is my personal trainer right? 2 exercises, 3 times a week.

[Scot-Tim]

Just had a meeting with a friend, who is a personal trainer and offered me a free session. Up until today, ive been working a 3 day split involving lots of isolation and compound exercises, targeting differant muscles on differant days ( this is all to gain mass ).

He has suggested that i switch it up and go for simply 10 sets of 10 deadlifts, and 10 sets of 5 push press's, 3 times a week. He made it out like this would be a good way for me to keep on my mission to gain mass, but is he right?

[ThickAsABrick]

He's suggesting you only do 2 exercises?

FAIL.

[Scot-Tim]

So its a waste of time then? he said that at my stage ( 8 months into bodybuilding, gained over a stone but im still skinny ) it would be a good way to get testosterone going and force my body into growth. Better of just sticking with my split then?

[ThickAsABrick]

I don't know exactly what your split is, but you should be doing the basic BBing exercises from the beginning. You can focus on progression on those.

These are the basics:
Squat
SLDL/RDL
Bench
Row
Military
Chins
Shrugs
Side raises
Curls
Dips

[SuicideGripMe]

The most basic workout I was on was this....

Day 1
Squats
Bench

Day 2
Deadlift
Overhead Press

Lifts based on a periodization plan. Lots of sets, very low rep training. Worked fine for me due to the fact that I was doing a lot of grappling training and I couldnt rest properly on most routines.

[SledgeHammer01]

Originally Posted by ThickAsABrick

He's suggesting you only do 2 exercises?

FAIL.

+1. Did he get his personal trainer certificate out of a cereal box?

[Scot-Tim]

Can i just ask then, how do you split those over 3 sessions a week? is any exercise done more then once? ive read quite a lot of workout programmes that involve squatting and a few other big lifts like DL on each of your 3 days, adding smaller movements to target specific muscles after, like tricep extensions. Any thoughts? its stressing me out to no end trying to get a workout i know if i hit hard will give me more gains ( of course with a perfect diet too )

[thereaperman]

Fail

[bango skank]

Originally Posted by ThickAsABrick

I don't know exactly what your split is, but you should be doing the basic BBing exercises from the beginning. You can focus on progression on those.

These are the basics:
Squat
SLDL/RDL
Bench
Row
Military
Chins
Shrugs
Side raises
Curls
Dips

this^

[Uk Lifter]

I'd recommend something like this for adding strength and size when first starting out:

Workout A:

Squats
Bench Press
Chins
Curls
Shrugs

Workout B:

Deadlift
Standing/Seated Press
Barbell Rows
Dips
Side Raises

For the first 3 exercises i'd stay between around 4-6 reps and for the 2 final exercises between 8-12, start at 2-3 sets each exercise and stay consistent ensuring you add weight to the first 3 exercises each session and adding weight and/or extra volume to the other 2 exercises as often as possible.

The key to any program but especially for a beginner is exercise selection and most importantly PROGRESSION you have to be getting stronger or be increasing your work capacity as often as possible which is pretty much each session for a beginner and fuelling your workouts with a high calorie diet and plenty of rest.

Good luck.

[all pro]

Originally Posted by Scot-Tim

Just had a meeting with a friend, who is a personal trainer and offered me a free session. Up until today, ive been working a 3 day split involving lots of isolation and compound exercises, targeting differant muscles on differant days ( this is all to gain mass ).

He has suggested that i switch it up and go for simply 10 sets of 10 deadlifts, and 10 sets of 5 push press's, 3 times a week. He made it out like this would be a good way for me to keep on my mission to gain mass, but is he right?

Originally Posted by ThickAsABrick

I don't know exactly what your split is, but you should be doing the basic BBing exercises from the beginning. You can focus on progression on those.

These are the basics:
Squat
SLDL/RDL
Bench
Row
Military
Chins
Shrugs
Side raises
Curls
Dips

Your friend is an idiot. Read what Thick wrote then reread it.
At a minimum you need 4 primary exercises. Squat, flat bench press, bent over row and shoulder/military press. To that I would add accessory work, SLDL, flat bench hammer grip dumb bell press, standing row, pullover/pulldown/or pull up, barbell curl, tricep press, leg extension, leg curl. To name but a few. You don't have to do all of the accessory work, you just add what YOU need. 2 exercises wont work the 4 primary planes of direction!

[Scot-Tim]

hah jee, i wonder what i'll say to him when he see's me in the gym doing something other then DL and push press. Can i be a pain, and ask you how you would recommend splitting those exercises up over a 3 or 4 day split?

[all pro]

Originally Posted by Scot-Tim

hah jee, i wonder what i'll say to him when he see's me in the gym doing something other then DL and push press. Can i be a pain, and ask you how you would recommend splitting those exercises up over a 3 or 4 day split?

Thick or Defiant1 can lay out a body part split. I use a full body routine 2-3 times per week. A typical 3 day split would be upper body push/off/upper body pull/off/legs/off/off. With my program i do all of my upper body accessory work on the first work out and all of my lower body accessory work on the second work out. I only do 2 sets for the accessory work, 1x10 then I reduce the weight by half and do 1x20. I do 5 sets for my 4 primary exercises (squat, bench press, bent over rows, military press) including the warm ups;
1x15 with 25% of the work set weight, 1x10 with half the work set weight, 1x5 with 75% of the work set weight, the 4th set is 1x3 first work out or 1x5 with the same weight on the second work out and finish with 1x10 at 75% of the work set weight.

[mjw8204]

Originally Posted by Scot-Tim

hah jee, i wonder what i'll say to him when he see's me in the gym doing something other then DL and push press. Can i be a pain, and ask you how you would recommend splitting those exercises up over a 3 or 4 day split?

Check out this thread: http://forum.bodybuilding.com/showthread.php

There is some great information there about different programs and routines. Pick one that you think you'd enjoy and go with it.

If the trainer gives you any guff over it, just pull his shirt over his face and start punching him. Punch, and don't stop until someone pulls you off. He deserves to have his face caved in for the advice he gave you.

Hope that helps.

[ph7]

Originally Posted by Scot-Tim

Just had a meeting with a friend, who is a personal trainer and offered me a free session. Up until today, ive been working a 3 day split involving lots of isolation and compound exercises, targeting differant muscles on differant days ( this is all to gain mass ).

He has suggested that i switch it up and go for simply 10 sets of 10 deadlifts, and 10 sets of 5 push press's, 3 times a week. He made it out like this would be a good way for me to keep on my mission to gain mass, but is he right?

I don't like it.
I would get a new trainer :\

[Scot-Tim]

that link doesnt go anywhere?

[mjw8204]

Originally Posted by Scot-Tim

that link doesnt go anywhere?

Sorry about that. It looks like part of it was cut off when I pasted it. Here it is:

http://forum.bodybuilding.com/showth...hp?t=107853341

[Scot-Tim]

ok so, taking this into consideration, im stuck between two choices for my attempt to continue mass gain. Either im going to move on to Bill Starr's 5x5 routine:

MON:
squat 5x5 >
Bench 5x5 > These all ramp to 5 rep max on last set.
Barbell Row 5x5 >

TUE:
Squat 4x5: > Squat matchs first 4 sets from monday.
Military 4x5: > ramp to 5 rep max on last set
Deadlift 4x5: > ramp to 5 rep max on last set

WED:
Squat 4x5, 1x3, 1x8 > first 4 sets match first 4 from mon, next set is
2.5% above max weight lifted on mon, final set
uses weight from 3rd set on mon.
Bench 4x5, 1x3, 1x8 > same as squat
Barbell Row 4x5, 1x3, 1x8 > same as squat

Or im going to go for:

Mon: Back, Biceps, Shoulders using:
wide grip pull ups, barbell row, deadlifts, EZ bar curl, hammer curls, Military press, Lateral raises, all working on 3 sets, 12/10/8 reps respectivly.

Wed: Chest, tri's using:
Decline bench barbell, flat barbell bench, incline dumbell press, flyes, closegrip benchpress, dips, cable pulldowns, also working on 3 sets of 12/10/8 respectivly.

Fri: Legs, Abs using:
Squats, leg extensions, leg curls, calf raises, crunchs, hyper extensions. Squats will be 5 sets of 5, whilst isolation exercises are 12/10/8.

Which is best, and how could it be better? i would MUCH appreciate advice.

[Scot-Tim]

bump

[vandukester]

I have some doubts about my routine also. Not about the excercises, rather the 45 minutes of cardio (either stepper, ellypitcal machine or treadmill) I'm told to do by my trainer. Wouldn't that amount of time burn muscle eventually rather than fat? My weight training workouts last about 45 to 50 minutes.

I'm in a cutting phase at the moment. 5 meals per day, lowering carb intake and limiting fruit intake or sugar intake before 6pm. I workout 2 weekdays (tuesday, thursday) @8pm, then saturdays at 11am. In addition to this I do 50 to 60 minutes of cardio monday, wednesday and friday. I've lost bodyfat (from 16.5% to 12.3 or something %), but I'm afraid I might lose more muscle than what I'm suppossed. By the way: no supplements yet.

Hope that was detailed. Thanks!

[Jill75]

I agree to most of the replies that the exercises recommended by your friend is too few and short to make significant changes in your body, if that is your goal.

[GuyJin]

What TAABrick said.

Fire your trainer into the sun with extreme prejudice.

After that, read either the Stickies on Starr's routine or what All Pro wrote; you can't go wrong with either one.

[KyleAngleIT]

maybe he's talking about 10x10's