Elite Fitness Systems - 9 Week Basic Training Program.

[webmaster]

Elite Fitness Systems has provided you with a basic training program that most anyone can use to get into a routine of working out. It covers a 9 week period and goes into detail with workouts and workout logs for you to print...

http://www.bodybuilding.com/fun/elitefts4.htm

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[ravadongon]

Only had a quick browse of it, but it looks good to me.

I think the program looks good but I didnt see anything that clearly works the biceps.

[taffer]

Originally Posted by Unregistered

I think the program looks good but I didnt see anything that clearly works the biceps.

its because its a powerlifting routine

[cib0_madu]

Originally Posted by taffer

its because its a powerlifting routine

Actually, it doesn't say it is.
The descriptions are as follows for it: "Elite Fitness Systems has provided you with a basic training program that most anyone can use to get into a routine of working out. It covers a 9 week period and goes into detail with workouts and workout logs for you to print..."

and

"This is an old program I wrote some time ago for many of my clients who were just getting into this type of training. This program does not use chains or bands because we did not use them at the time. I still use it as an introduction training program."

Also, personally, I wouldn't be telling a beginner to do Cable Crunches without first doing regular crunches.
The same goes for one legged squats, and im on the fence with the good mornings...

I believe this would be better suited as an intermediate training program, not a beginners program.

Just my opinion, no disrespect to the author or any reviewers, as it is still a well put together program.

[Arlecchino]

Numerous issues.

Good mornings
Guy doing good mornings has the bar on his neck. Utter idiocy. Bar should be much lower on the shoulders.

Reverse hyperextensions
Link shows someone doing 45 degree hyperextensions, no where near the same exercise.


Pull Down Abs (5 sets/10-15 reps)
Individual is pictured doing kneeling cable crunches instead of pull down abs, which are done standing.

Lying Barbell Tricep Extensions (6 sets/10 reps)
Westside training method does not have the individual lowering these behind the head. Wrong description again.

Box Squats
Guy in picture is not even getting close enough to parallel so it can see his ass waving hello in the distance.

Lying Dumbbell Tricep Extensions
This is done with two dumbells, with the goal being the top of each DB touching the anterior deltoid at the termination of the eccentric phase of the exercise. Wrong description again.

JM Press
Link to completely wrong exercise. The link shows barbell tricep extensions, which are no where near the same thing.


Addressing other questions in this thread.

Direct bicep work. No, none. Most beginners really do not need it, as they are going to gain on just about anything. Better to spend their recovery and focus on lifts that require the development of skill. Takes more time to learn to squat and good morning than it does to bend your elbows holding a bar.

Why not do cable crunches? Rectus abdominus is a phasic muscle, train it appropriately.

Good mornings used to be a staple exercise. Numerous programs have athletes doing them from the start, and the low rate of injury in OL'ing and PL'ing in comparison to recreational lifting is a testimonial to the safety and efficacy of the training methods.