did my trainer give me a good routine to build muscle??
I'm a male who's 5 foot 8 and around 148-150lbs. my goal is to build muscle and my current program looks like this:
Monday chest and delts:
Wide grip barbell bench press
warmup set 1: 5 reps 75lb
warmup set 2: 5 reps 90lb
warmup set 3: 3 reps 105lb
working set 1 10+ reps 115lb
working set 2: 10 reps 105lb
working set 3: 10 reps 105lb
working set 4: 10 reps 105lb
incline barbell bench press
3 sets for as many reps as possible at 105lb
modified arnold press: 4 sets of 12 reps at 15lb
standing cable flies: 4 sets of 15 reps each
kneeling cable tricep extension: 5 sets of 15 reps each
Tuesday: Back and Quads:
Underhand Grip Lat Pulldown 3 sets of 12 reps each
Bent Over Row (Barbell) 4 sets of 8 reps each
Seated Cable Row(Close Grip) 4 sets of 12 reps each
Goblet Squats (heels elevated) 3sets of 15 reps each
Leg Extensions 4 sets of 12 reps each
Wednesday: rest day
Thursday: shoulders bis and tris
Seated Barbell Overhead press: 4 sets of as many rounds as possible
Standing Lateral Raises (partials) 3 sets of 15 reps each
Straight Bar Upright Row 3 sets of 10-12 reps each
DB Hammer Curl (Partial Rang of motion) 3 sets of 10-12 reps each
Barbell Curls (straight bar) 2 sets of 12-15 reps each
Incline DB Curls 3 sets of 10-12 reps each
Friday: chest and Back:
Bench (2 second pause on chest + partial range of motion) 3 sets of 6 reps each at 100lb
DB Incline Bench 3 sets of 12 reps each
DB Flyes 3 sets of 15 reps each
Medium Grip Lat Pulldown 3 sets of 12 reps each
DB Row 3 sets of 10 reps each
straight bar curls 3 sets of 12 reps each.
really praying this is a good routine. ive gotten severely depressed from spending months in the gym and not seeing results....the feeback is appreciated.
I honestly don't know a good program from a bad one and feel like a ****ing idiot. every article and trainer gives conflicting advice and I don't know what's true anymore. it's extremely confusing and I'm tired of wasting money.
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02-27-2024, 09:39 PM #1
did my trainer give me a good routine to build muscle?
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02-28-2024, 06:51 AM #2
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02-28-2024, 03:39 PM #3
I noticed the muscle groups performed together change on certain days, any reason why for that? Seems like it would give the body mixed signals instead of consistency over time. *shrug
Back to basics full body routine: https://pastebin.com/5BgKgrMv
Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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02-29-2024, 06:58 PM #4
- Join Date: Jun 2007
- Location: New Westminster, BC, Canada
- Posts: 3,328
- Rep Power: 53196
we all know the feeling. You are actually dong good. Feeling like an idiot is absolutely right feeling. We can't learn something if we feel like an expert. Sadly, this is the field where everybody is an expert.
What I did, and recommend you do the same : take ANY program and stick to it for at least two months. Then switch to another program.
Get it? Not asking or taking ADVICE, but complete PROGRAM. Do not "tweak" the program, suck it up, good or bad, and allow the program to work. What I was doing in the past, I was buying any weightlifting magazine, FLEX was my most favorite one, and take lifting program from it. Each issue of any lifting magazine has a program in it. I wasn't even buying a magazine, but rather taking it from magazine stand and flipping pages until I find a program.
Each program will have at least some exercises that you haven't done before. Use youtube and google and find out everything about those particular exercise. Do not dodge this part, continuous learning is important.
After a while you will have such collection of programs that you will see the general idea, how muscle groups are split through the programs. You will build a collection of exercises for each muscle group. And then you will be able to construct your own program, or adapt a program to available facility.
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02-29-2024, 09:00 PM #5
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 34
- Posts: 7,548
- Rep Power: 13287
There are different types of training modalities that lead to different responses in different individuals.... however, there are some objective truths in the fitness industry. The OP's program objectively is bad. German volume training, Max-OT, PHAT, Y3T, FST-7, 5x5... all have logic in their own right. The OP's routine does not seem to have much logic.
https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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03-05-2024, 12:44 PM #6
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03-06-2024, 09:15 PM #7
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03-07-2024, 12:23 AM #8
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03-07-2024, 09:40 AM #9
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03-07-2024, 01:54 PM #10
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03-07-2024, 10:22 PM #11
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