1 set of 30 reps - full body - 3 times per week

[Mass-Mission]

That is what my new trainer is suggesting I do for the next 6 weeks of my program

1 set of each of the following exercises:

30 sqats- no weight
30 leg extensions
30 hamstring retractions

30 upright rows
30 curls
15 tri pull downs
15 scull crushers

10 lat raises
10 forward raises
10 military press

60 crunches with 3 variations
30 supermans per side


says I should do this 3 times per week for 6 weeks.
Eat clean and often.
Drink 1.5 gallons water per day
Multi vitamins (animal Pak)

Thoughts on this?

[zhentil]

I sure hope you didn't pay this guy any money.

[James.Unit]

What are your goals? What's your experience and prior workout history like?

[TheVirtualTaco]

Did you ask "why?"

If your goals are anything besides increasing muscular endurance, this program won't help you.

No chest or back? WTF?

[Rachel_n_SD]

unless you goal was "i wanna be able to do millions of reps, because i just feel like it", then fire your trainer.

[Mass-Mission]

forgot about bench press
30 reps
1 set

goals are to tone up, lose some fat and gain some strength

[YoungNSwolen]

i think it is ridiculous that ppl think they can tone there muscle....

IF YOU WANT TONE....... the real way to do it is cardio bro. Go to the Bodybuilding.com site and View articles about HIIT cardio. In order to tone you must lose fat.


Basically there is no right witht hat program U gave us.... If you lose fat you want to keep your muscle of course. Now lets see.....

If U dont have muscles, this program wont help you PERIOD!

If you already have muscles, Then you better kiss them good-bye, because if anything it will make you develop more Slow Twitch muscle fibers causing your muscle to shrink....

i say Start a lifting program like Max-OT


I want to help you more but have no stats on you like


( Your weight, height, bf%) give al the info u possibly can and I can help you from there

[Rachel_n_SD]

unless you goal was "i wanna be able to do millions of reps, because i just feel like it", then fire your trainer.

well in that case, your trainer is grossly incompetant, and following really old and stupid BB dogma that high reps give you cuts.

there is no such thing as toning dammit! build muscle, then lose the fat, that is how you get a good body.

[nuyorican00]

funny i just posted a workout program thats based on 20reps
you should check it out http://forum.bodybuilding.com/showthread.php?t=860343


i'm sure he's a trainer for a reason, if you have question about a program he has given you ask questions, remember u pay him/her

[kingfish3]

i just saw it all, probaly same guy that trained rip

[sgtrobo]

i just saw it all, probaly same guy that trained rip

what does that mean? Translate it into English, please?

[nuyorican00]

i just saw it all, probaly same guy that trained rip

hmmm trust sum guy on a forum or read a reputable magazine
that has been in publication for years and years

tuff one to decide

[Rachel_n_SD]

funny i just posted a workout program thats based on 20reps
you should check it out http://forum.bodybuilding.com/showthread.php?t=860343


i'm sure he's a trainer for a reason, if you have question about a program he has given you ask questions, remember u pay him/her

wouldn't it be great if that were true^

i'm telling you, i used to be a trainer, and half of the trainers out there only studied for 2 weeks to get certified, and they don't know **** about ****.

the "reason" he is a trainer, is because he is probably a good salesman, and shelled out the $300 and the couple weeks of studying that it takes to become a trainer.

[nuyorican00]

therefore you question them since u pay them and if you don't like the answer get a new trainer

[robjen1019]

I did something like this and it worked pretty good,
I always did 30 reps,
I started with something that I could do 12 to 15.
as soon as I couldn't do any more I dropped 25%
did this till failur, then dropped some more untill I hit 30 reps.

worked fairly well, gave a good burn.

[Rachel_n_SD]

therefore you question them since u pay them and if you don't like the answer get a new trainer

well, yeah, pretty much. this guy obviously is not a knowledgeable trainer. you should find a new one. you are paying good money for this guys supposed "expert" knowledge. if he's got you doing bull**** like 30 reps to "tone and cut"- which is completely bogus and not grounded in science, then you need to find somebody good. kick this guy to the curb, he's worthless.

[nuyorican00]

I did something like this and it worked pretty good,
I always did 30 reps,
I started with something that I could do 12 to 15.
as soon as I couldn't do any more I dropped 25%
did this till failur, then dropped some more untill I hit 30 reps.

worked fairly well, gave a good burn.

he has a point here
i just tried the 20 reps and i gotta say it was the most exhausting workout i ever had INTENSITY is the key

[Rachel_n_SD]

what?

it doesn't matter that you exhausted yourself, 20 reps isn't going to produce anything but sarcoplasmic hypertrophy with no actual gains. so basically, you are going to end up looking exactly the same, but with really good endurance.

i can do jumping jacks for an hour, i bet it would be really intense and exhausting. does that mean it will give me better gains than my normal workout of compound exercises done in the 5-12 rep range?

[nuyorican00]

what?

it doesn't matter that you exhausted yourself, 20 reps isn't going to produce anything but sarcoplasmic hypertrophy with no actual gains. so basically, you are going to end up looking exactly the same, but with really good endurance.

i can do jumping jacks for an hour, i bet it would be really intense and exhausting. does that mean it will give me better gains than my normal workout of compound exercises done in the 5-12 rep range?

cool do what works for you

[Mass-Mission]

i think it is ridiculous that ppl think they can tone there muscle....

IF YOU WANT TONE....... the real way to do it is cardio bro. Go to the Bodybuilding.com site and View articles about HIIT cardio. In order to tone you must lose fat.

yeah, I know..Not trying to "tone my muscles. Just tone up which is about body fat...I already do HIIT 3 times per week.
weigh 180 at 15% bf
5'11"
3000 calories per day 90% clean

Hope that helps

[Rachel_n_SD]

cool do what works for you

in this case, it's not about what works for me, it's about science.

30 reps just does not build muscle. sorry, it doesn't. and doing 30 rep workouts is not going to work for ANYONE, because all it does is cause hypertrophy to the sarcomeres, not the muscle.

*leaves thread, banging head against wall in frustration*

[Madcow2]

I'd probably look at this breakdown on what effect training with your 30 rep max has: http://www.startingstrength.com/files/sample200.pdf

I would just note that it's right at the "silliness, madness, and death" spectrum where you are basically training muscular endurance. The highlights are capillarity, lactate generation, pain tollerance with nothing else except a tad of sarcoplasmic hypertrophy (which is fluid - not exactly what you are shooting for in a beginning resistance program, myofibrillar is the big one). You want to be towards the other end with all the good stuff.

[all pro]

Good link Madcow and it agrees totally with the graph from Hatfield.

To the OP more than 15 reps or less than 60% of a 1 rep max won't build strength just muscular endurance. The only thing you do different to cut is more cardio, and fewer calories. FIRE your PT and demand a refund.

[TheCore]

in this case, it's not about what works for me, it's about science.

30 reps just does not build muscle. sorry, it doesn't. and doing 30 rep workouts is not going to work for ANYONE, because all it does is cause hypertrophy to the sarcomeres, not the muscle.

*leaves thread, banging head against wall in frustration*

Lol, I was thinking the exact same thing (as your first line)

[TheCore]

There was this article, I think it was from Kelly Baggett, that explained the two types of muscle growth really well.

It basically comes down to muscle growth you get from low reps with heavy weights (real muscle growth) and muscle growth you get from the higher rep ranges (sarcoplasmic hypertrophy).

You want to have both, by training first for strenght and later on for "mass". When you first train for strengt, you get some real dense looking muscles (that won't shrink after you don't train for 2 weeks), and you will be able do the higher rep ranges with heavier weights...

That's why I'm always preaching that bodybuilders should do some more strenght training!!! And also why I dislike the people who say; I don't want to be strong, I just want to get bigger...

Train for srenght, eat for mass and sleep to grow...

If you want to look more muscular; train with weights, do cardio and eat and sleep enough...

[Rachel_n_SD]

Lol, I was thinking the exact same thing (as your first line)

well, thankfully you, allpro, and madcow stopped by, because otherwise the OP may have ignored my advice, since the majority of posts in this thread were like
"i do 10000,000 reps and it works great cuz it makes me sweat so i know it's working"

i still get really mad about the bull**** that trainers tell their clients, i used to hear it every day when i was a trainer, big reason why i quit.

[nuyorican00]

well, thankfully you, allpro, and madcow stopped by, because otherwise the OP may have ignored my advice, since the majority of posts in this thread were like
"i do 10000,000 reps and it works great cuz it makes me sweat so i know it's working"

i still get really mad about the bull**** that trainers tell their clients, i used to hear it every day when i was a trainer, big reason why i quit.

i haven't done a full 6-8 week high rep program so i'm not trying to defend it like its the best routine to do
but my point is...have any of you ever tried a high rep program??

from what i read it seems people have increased there mass, and max

it might not be ideal for a beginner but if you feel u hit a wall with ur workout why not do something different that can shock ur system into new growth

as the core stated : "It basically comes down to muscle growth you get from low reps with heavy weights (real muscle growth) and muscle growth you get from the higher rep ranges (sarcoplasmic hypertrophy).

You want to have both"

this is why you alternate workouts...

trainers need patience therefore if you bang ur head against walls often u might not make the cut...plus it may cause a screw to come loose
no science behind that just facts

[Madcow2]

i haven't done a full 6-8 week high rep program so i'm not trying to defend it like its the best routine to do
but my point is...have any of you ever tried a high rep program??

from what i read it seems people have increased there mass, and max

it might not be ideal for a beginner but if you feel u hit a wall with ur workout why not do something different that can shock ur system into new growth

as the core stated : "It basically comes down to muscle growth you get from low reps with heavy weights (real muscle growth) and muscle growth you get from the higher rep ranges (sarcoplasmic hypertrophy).

You want to have both"

this is why you alternate workouts...

trainers need patience therefore if you bang ur head against walls often u might not make the cut...plus it may cause a screw to come loose
no science behind that just facts

Actually the value in a 20 rep squat program or some such is not in squatting that way all the time but doing it at a certain point to break through a plateau. Consistently training at 20 reps isn't real effective for resistance training and if it increases your 1RM - you're 1RM sucked and it would be a whole lot higher done differently.

IMO, sarcoplasmic is kind of a joke. I mean, I think it's only as effective as your myofibrillar. It's basically fluid. If you train in a pure sarcoplasmic range the whole time, it's not like you will blow up to huge and then if someone pops you, you spill 100lbs of fluid onto the ground. Yes, it can increase the size of the muscle with some fluid but IMO the whole game is myofibrillar. Get a legitimately bigger arm and then you can stuff more fluid into it with some pump work. I think it's a huge waste of time for someone who's primary concern is to gain significant muscle. I have never met a single huge person training exclusively in Sarco ranges. I have met tons and tons of huge people that never ever trained in Sarco ranges.

So yeah, it's there, maybe mess with it every once in a while if you so choose or certainly before a BBing competition or some occasion to look your best - but don't put significant effort into this. Someone else may have a different take, but that's mine.

[Mass-Mission]

what if I were to do my own w/o out once per week.
5x5 lets say.
And this guys program 2 time per week?