I need advice from a personal trainer

[Robert H.]

I am disabled and trying to get ready to compete. I have tried many workout programs, most have helped in some way, but I still need some help. I weigh about 190 lbs. I don't believe that I am a hard gainer, I just want to put on weight and muscle. My question is what kind of split should I do? Please help. Any Info would be a help.

[eddiegoodfellar]

i think you may get more answers if we knew in which way you are disabled so we know what you can and cant do (ex are you in a wheelchair etc..)

i'll help you if i can

[Sychokid]

Originally posted by Robert H.
I am disabled and trying to get ready to compete. I have tried many workout programs, most have helped in some way, but I still need some help. I weigh about 190 lbs. I don't believe that I am a hard gainer, I just want to put on weight and muscle. My question is what kind of split should I do? Please help. Any Info would be a help.

Like eddie said, we need to know in which way you are disabled. This will help us out. I admire you though for trying to reach your goals even though you have some problems along the way.

[Robert H.]

I have a form of CP that only effects my legs, I can walk but I don't have the best balence. So I have to use machines, or if I use free weights I have to be sitting. It's not the best sometimes for the workout but it is what I can do. I do most exercises....Smith Machines are a good thing, so are Hammer Strength Machines. I can do some standing exercises if I can use a single dumbell. I do most leg exercises but they are very tough to say the least. I hope this wil help.

[eddiegoodfellar]

well i would suggest a 4 day split somthing like this

monday chest/tries

tuesday abs/traps/forearms

wed legs/shoulder

thurs off

friday back/bis

sat and sun off

Chest
Decline dumball pree 3x 4-6
cable crossovers 3x6-9
flat benchpress 3x4-6
dips end of workout though 3x6

tries
skull crusher 3x6
close grip bench press 3x6
reverse cable curl pull downs 3x6


abs
weighted incline situps, weighted crunches, and leg raises
(pick what ever sets and rep you prefer........)

traps
dumbell raises till you drop

forearms
wrist curls
behind the neck wrist curls
farmers walk
all the weight you can handle for forearms

Legs
leg press 3x6
leg extensions 3x6
leg curls 3x6
hack squat machine 3x 6

Shoulder
military press 3x6-8
lateral raises 2x8
bent over raises 2x8
arnold raises 2x8

Back
bent over rows 3x6
cable rows 3x6
lat pull downs 3x6
back extensions 3x6
deads (if balance allows) 3x5

bis
barbell curls 3x6
dumbell curls 2x 6
one are preacher curls 2x6
cable curls 2x6

and eat all you can!
hope thsi helps

[Sychokid]

Originally posted by Robert H.
I have a form of CP that only effects my legs, I can walk but I don't have the best balence. So I have to use machines, or if I use free weights I have to be sitting. It's not the best sometimes for the workout but it is what I can do. I do most exercises....Smith Machines are a good thing, so are Hammer Strength Machines. I can do some standing exercises if I can use a single dumbell. I do most leg exercises but they are very tough to say the least. I hope this wil help.

Are you able to do the following:

Any chest exercise that requieres you to lay down?

leg extensions and leg curls

Inclince and preacher curls?

Seated military press and seated lateral raises?

Pullups, one armed dumbell row, hyper extensions?

I assume you can't do deadlifts and squats. If you answer those questions, I can help pull together a split for you.

[eddiegoodfellar]

sorry id didnt think to ask how bad it is before i put together that split like Sychokid said what are you able to do as of now?

[Robert H.]

It's ok. I can do any type of exercise which allows me to sit or lie down. I do squats with a smith Machine, that is tough, but at least I can do them that way. Otherwise, I can do all exercises that were asked about or listed.

[Sychokid]

Originally posted by Robert H.
It's ok. I can do any type of exercise which allows me to sit or lie down. I do squats with a smith Machine, that is tough, but at least I can do them that way. Otherwise, I can do all exercises that were asked about or listed.

Even deadlifts? Okay I think I came up witht he best split I could of that mostly has you sitting/lying. I only need to know one thing. What would you like as in terms of days per week? If i know your time schedule and when you can workout, it will be easier.

[Robert H.]

Yes, I believe I could do Deadlifts, I think there is equipment there to help me with that. I lik a four day split. It gives me a little me flexibiliy with my schedule. My workouts last anywhere between an hour to an hour and fifteen minutes. I usually workout before going to work in the mornings. (I could do five days if it would be better, I don't want to do less than four because the workouts help me tolerate my disability.)

[Sychokid]

Originally posted by Robert H.
Yes, I believe I could do Deadlifts, I think there is equipment there to help me with that. I lik a four day split. It gives me a little me flexibiliy with my schedule. My workouts last anywhere between an hour to an hour and fifteen minutes. I usually workout before going to work in the mornings. (I could do five days if it would be better, I don't want to do less than four because the workouts help me tolerate my disability.)

In that case, a four day split it is . There are two four day splits I liked the best. You can pick anyone you think is better:

Chest/triceps

Flat Bench Press 3 sets
Incline Dumbell Press 3 sets
Dips (leaning foward) [if can't do then any isolation ovement for the chest]) 2 sets
Close-grip Bench Press 3 sets
Skull Crushers 2 sets

Back/biceps

Laying down barbell rows 3 sets
http://www.exrx.net/WeightExercises/...rLyingRow.html
Shoulder width pullups (palms facing foward and weighted if it can be done over 10 reps. If can't be done, then cable seated row.) 2 sets
Deadlifts 3 sets
Barbell Curls 3 sets
Incline curls 2 sets

rest

legs

Squats (if you can't then leg press) 3 sets
Stiff legged deadlifts (if you can) 3 sets
leg extensions 2 sets
leg curls 2 sets
Seated Calf raises 3 sets

Shoulders/traps
Seated military or dumbell press 3 sets
Seated lateral raises 2 sets
seated rear lateral raises 2 sets http://www.exrx.net/WeightExercises/...eralRaise.html
Seated Dumbell shrugs 3 sets

or

chest/shoulders
Flat Bench Press 3 sets
Incline Bench press 3 sets
Flat flyes 2 sets
Military Press 3 sets
Lateral raises 2 sets

Back/traps
laying barbell rows 3 sets
pullups or seatd rows (which ever you can do) 2-3 sets
One armed dumbell rows 2 sets
deadlifts 3 sets
seated dumbell Shrugs 2 sets

rest

legs
Squats (if you can't then leg press) 3 sets
Stiff legged deadlifts (if you can) 3 sets
leg extensions 2 sets
leg curls 2 sets
Seated Calf raises 3 sets

arms
Barbell curls 3 sets
Incline hammer curls 2 sets
seated preacher curls 1 set
Close-grip Bench Press 3 sets
Skull Crushers 2 sets
Tricep dips (if can't do then seated tricep extension) 1 set
Behind back wrist curls 1 set
Reverse wrist curls 1 set

Reps should be done in the 5-10 range. Post again if you have any questions.