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4 weeks into training....

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Peppa
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2011/03/22 12:24:21 (permalink)

4 weeks into training....

Hi Everyone
I've always been a little shy to come on here and ask for some real guidance and assistance, but you get no where in life unless you ask for direction when you need it!

Okay i currently weigh around 120lbs i'm 5ft 5ins. 28 years old and i am not getting any younger. I'm really focused to get my body in great looking shape and i'm really wanting to get some inches on my arms, legs and bum, tone up the stomach and then when my form looks good, start cutting down as i know i'm definitely carrying way too much body fat for my size.

I'm looking for some training guidance and i had asked my PT instructor at the gym but i have now been waiting for 5 days, I've no word back and the programme will cost me £30 when i finally get it! My main concern with him is that i want to build muscle and stay lean and he is trying to incorporate a lot of CV into my programme. Now i'm no expert but surely lots of high intensity CV will hinder my goal of gaining??? I thought its probably better to ask for help from the ladies and guys who really know and actually train with similar goals.

My diet is good. Clean whole foods, nothing processed. Mainly meat and fish with carbs like, potatoes, sweet potatoes, brown basmati rice and whole wheat pasta. Love my Greens and all other veggies. Fruit i find hard to get down but could incorporate smoothies and the like.

I currently have whey isolate 3 times a day with water and skimmed milk before bed. In this i have ground flax seed, L Glutamine and Creatine (Creatine not in all shakes obvs)
Cod Liver Oil
Omega 3,6,9
Multi Vitamin
Anti Oxidant

I much prefer training isolated muscle groups until i learn my body than i can look at mixing it up, but to start with i really like to have a regimented routine.

Essentially what would be a good starting routine to build on? For my size i have decent strength however my arms are quite weak, but evein in the last 3 weeks of training i hace seen considerable gains in this area.
Look forward to your help :0)
Thanks
P


 

A long way to go but i'll get there 
#1

15 Replies Related Threads

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    Peppa
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    Re:4 weeks into training.... 2011/03/22 12:25:41 (permalink)
    Also forgot to add I'm Basingstoke based and train at Fitness First...

    A long way to go but i'll get there 
    #2
    gymbabeliz
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    Re:4 weeks into training.... 2011/03/22 15:58:39 (permalink)
    just out of interest is that you in the pic ? as i dont see you carrying 'way too much bodyfat' for your size there...
    #3
    gymbabeliz
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    Re:4 weeks into training.... 2011/03/22 16:03:42 (permalink)
    and you're right- a CV based programme isnt going to help you build muscle..
    #4
    Peppa
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    Re:4 weeks into training.... 2011/03/22 17:06:35 (permalink)
    Hey - The pic was taken around 4 months ago i have since gained a few pounds since then. And really want to keep going but in doing so i've gain more fat around my waist.
     
    I've seen a gain on my arms already which is great as they were far too thin.
     
     

    A long way to go but i'll get there 
    #5
    kitty
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    Re:4 weeks into training.... 2011/03/22 18:20:22 (permalink)
    Stunning avatar and I'm sure will attract te male members attention
     
    You are paying this PT and if he's not delivering what you want then you need to tell him. It's seems p1ss poor service if you're having to wait over 5 hours for a routine let alone 5 days. I have people come to see me and I write a program out there and then!!
     
    If you're looking at gaining size then look at compound exercises with isolations as extras.
    #6
    Peppa
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    Re:4 weeks into training.... 2011/03/23 10:38:18 (permalink)
    Hi Kitty
     
    Compound excercises?
     
    I'd love to have had my program there and then! Still no sign of it so guess i'm going to have to go back to sq 1!!! FIND A NEW PT!
     

    A long way to go but i'll get there 
    #7
    Peppa
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    Re:4 weeks into training.... 2011/04/12 16:25:34 (permalink)
    Right can you believe i have only just received my programme - needless to say I AM NOT PAYING... However your thoughts would be interesting given the specifics i gave him were i want to gain muscle, strength and i want significant gains.

    He wrote:
     
    Apologies it has taken me so long to get this to you. But here it is- there are a number of exercises in here and although I have specified muscle groups in certain workouts, you can mix and match- back + chest one week and then chest + biceps the other. Mix and matching your workouts is key here.
    If there are any questions regarding the exercises or sets in the training let me know.
     
    As for your nutrition- you are really on the ball with that! To be honest for what you are wanting to achieve, you've hit the ball on the head- however I can recommend two dietry booky, either the Paleolithic Diet (i.e. caveman diet focussing primarily on protein intake) which is what you are doing anyway, however will give you a bit of background info on the benefits. A good book on this is the "Primal Blueprint."
    And also the Dukan Diet- this is a off shot from the paleo diet- however it contains some great menu's in their which will hopefully keep your nutritional intake fresh and exciting on those days it's getting tough or abit samey.
     

    Chest Day: Warm Up-  Rowing machine; 1000m
       TRX Press up x 3 sets- 5-10 reps (feet in stirrups)
    1) Bench press (Bar or DB) x 4 sets- reps 10/8/8/6
    2) DB push ups (DB on floor as grips) (SUPERSET w. Bench press)
    3) PowerBag vertical chest press x 4 (after 5 reps push into air to catch, then after 6 repeat/ 7/8)
    4) Incline Bench press (DB or Bar) x 4 10/8/8/6
    Leg Day: Warm Up-  Rowing machine; 500 m
       Overhead squat w. Wooden bar or empty studio bar (loosen up)
    1) BB Back or Front Squat x 4 sets; rep count- 10/8/8/6 (Bar or DB)
    2) PowerBag shoulder carry stair climb x 4 (Heavier the better)
    3) Plate Russian split squat (one legged squat, the other resting on bench behind) x 4 (10/8/8/6) build up with plate- move onto DB’s
    4) DB Walking lunges
    5) Calf raises
    Shoulder + Triceps:   Rowing machine; 1000m
       PowerBag Shoulder press- alternate sides x 10
       Tricep push ups on Med Ball (very close hands)
    1) DB shoulder press (split stance or bench) x 4 10/8/8/6
    2) Head press up (jack knife position- pull chin to chest- vertical press up!)
    3) Tricep dips x 4; 10/12/15/16
    4) Close grip bench press x 4; 10/8/6
    5) Wide Grip Pull Ups 10/8/8/6
     
     
    Back + Biceps:  Rowing machine; 1000m
    1) Horizontal pull (TRX or Bar) 10/8/6
    2) DB Bent over Row
    3) Assisted Wide Grip Chin Ups (slow negative phase)
    4) Preacher curls (DB or Bar) x 4; 10/8/8/6
    5) Cable Face Pull x 4: 10/8/8/6
    6) Assisted Close Grip Chin Ups (slow negative phase)
     


    A long way to go but i'll get there 
    #8
    hififi
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    Re:4 weeks into training.... 2011/04/12 18:06:34 (permalink)
    Where's the avi gone?
    I wana see!!!
     
    Very quick skim but ome good exercises in there tho
     
    xx

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    #9
    kitty
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    Re:4 weeks into training.... 2011/04/13 17:42:18 (permalink)
    Well that took long enough!!
     
    Can't believe he's just told you to go away and read a diet book and certainly not the best ones at that. Not only do you need protein but you need carbs and good oils to grow muscle well.
     
    He doesn't appear to have explained what you need to do with the weights. A pyramid format with reducing reps at each set usually has increasing weight, that is not clear from his program unless he has told you verbally what to do in that respect.
     
    I don't think swapping and changing your split is good ( eg chest + biceps one week then chest with back). Stick with the same protocol. It looks like you have a 4 day split there so I'd suggest a split such as 1) legs 2) chest and biceps 3) back 4) shoulders and triceps. I certainly wouldn't put biceps with back as they do become exhausted when you work your back.
     
    Leg workout is not too bad but I'd swap one of the type of lunges for stiff legged deadlifts.
     
    On your chest workout he has basically given you 5 types of pressing exercise with a total of 19 sets. That's a bit overkill for any bodypart. Personally I'd look at 9 sets, certainly no more than 12 but choosing 3 different exercises (9 should be enough for arms) . For chest I'd suggest 1) dips, 2) a pressing exercise 3) flies or cable cross overs.
     
    Biceps, look at a basic curl (dumbell or barbell) followed by a different angle curl using either a EZ curling bar/cable curls or hammer curls and then a concentrated move/preacher curl.
     
    Too much pressing on the shoulders IMO. Choose one pressing exercise and then some isolations such as lateral raises (front raises and side laterals) and the pull ups are great for the rear delts.
     
    Tricep workout is ok but I'm not sure where he's coming from with wide grip pull ups. Dips and close grip pressing are good but you could superset the close grip pressing with skull crushers (start with SC and then pump out the triceps with close grip.....killer!!) Rather than increasing the reps on the dips (presuming dips between benches rather than parallel bar dips)  I would increase the resistance by putting a disc on your thighs. If it's parallel bars then you could wedge a db between your feet.
     
    For your back, if you really want to put on some size then deadlifts are a great one to bring in. They will increase your strength in all other exercises. Personally I'd look at a lift (deadlifts), a row (bent over rows are good) and a pull (chins). If you can't chin and have no assisted machine then perhaps you could do lat pulldowns.
     
    Obviously you will be wanting to do your abs too. Treat them like any other body part and try a resistance type exericse rather than 100s of sit ups. I love doing weighted crunches on the cables and knee/leg raises whilst hanging from the chinning bar.
     
    Basically aim for a pyramid schedule of 12/10/8 reps with weights increasing at each stage, if you want to do an additional set then add an extra one on for 6 reps. You should be able to lift the weights comfortably for all but the final 2 reps which should not be impossible but a little difficult. Try and maintain a strict form rather than go for the ego boosting heavier weight. Some days you may not feel as strong as the last workout so listen to your body and train to your utmost ability each time.
     
    Right that will be £30 please
    #10
    kitty
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    Re:4 weeks into training.... 2011/04/13 17:46:29 (permalink)
    PS, this is a great website to check out different exercises and how to execute them
     
    http://www.exrx.net/Lists/Directory.html
    #11
    Peppa
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    Re:4 weeks into training.... 2011/04/24 19:53:06 (permalink)
    Kitty I LOVE YOU!
     
    Thanks for the really in depth reply! So helpful! Been manic busy hence not been on in a while but as of tomorrow i'm ready to add in your advice and up the carbs!
     
    Will let you know how i get on! x

    A long way to go but i'll get there 
    #12
    kitty
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    Re:4 weeks into training.... 2011/04/24 20:01:11 (permalink)
    LOL, you're welcome pepper. Makes it worthwhile when it's appreciated

    Good luck x
    #13
    dazc
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    Re:4 weeks into training.... 2011/04/25 12:20:49 (permalink)
    kitty has already given a very indepth reply, but just wanted to say that i agree with her that the routine is far from great.  if hes involved with diet then he should be involved with it, if hes not then he should keep out of it, but to tell you to read a couple of books is wrong IMO.  they arent even books that are focused on doing what it is you want to do!
     
    when you add in that it took so long to get the programme (which took 5 minutes at most to do), id go as far as suggesting that you would probably be better off saving your money.
    #14
    flick161
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    Re:4 weeks into training.... 2011/04/26 16:28:36 (permalink)
    (chuckling reading this as I personally know all the Basingstoke PT's there...)
    Definitely stick with the same split - for 8 weeks roughly, then you can see what gains you've made and re-assess exercises, and the split itself, from there...
     
    P.S I would only charge £30 for a programme-write if said PT was going to take me through it and show me the exercises...
    #15
    Peppa
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    Re:4 weeks into training.... 2011/05/04 22:43:56 (permalink)
    Daz needless to say when he prompted me for the payment i laughed and deleted the mail! This site has been such an education and of far more benefit than any jumped up PT who's been in the game 5 minutes. Lesson learned!
     
    IMO i think  you need to take advise from people who have the same wants and drives as you. If you want to body build then at least go to the people who are either sharing that goal or have a list of clients with proven achievements! You live and learn ay! lol
     
    So far i've started to see gains and have a 2cm gain on each arm and for me thats a LOT considering i had 2 lengths of string attached 8 weeks ago :)
     
    Motivated and cant want for Body Power Expo this month! Bring on Birmingham!

    A long way to go but i'll get there 
    #16
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