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2005/11/19, 01:45 PM
Hey everyone. I'm 17, weigh around 130lbs, and am around 5'9''. I got a summer deal on joining my closest gym for 12$ a month, perfect. It's a really nice place. So I needed to get a workout going. I want to gain weight(would like to get 150lbs) by working on muscle strength and size(size comes with strength correct?). I took the 3 day FT Gain Muscle Mass & Size Training and machines only. Will this get me to what I want? My workout is similiar to this, but they change some of the machines every week for varaition I think:
NOTE: The trainers told me 8-10 reps with high weight is optimum for muscle strength training, so I'm not doing the recomended 20 reps that FT tells you too.
Monday:
4 sets each
back Wide Grip Machine Pulldowns
back One Arm Cable Rows
chest Machine Incline Presses
chest Seated Machine Flyes
calves Machine Standing Calf Raises
Thursday:
4 sets each
shoulders Machine Presses
shoulders One Arm Cross Cable Laterals
biceps Two Hand Cable Curls
biceps Two Hand Cable Curls
triceps Triceps Cable Pushdowns
triceps Dips Behind the Back
abs Crunches(x3 sets, 20 rep)
abs Vertical Bench Crunches(x3 sets, 20 rep)
Saturday:
4 sets each
legs Machine Squats
legs Machine Leg Curls
calves Machine Standing Calf Raises
Last, cardio. Yes for strength training/mass or no? How long, and when.
Appreciate all the help.
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2005/11/19, 06:32 PM
You are overly relying on machines....I would switch to more free weights...it will be harder and more stuff to learn but u'll see better results that transfer over to real life better....otherwise fairly complete routine....keep daily sets 20 or under....
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2005/11/19, 06:48 PM
If your looking to gain weight and strength, then one day a week for your lower body isn't going to cut it. Especially if its smith machine squats.
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Yes I realize my shins are bleeding. And its called a deadlift. Any other questions???
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/11/21, 05:37 PM
Ok, I think ill switch over to the machines AND freeweights plan. Is this true about 1 day a week for lower body not working? If so, how/what can I add to my workout?
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2005/11/30, 07:09 PM
bump
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2005/11/30, 07:51 PM
it will work. Just not effectively.
hmmm, what can you add??? Another lower body day maybe? Heavy deadlifts or squats possibly? I dunno, what do you guys think?
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/11/30, 08:59 PM
Depends how heavy he's going....and whether primary goal is strength or muscle....I know there's no way I can do 2 days of lower body in a single week...but then again my goal is maximal strength gains...it will also depend on the amount of soreness he experiences....it takes me 4-5 days to recover from balls to the wall squat and deadlift workouts....so I can't do much of anything 2-3 days after....
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2005/11/30, 11:42 PM
Your also doing a different type of undulating periodiation that involves overtraining and supercompensation, plus your lower body days are a couple of hundred lbs heavier. That and you are using exercises like heavy squats and deadlifts. Also, you dont do two upper body sessions a week either. Most people don't respond well to your type of training, they respond better to frequency. ESPECIALLY beginners.
Also, the only reason you can't do two squat sessions is your not accustom to it. In a sense, the overcompensation leads to overtraining, and makes you more sore than you would normally be. I get sore when I drop my extra workouts from my template. Not when adding more frequency.
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/01, 06:02 AM
I would need to drop the weight by a lot to be able to do that...and increase the volume by quite a bit also...there are many trade offs in using different types of workouts...I agree that as a beginner he's better off following a workout with higher volume, higher frequency, and lower intensity...
wrestler what %of 1rm do you normally use and do u go to failure? what about volume?
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