New routine....critique

[RagingRandy]

I have just started with a new trainer. This is the program he has me on. It is 2 days on 1 day off. All exercises start at 6 sets @ 70% of 1 rep max. This is adjusted weekly, the % goes up but the reps come down. I told him I was looking specifically for overall strength training. Unlike some my lower body is more developed than my upper body.

Squats
Calf press
Mid row barbell
Bench press
Leg curls

I have just started this program and it seems that I need more recover time. I am always sore. On day 2 of training there are times I can not complete the required sets. I am sleeping better though. I am running 500mg TestE\week and am in my mid-40's.

[ubcpower]

you are doing back to back days of squats and bench...etc?
i dont quite get it

[O-Train]

If your focus is overall strength training I don't see a point in doing leg curls. I would decrease the volume and add in military press and also deadlifts 1x/wk. How are the exercises split up for each training session? What is your rep range at 70%?

[RagingRandy]

you are doing back to back days of squats and bench...etc?
i dont quite get it
Yes all exercises are done every session.


If your focus is overall strength training I don't see a point in doing leg curls. I would decrease the volume and add in military press and also deadlifts 1x/wk. How are the exercises split up for each training session? What is your rep range at 70%?

As above all sets are done every session. Right...I meant to say this at the beginning. @70 I do 8 reps per set. So....it is 8 reps @ 70% X 6

[BritishColumbian]

I dont like it at all, Its not right, but thats just my personal opinion. What works for some doesnt work for others.

[O-Train]

I'm not sure about it. How long does it take you to do these workouts? Not nearly enough time to recover between workouts I don't think. Honestly I don't think it's a well thought out program. Maybe try a 5x5 program. It is very similar to this but designed much better imo.

[ubcpower]

If you are doing these exercises high intensity and going till failure...doing them again the next day just interupts recovery. There is no amount of food, rest or drugs that can justify retraining again in just a 24hr window

[RagingRandy]

If you are doing these exercises high intensity and going till failure...doing them again the next day just interupts recovery. There is no amount of food, rest or drugs that can justify retraining again in just a 24hr window

This is what I thought. Why is it so hard to find a trainer who has a clue. Actually, I am more wanting form advice than routine advice, though that would be good too. I think I will adjust this to do it EOD and add in the military press and deads. I will see how that goes.

[RagingRandy]

How long does it take you to do these workouts? Maybe try a 5x5 program.

Because I rest 2 minutes between sets it takes about 2 hours. What % of 1RM would I use on a 5X5 program? I am thinking about 85%

[ubcpower]

Listen, randy. I think if you are looking for a routine that focuses on systematic strength increase and also where you incorporate various bodyparts in a single work, the DOGGCRAPP method would be worth a try. I would do some reading on it , if i were you, and see if it is what oyu are looking for....i know it would be a lot more productive than what your "trainer" has currently suggested.

[RagingRandy]

^^^^Thanks. I will check it out.

[ubcpower]

Here: Gustavo posted a good Doggcrapp article a while back
http://www.canadabodybuilding.com/forums/showthread.php?t=374&highlight=doggcrapp

[O-Train]

You don't necessarily need to use a pre-designed routine like DC or 5x5 although they are very helpful if you don't know exactly what you want to do. You would have to look up the routines themselves to get the specifics on %1rm and stuff like that.

Basically what I think you want to do is use a minimal number of effective exercises. The focus should be on lifting heavy, but controlled and always making progress. You also need a lot of rest between workouts when lifting heavy so probably something like Mon, Wed, Fri would work the best. So either do something like DC, 5x5 etc... or figure out a 2 day split for yourself. Could be a push/pull or upper/lower or something else.

Exercises you may want to consider using: Bench Press incline/decline/flat, Squat front/back, Deadlift, Good Mornings, Stiff Leg Deadlift, glute-ham raise, Hack Squat, Leg Press, Military Press, Bent Barbell Rows (I like Pendlay rows which are 90 degree barbell rows), seated row, rack chins, weighted chin ups/pullups, weighted dips, close grip bench, standing calf raise and maybe also, cleans, hang cleans, clean and press, push press etc... Lots of other exercises too that I'm not thinking of.

Monday
Decline Barbell Bench Press
Push Press
Close Grip Bench Press
Back Squats

Wednesday
Wide Grip Pullups
90 degree Barbell Row
Stiff Leg Deadlift
Standing Calf Raise

Friday (Could also be same as Monday)
Flat Bench Press
Military Press
Tricep Dips
Front Squat

Monday (Could also be same as Wednesday)
Rack Chins
Seated Row
Deadlift
Calf Raise (use something like a leg press or a machine that works) or seated

Probably do 2-3 warm up sets and 2 working sets with heavy weight maybe 3-8 rep range. Control the negative but it shouldn't be slow and go quickly during the concentric (lift portion). Practice lifting the bar quickly during warmups with submaximal weight because to be strong you need to develop your nervous system as well as build your muscles. The rep ranges should be slightly different for various exercises because it makes more sense to go heavier or lighter with different things.

Keep a log book and write everything down. Progression is the name of the game. This is roughly what I would do. Obviously everything needs some refinement but I think it will work.

[Ritch]

Dude, I hate to say this, but can`t believe you`re on gear and don`t know what works for you in the gym. Please don`t think I`m a prick for saying that, just being honest. I`d go with the routine Hurley outlined for you. Also fire your trainer.

[RagingRandy]

Dude, I hate to say this, but can`t believe you`re on gear and don`t know what works for you in the gym. Please don`t think I`m a prick for saying that, just being honest. I`d go with the routine Hurley outlined for you. Also fire your trainer.

The idea that guys in the "know" do not need trainers is absurd. Top level competitors have trainers and coaches. I have done my own programs in the past and have had good results. In hiring a trainer I am looking for someone more knowledgeable than myself to get me to another level. The main reason I wanted a trainer was to check my posture and make sure I am maximizing gains for effort exerted. I also suspect that if guys spent more money paying for knowledge instead of gear they would get better results.

[Ritch]

The idea that guys in the "know" do not need trainers is absurd. Top level competitors have trainers and coaches. I have done my own programs in the past and have had good results. In hiring a trainer I am looking for someone more knowledgeable than myself to get me to another level. The main reason I wanted a trainer was to check my posture and make sure I am maximizing gains for effort exerted. I also suspect that if guys spent more money paying for knowledge instead of gear they would get better results.

Can`t disagree with what you just said, but when he handed you that program, did you not question it?

[RagingRandy]

^^^^ I did mostly do to the lack of rest time. I also thought that though I had asked for an overall strength program I needed to work on my upper body more than my lower. He asked me to give it a try and we could discuss it further. So, I have tried it and it does not seem to be working. I also wanted input from guys here that seem to have a great deal of knowledge. They do not like it either.

Like you said it looks like it is time to fire the trainer. The problem is that I bought training hours from the gym based on a different trainer. He left and it looks like the new guy is the best choice I have. The rest of the trainers look like they just got out of high school.

[Ritch]

Maybe you can keep the training hours you bought and use them when someone else comes along? Having worked in a gym where it was literaly a revolving door with the trainers, I recommend anyone hold off hiring a personal trainer until you find out info concerning the staff rotation if possible. So what`s the plan now Randy program wise?

[RagingRandy]

I am looking closely at what was suggested by OH. I work out at home through the week so I do not have all the usual equipment. I will modify it based on the equipment I have. I only see the trainer once a week and need to drive over an hour to get there. I live in the boonies. Once I figure out what I can do I will post it up.

[RagingRandy]

Day1
Decline Bench Press
Military Press
Close Grip Bench Press
Hack Squats

Day2
Lat pulldowns
Bent-Over Barbell Rows
Deadlift
Standing Calf Raise

Day3
Flat Bench Press
Military Press
Tricep Pulldowns
Hack Squat

I will run this EOD and see how it goes. I like curls so I will add them occasionally. I will start at 2 sets @50% and then 4 sets @ 70%. Each set is 8 reps. I will increase the last 4 sets by 10% and drop 2 reps after running through twice. I will complete this twice for 70, 80, and 90%. That should be about 5 weeks.

I will rest for 1 minute after the 50% sets and 2 minutes after the higher % sets.

[Ritch]

^^^ That looks good. You must have a good home set up to be able to do that at home.

[RagingRandy]

^^^ I have a BodySolid plate loaded leverage machine. I also have various bars for free weights. I plan on adding a powercage at some point as I want to develop stabilizer muscles that are not really worked when using machines.

[JonnyO]

Id get a new trainer that shit makes zero sense to me.

[MMASTAR]

I train mma a lot and can only make it to the gym 3 times a week so i do a push/pull/squat routine. Gotta cover the basics, deadlift, row, bench press and push press, and both back and front squats. A bunch of smaller things jammed in there to. Love it a lot and get good results.

[arcnspark77]

at my gym there's 2 out of about 15 trainers that even look like they lift weights. I wouldn't even consider hiring a 'fitness' oriented trainer for strength or body building. there are some good videos on the net showing proper execution of exercises too, maybe check into that.