New Program just devised...questions

B

Brian

0
Just joined up to the gym and got a program devised for me.

I am 18 male, 68kg, about 5'9"
I am half australian, half filipino and have a skinny build with very little body fat.

My aim is to get ripped, my first question is, is this possible? Considering that I naturally have a skinny build.

I want to gain muscle mass, then tone it, then retain it.

Day 1 - Back and Biceps
Lat Pull Down - 4sets x 10-15reps
T Bar Row - 4 x 10-15
Reverse Fly - 4 x 10-15
Straight Arm Pull - 4 x 10-15
Preacher - 4 to 6 sets
Leg Press - 4 sets

Day 2 - Chest and Triceps
Pec Fly - 4sets x 10-15reps
Chest Press - 4 x 10-15
Bench Press - 4 x 10-15
Pushups - 4 x 10-15
Tricep Dips - 4 sets
Tricep Pushdown - 4 sets
Hack Squat - 4 sets

Day 3 - Shoulder & Abs
Dumbell Shoulder Press - 4sets x 10-15reps
Dumbell Lateral Raise - 4 x 10-15
Bar Upright Row - 4 x 10-15
Smith Press - 4 x 10-15
Roman Chair - 4 x 10-15
Reverse Crunches - 4 x 10-15
Ball Rolls - 4 x 10-15
Lying Leg Curl - 4 sets

This is the program I have gotten devised for me. Can anybody see anything wrong with it? I'm not interested in toning yet as I have nothing to tone. I want to increase the physical size of the muscle. My instructor has not listed a load for each exercise. How much weight should I be pushing? Is there a way of working it out for each exercise or a way of pre determining it?
 
Using a spotter, you can calculate your "Max Weight" for each exercise. From there, if you divide the weight by the number of reps (i.e. 150lbs Max / 15 reps = 15lbs) you should have a good indicator of the weight to use in your exercises.

Note that 6-8 reps build muscle mass, 10-12 reps build strength, and 15+ reps are usually used to tone muscle. That being said, because you are just beginning, you shouldn't switch up your workout to go to 6-8 reps, because your Trainer has set you up to build some strength, and get your muscles used to working out.
 
Thanks for your reply.

Is your "max weight", the maximum amount of weight you can lift once?

Also, what is the difference between building "muscle mass" and building "strength"? Won't increasing strength = increasing muscle mass?

I don't fully understand the distinction.
 
When you increase mass, you usually increase strenght (and vise versa). But just because you get bigger doesn't mean that you get stronger. If you look at the world's strongest man competitions, and then look at the Mr. Universe competition, you will see 2 totally different physiques that took different training to get there. The former is stronger, while the latter is usually more muscular (I was going to say bigger, but the strongest man doesn't have to worry about fat nearly as much as a body builder). But as you work out, you will probably get both bigger and stronger - just the different rep ranges are more focused on one over the other.

I would assume that "max weight" is the same as 1 rep max or (as you stated) the max you can lift once.
 
I would seriously question whether this is an effective and safe program for a beginner, and finding ones 1 rep maximum by lifting a single rep is definitely NOT a safe thing for a beginner to do. A split routine, and even a triple split is an advanced routine for someone with some experience at wieght training.
The first 3-6 weeks of regular weightlifting develops the central nervous system more than the muscles, sometimes referred to as the "mind-body link". A reasonable routine for this time would consist of 10-12 exercises, 1 or 2 for each body part, done for 12-15 reps, 2 sets each, 3 times per week. Start with a very light weight and add 5 pounds each set until you can't do 15 reps any more. This should take most of the first 3-6 weeks. Your 1 rep max is 10-20% more than the weight you can just do 15 reps with, after 3 or more weeks of training. At the end of six weeks you will have a pretty good idea of how much weight you can do 12 reps with and you will be ready for a more advanced routine.
 
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