Progress Report! Can I get a routine analysis and critique please?!

[Simplex]

I am a tall 6'7 guy, obviousely a mega ecomorph with "hyper metabolism". Keep in mind that lifting weights is more difficult, according to simple physics, for tall people with longer arms/legs, joints, etc. I also have a knee injury and some back pain, so deadlifts and squats are a no-no for now.

I have been going to the gym steadily since January 01 of this year, and have noticed gains, primarily in strength, and following this to a lesser degree has been mass and looking "ripped" or whatever. I've gained about 15 pounds, and am 195 right now. I take whey protein after the gym, and mega milk in mornings with my half assed breakfast.

But right now I am only going to the gym once or twice a week cause Im lazy. I LOVE part 1 of my 2 part split, but part 2 sucks. This programme was developed by a local trainer for an overall workout and getting fit with strength, not emphasizing mass. Ive changed the routine with the trainer once to mix it up. Ive increased what I lift on all exercises. Here is what I currently do, all of which are 3 sets of 10 reps, and when I increase weight, 3 sets of 8 reps until I hit 10 or 11 again.

DAY 1:
Lat pull downs
Seated row
Shoulder press
Single arm cable pull (standing on one leg)
Single arm row
Upright row
Biceps (curls: seated, or standing, or hammer curls)
Back extensions


DAY 2:
Dumbbell press
Dual cable pulley crossover
Lat arm raise
Incline bench press
Pec flies
Triceps (single arm pull down, french press, I alternate bi-monthly)
Leg press
Side shuttle (running for agility)
Abs

Now this was developed by a guy who I trust with masses of experience and qualifications. So if you think something ought to go, please also explain WHY. And *ANY* other critique's or advice would be great! Thanks!

Link to pics below.

[ May 11, 2005, 12:50 PM: Message edited by: Kaiser ]

[Simplex]

Damned 5 minute edit time! That has GOTTA change!

GAHH why wont they upload? Is there a size restriction? Even if I post a link to them? THey're on my webshots account, and I have them on my PC but I dunno how else to post them and make it convenient.

Try this:

Go here and check out the pics:

http://community.webshots.com/album/177197706bseSAE

The ones with jeans are BEFORE pics. The ones with shorts are AFTER ones. The other outdoor pics are from a mining camp.

[Jason]

You should find a pre-made routine. The frequently asked questions section is a good place to start. That routine lacks any lower body work, except leg press, which neglects the hamstrings. Being an ectomorph, in my opinion, you should drop the isolation exercises and focus on compound lifts, for upper and lower body.

[Axis]

First off, if it's working for you, and you like it, keep doing it.

Next, what kind of knee injury do you have. I have a torn ACL and about 7 other things wrong with my knee (details here) and I still squat and deadlift. The key is to start out light and perfect your form.

I tend to like compound movements, but I think it's okay to leave a little room for isolation-type stuff. If I had to make up a two-day program for a beginner, off the top of my head, it would look something like this:

Day 1
Bench Press
Deadlift
Pull-up (or lat pull)
Shoulder Press
Curl (or other iso/vanity exercise)
Weighted Crunch

Day 2
Bent Row
Squat
Dips
Back Extension
Skull Crushers (or other iso/vanity exercise)
Full contact twist

I would divide them into supersets. I like 5x5, but that's just personal preference. Other rep ranges (like 3 x 8-10) will work fine, too.

Keep in mind, though, I'm don't have masses of experience and qualifications, so do with this info what you'd like.

[Simplex]

On Jasons post- Also, WHY would you recommend a pre-made routine by an online guy who knows nothing of my attributes and limitations, goals, etc, over a trainer created workout designed for me with me? I do running, agility exercises, and leg press for quads and calfs, along with step ups with a medicine ball when I can, so as far as I know, my legs are getting a workout.

*I've looked at all of Chad's online routines, and know they exist. I do not want to be blindly redirected to them please.

[Matthew]

Running and agility exercises, as far as I know, do not work your leg muscles. At least not as much as lifting weights do.
Now for my advice:
1)go more than once or twice a week
2)choose a program from the FAQ
3)if you do not wish to choose a program from the FAQ, get a better program made
better: more than twice a week. works each muscle more than once a week.
Your current routine splits up your back and chest into two days, which would be fine if you were working out more than two days a week. The problem here is that you are only working these muscles one day of the week. That is not optimal for growth - strength or size.
Be a little more specific about your knee injuries and back pain so that we can help you to the best of our abilities. Since you are running and doing agility exercises, I would think that you can start squats and deads, at least with light weights. I am not a doctor so don't take my word for it, it's just my opinion. I don't know if you've been to your doctor about the injuries or not but if not you should go and get it checked out. See if he/she tells you that you can start lower body exercises.

[wtflestoppoules]

Originally posted by Simplex:
On Jasons post- Also, WHY would you recommend a pre-made routine by an online guy who knows nothing of my attributes and limitations, goals, etc, over a trainer created workout designed for me with me?

1. The trainers aren't always as qualified as you believe them to be, where the FAQ pre-designed workouts are designed by top-notch PTs (Except for the renegade training, that's a no-no!).

2. The programs are usually designed for one type of goal, so you pick one that works. As for attributes and limitations, you need to find them out yourselves to use the pre-made program.

3. If you actually can't find a program that fits your goals, or need more info on how to deal with your attributes/limitations/etc, I suggest doing some reading: this forum is here for that. I also suggest reading articles from various resources, like t-nation.com. Your goal anyway, if I am right, is mass gain, and the number of programs for that goal aren't missing.

4. 'CAUSE STONE COLD SAID SO!

[Torque]

Simplex, I don’t have much time here but I’ll through in my two cents. First, a two day a week split doing a 3x8-10 looks to be more of a beginner program and while you may have seen some gains your plateau would be expected. I’ll agree you need some change. Regarding your splits, they do lack most of the big compound lifts, but without knowing your limitations it’s impossible to make many changes in the exercises. (I do like Axis’s suggestions). Without more info let’s do the easy thing and assume you keep the lifts the same.

One thing I would definitely change your rep scheme to increase the intensity. Perhaps change it to a 5x5 scheme or a 4x6. The other thing I would consider is upping your workouts to a ABA BAB routine which would get you an extra day of weight training.

Why don’t you bring this up with your trainer? A trainer that you trust is a valuable asset. I would look to him first.

[Simplex]

I forgot to mention, Ive been going every other day for the 4 months, until the last 2 weeks came. Since then its been once or twice a week. Otherwise Ive been consistant with 3-4 tmes a week. I guess that kinda invalidates most of the replies. My bad.

So going 3-4 times a week with my routine, and wanting to put on more mass, how is this routine (legs aside. I dont want to waste anyones time on my injuries and various trainers and doctors decree's)? Eg: as mentioned, changing the rep scheme?

How is my progress? I think my pecs need work...but I'd like opinions.

[Simplex]

Shameless bumb....

cause I actually go to the gym 3-4 times a week except for the past couple weeks....so my routine...and progress.........comments? Lower reps increase weight for more mass?

DO I NEED more mass, judging from my pics?

[K-Court]

Simplex, I think you need to figure out what your goals are. No one can answer your last question about "needing" more mass other than you. It's up to you how you want to look. However, given your heighth, I do not think additional mass on your frame would look untoward if you want to bulk up. And yes, lower reps and more weight plus a bulking diet will get you that mass.

On another note, where are the glacier shots in your album? Looks pretty sweet. Were you tree planting?

Rob

[bushDocda]

So you're looking for a bunch of opinions to add to your own (and your trainer's??) versus picking from the tremendous and effective premade routines created by trainers who are at the top of the field avaibable to you....????

The information the internet has brought to our collective fingertips from expert sources far and wide is truly incredible.



I will never understand this and also, what good is your trainer if you have to ask this question?

Regardless, good luck and sorry for not helping

[emartin10]

Here's some things that I noticed:

1. You've got a lot of back work in there, and it isn't balanced with chest work. The results show in your pics though, as your back has gotten much bigger. I would try to maybe focus, like Axis said, on some compound movements for your back. Maybe go with some BB Rows, Seated Rows, Pull ups and chins. You have a lot of that, but stuff like the single arm rows could probably go.

2. Maybe try mixing it up in terms of the lifts you have already. So instead of DB Bench everyday, alternate between Dumbbells and Barbells. Might give your body something different.

3. If you can do leg press, do you think you could add in some light squats? If your knees aren't up to it, that's understandable. My knees are bad too. What about lunges? Just hold DB's and you cand do forward or reverse lunges. Keep doing step ups, but try using DB's.

4. Not a lot of posterior chain work there. Some hamstring work would be good, and it shouldn't hurt your knees much at all. I like doing Swiss Ball Curl Ups. Good Mornings and Straight Leg Deadlifts should be fairly doable too.

Hope this helps.

[chris_f]

Suggestion #1:

Fire your trainer. All he's done is ignore your limitations instead of working with them.

Suggestion #2:

Find another trainer. Look for one who's gone back for more training after getting his initial certification. Make sure he has a plan that includes working with whatever lower body injuries you have. YOU NEED TO WORK LEGS!

Good Luck!

[GqArtguy]

Are you really 6'7''?

[Jason]

You're lower back pain could just be an issue of flexibility. I was constantly hurting my lower back a few months ago, so I went to a physical therapist. He got me into stretching much more than I was. Now my lower back never bothers me, and it has become much stronger. I stretched my lower back and hamstrings alot to help myself.

In response to your previous post, I was not recommending any specific pre-made routine; I was saying to research some routines and find one that fits your goals and needs. From the looks of things, your trainer's not the sharpest tack on the board when it comes to fitness. Also as previously mentioned, running and agility exercises are not substitutes for lower body weight training, so try to broaden your horizons on the leg work.

Good luck on reaching your goals.

Jason

[Simplex]

My trainer *is* working with my limitations by not suggesting deadlifts, or squats and offering alternatives as best he could. He is a trainer Ive gone to see, not MY trainer. Ive seen him twice.

Thanks for the advice, I will drop some of my back exercises and mix things up a bit, and also do less reps with more weight. Thanks emartin.

And basically guys, I was looking for ANY feedback, cause Ive been going for months and just want to know how things look, how they sound, etc. To help make sure I dont get into a rut. And look! Ill make changes as a result.