How would go about training this person? [Forum Archive]

-->

Pages: 1

How would go about training this person?

(Click here to view the original thread with full colors/images)

Posted by: Doublebase

Hypothetical speaking lets say you are a personal trainer. You are working with a 24 year old male. 165lbs about 5' 11". He has been training for a bout 2 years. Has solid form on all exercises. He wants to gain about 20lbs of lean muscle mass. What type of training program would you design for someone like this? Please include days per week, reps, sets, include cardio, bodyparts the whole shabang. Without it being to lengthy.

Posted by: Gazhole

What has he been doing in training recently?

Does he have any past/recent injuries or limitations in flexibility?

Posted by: fUnc17

First, I'd have to see what his last 10 workouts look like. Also, you can't be depended upon to put 20lbs of muscle on the guy. If he eats like a horse its one thing, but if he doesn't eat, your going to look dumb no matter what you have him do.

Posted by: Doublebase

He has had 0 injuries in the past. Lets say he is eating properly. 1gram of protein per lb of BW and about 1000 more calories a day.

His past workouts looked like this:

leg day:
squats 3 x 10, 8, 6
lunges 3 x 10, 8, 8
calf raises 3 x 10

chest/triceps/shoulders
bench press 3 x 10, 8, 6
skull crushers 3 x 10, 8, 6
DB shoulder press 3 x 10, 8, 6

Back/biceps
Deadlifts 3 x 8, 6, 4
bent over rows 3 x 10, 8, 6
pull ups 3 x 10 @ BW

an ab exercise everyday

cardio includes 2 days of HIT on the treadmill/elliptical or running outside @ 20mins.

Posted by: tomuchgear

change out the chest routine. add decline and incline bench. as for triceps depends on current development. axe ab exercises on the daily. they should be done no more than three days a week. change back routine out for more like pulldowns, tbar rows, face pulls, arnies. all things change with how much time the person has to devote to the gym. also what kind of supps are they taking. next i would increase protien intake to 1.5 per lbs to bulk. with out knowing a bit more about the person it would be hard to develope a full program.

Posted by: soxmuscle

tomuchgear,

you're suggesting he perform flat, incline and decline?

Posted by: tomuchgear

yup basic simple movements for mass. sounds odd but for building up your chest i have found that the basics still work the best.

Posted by: Gazhole

I'd put him on a 2x a week Full Body set up something like this:

Mon - Workout A
Wed - Cardio
Fri - Workout B

All other days are rest.

Workout A:

Front Squats
Unsupported Dumbell Rows
Split Squats
Dips

Curl Variation
Farmer's Walks

Workout B:

Romanian Deadlifts
Weighted Pushups
Single Leg Hyperextensions
Chin Ups

Single Legged Calve Raises
Monkey Hangs

No cardio on either of those days, but with some form of lower body HIIT followed by upper body steady state (or vice versa - alternate each week) on the day in between those two workouts in the week.

Periodization (Doesnt apply to Isolation/Grip stuff):

Week 1 = Both workouts are 2x20.
Week 2 = Workout A is 3x12, Workout B is 4x8.
Week 3 = Workout A is 4x8, Workout B is 3x12.
Week 4 = Workout A is 3x14, Workout B is 4x6.
Week 5 = Workout A is 4x6, Workout B is 3x14.
Week 6 = Both workouts are 3x4.
Week 7 = Unload.

Core work can stay the same frequency, will be sure to make a point of mixing stability work like planks if he hasnt been doing them up untill now.

Reasons for this program set up:

Used to do a 3 day split with 3 movements, took a day out and increased the volume per day by quite a bit.

Movements are different variations from what he was doing before. Wasn't doing a lot of unilateral work in his last program so i thought he could do with some.

Split is fullbody, totally different to what he was doing previously, hopefully should prove to be pretty tiring. Mwuaha.

Periodization attempts to mix both higher volume and higher intensity rep ranges throughout the week, both of which stimulate hypertrophy. Combination of both should provide a varied stimulus.

Cardio switches back and forth between low and high intensity for upper and lower body, again - a bit different from before.

***

Voila.

Posted by: Witchblade

I'd ask this 'hypothetical' trainer why he doesn't know how to train the easiest client imaginable...

Posted by: Doublebase

Quote:

Originally Posted by Witchblade

I'd ask this 'hypothetical' trainer why he doesn't know how to train the easiest client imaginable...

He would say "I work at Bally's, I don't need to know anything".

Posted by: soxmuscle

Quote:

Originally Posted by tomuchgear

yup basic simple movements for mass. sounds odd but for building up your chest i have found that the basics still work the best.

Basic simple movements is fine, I'm not sure how necessary incline, flat and decline in the same workout are though.

Do you also believe in hitting the upper and lower pecs?

Posted by: Doublebase

Quote:

Originally Posted by soxmuscle

Do you also believe in hitting the upper and lower pecs?

Oh no you didn't!

Posted by: Dale Mabry

Volume.

Posted by: Doublebase

Quote:

Originally Posted by Dale Mabry

Volume.

Could you elaborate please?

That is after you compliment my avatar.

Posted by: tomuchgear

Quote:

Originally Posted by soxmuscle

Basic simple movements is fine, I'm not sure how necessary incline, flat and decline in the same workout are though.

Do you also believe in hitting the upper and lower pecs?

wow you are an ass. any way i like the stress that the diffrent lift provide. three diffrent movements at diffrent angles to provide a nice workout.

Posted by: soxmuscle

Quote:

Originally Posted by tomuchgear

wow you are an ass