??¿Which of these 2 programs would you pick?

[vanessa5691]

Hello everyone.
I was looking for your opinions as to which of these two workout programs would benefit me (im not a bodybuilder--forgive me if my workouts are lacking in a lot of areas). I??´m a college athlete, I play tennis and I??´m looking for a program that will help me gain muscle mass & strength (im really thin), get quicker (i have great endurance but not a lot of explosiveness/speed that tennis requires), and maintain an overall lean/healthy body.

Anyway, here the two programs that I`m debating between so far.. a full body vs split program. I want to train hard in the gym but I also want to make sure I`m not setting myself up for failure by overdoing it (too much training--balanced w tennis, schoolwork,college life..etc)

any input/advice/thoughts on any of the programs would really be appreciated. just looking for some honest opinions

Here is the Full Body Program (3x wk cardio) I put together:


MONDAY, WEDNESDAY, FRIDAY
HIT Cardio (20 mins intervals on the treadmill- 30 sec sprint-30 sec rest)
& ABS

TUESDAY,THURSDAY
Weights (Full Body)

Squat w/ med ball
Bench Press
Fly (Machine)
Shoulder Press
Upright Row
Tricep Extention
Leg Extention
Bicep Curl
Lunges

VS
My split program.. which I??´m not sure would be is overdoing it with weights 5 times a week and HIT cardio 3 times.. although I could switch to HIT cardio 1 or 2 times a week. or steady cardio?


MONDAY/FRIDAY: Shoulders/Chest/Back & HIT CARDIO

S: Lateral Delt Raise (Machine)
S: Dumbbell Press
S: Lateral Delt Raise (DB)
C: Bench Press
C: Incline Dumbbell Press
C: Peck Dec Fly (Machine)
B: Seated Cable Pull Down
B: Hyperextensions
B: Cable Row
CARDIO


TUESDAY/THURSDAY: Legs & ABS

Wall Squat w/ med ball
Kick Back
Single Leg Curl
Calf Machine
Leg Extention
Leg Curl
Leg Abduction (Machine)
Leg Adduction (Machine)
Wall Sit
ABS


WEDNESDAY: Biceps/Triceps/Forearms & HIT CARDIO

B: Curl: Standing (Dumbbell)
B: Curl: Sitting (Alt)
B: Curl: Standing (Barbell)
T: Standing Overhead Pull
T: Dip (Machine)
T: Dip (Bench)
F: Wrist Curl: Dumbbell
F: Wrist Curl: Barbell
F: Rotation (Dumbbell)

thanks in advance

 

[P-funk]

neither

 

[StanUk]

They both kinda blow goats.

Your first one seems very detrimental towards your goals, you want to build size and strength, yet you would only be lifting twice and week and doing HIT 3 times a week? dont get me wrong, lifting twice a week can yield results, its not optimal though, and especially since your full body routine has too much isolation in.

your second one has way too much volume, 5 times a week? and your excersize selection is pretty crap, too much isolation again.

Have you had a look at the sticky topics?

 

[vanessa5691]

no :S
the second program a trainer actually set up with me..he emphasized only 2 days of cardio tho.. and the full body program i put together based on diff excersies i have done in the past.


Ok so I realize I have to make up a new program. but what kind of program would you recommend me? should i stick to a a full body routine 3 times a week + cardio 3 times a week? should i do a split tprogram? HIT cardio?

 

[Gazhole]

Both a split program and fullbody program can yield results. They are just one part of the overall picture.

You need to take into account things like volume (the amount of work in a session/program), frequency (how often you work out), and exercise balance so as not to develop muscular imbalances which can lead to injury.

Its not as complicated as it sounds though, so don't worry. I agree with the others, those programs are awful. Just because the person is a trainer doesnt mean they know what they're talking about .

Read through the topics that are stickied at the top of the training forum - they have really good info on how to put a good program together. See what you can come up with and post that here for us to have a look at.

 

[vanessa5691]

thanks.. will do

 

[ArnoldsProtege]

Right now im doing a chest/tris, shoulder/legs and back and biceps split, and I do abs twice a week after cardio. Im also doing 4-5 either hit or steady state cardio sessions as well. Its working great for me.

 

[vanessa5691]

made some adjustments..

Hello again everyone. Ok so Ive made some adjustments. I think a full body program with cardio on my off days would work best for me because of my schedule and not having a lot of time to be in the gym

I really liked Chad Waterbury`s TBT program, I decided to use it as a guide for some of my exercise choices. How does this look?

WORKOUT 1 (3 times a week)

COMPOUND EXERCISES
Chest: Incline DB Press
Back: Upright Rows
Delts: Seated DB Military Press
Quads: Hack Squats (Machine)
Lower Back: Hyperextentions w weight

ISOLATION EXERCISES
Hams: Leg Curls
Calves: Standing Calf Raises

WORKOUT 2
COMPOUND EXERCISES
Chest: Bench Press
Back: Pulldowns/Pull-ups
Delts: Seated BB Military Press
Quads: Hack Squats
Lower Back: Good Mornings

ISOLATION EXERCISES
Biceps: Barbbell Curls
Triceps: Dumbbell Tricep Extentions

Cardio & Abs (3 times a week)
Two 20 min HIT sessions
One 25 min steady cardio session

AB exercises:
Bent-Leg Knee Raises
Side Bends
Bicycles
Crunches
Leg Lifts


Also-would it be better to alternate between Workout 1 and Workout 2 every workout, or weekly?

thanks again in advance