Never been to the gym before and this is what the trainer gave me for my first workout plan. Thoughts?
>>34956707
Dont bother that brosplit. Go do SS with some accessories and cardio. Thank me later.
Day 3
just read the sticky and pick a reputable program that aligns with your goals.
may as well wipe your ass with that routine.
>>34956724
Maybe I should tell you about me first, I weigh about 60kg, and I'm nearly 175cm tall.
>>34956742
Okay, cool
>>34956707
>>34956729
Gawd, how boring. Is this a troll? How can a beginner be expected to suffer through this routine?
>>34956783
That's what I thought as well. I was only able to do 2-3 bench presses. I think I'll just ditch his workout plan.
>>34956707
It's complete cookie cutter shit designed for every variety of customer who walks into the gym and whose main goals include feeling good about themselves and being able to say that they "go to the gym".
If that's you then that's fine, but if you want to be serious about it and make some gains, then you should do SS and read the sticky.
>>34956819
Sorry for noob question but what's SS
>>34956707
>>34956729
>No squats
>No deadlifts
>shitload of reps and sets of boring shit
They don't even want their members to have fun. It's like they're actively trying to make you not refresh your membership
>>34956848
read the sticky and you will know ~~80% of what you need to know
http://forum.bodybuilding.com/showthread.php?t=998224
^here you can find more info about SS
it's Starting Strength - a program designed specifically for novices so that they could utilize the potential that comes with being new to lifting and giving them a solid foundation to use afterwards in a more intermediate training
>>34956762
Rep scheme:
2 warm-up sets at 5 reps (at around 60%,
80% of 5 rep maximum)
3 working sets at 5 reps.
With back extensions, start without added weight, add weight in 5lbs increments when you can perform 10 reps and 3 sets.
Workout:
Back extension
Squat
Bench press
Deadlift
Perform 3x per week for 3 months.
After 3 months:
45-degree back extension 3-4x10
Front squat
Back squat
Bench press
Standing barbell shoulder press
High pull
Deadlift
This is Reg Park's beginner strength/hypertrophy. This will give you a good strength base and give you amazing newb gains.
My progress (all of these are 5 rep maxes):
Bench 80kg -> 110kg
Squat (had knee surgery in feb + never trained legs): 70kg -> 130kg
Diddlylift: 115kg -> 155kg
Have fun.
>all these fat horrible looking neckbeards who only just started SS trying to give advice
JUST
>>34956899
Thanks for the info. Am I supposed to be doing bench pressing this early? I can barely lift..
Since this thread has devolved into a stupid questions thread. How does 5x5 compare with SS?
>working out
>>34957004
strength progress is slower. why do a slower program? you drop to a 3x5 eventually to squeeze out a bit more weight but whatever.
>>34957037
5x5 is superior because
>increased volume
>increased work capacity
A bigger muscle is a stronger muscle.
I love Madcow 5x5. I've given up women to permabulk on Madcow 5x5.
>>34956779
Would not reccomend doing a massive bro split like this. Far too much for a beginner in terms of volume.
Just my opinion, but remove half the list for each day and focus really on the compound movements. What'll happen is you create, ya a symmetrical body that looks alright, but without excelling in compound movements you'll treat bench press equally as important as pec dec flies, or whatever.
God damnit that's such a typical loser split. They hand out personal trainer certifications to anybody
Anyone know how I can treat shin splints?
>most beautiful weather all year and stuck inside with this shit
>x15
>>34957168
your tibialis anterior is weak.
>people actively suggest SS in this thread
This place is even worse than reddit
Don't follow those fools, OP, follow the routine you have for a few weeks then get a new one.
>doing more than 5 reps in any exercise ever
kek
>>34957230
>Being fat
kek
>>34956707
This is garbage.
>hiring a trainer when you're not competing
>ever
you have a lot too learn
>>34957204
But I've been doing what I've been doing just doing deads again and got em
how do i strength my tibalis anterior
Remember, compound lifts will break your body, only train using dumbells and machines
>>34957215
Yeah bro, only do a routine for a few weeks. It's the best way to confuse the muscles and become a stupid fucking faggot shitposter.
>>34956707
That's why these underpaid "trainers" are fucking retarded. It's your first time in the gym and he gives you a 3 day split.
READ THE FUCKING STICKY
>>34956707
I guess the trainer just has this ONE plan he hands out to everybody?
Oh wow brosplits look fucking boring tbhfam
>>34957278
I think i already broke it, I have soreness all over my body.
