The Right Training Program for You

[bmarley27]

Hi everyone,

I'm looking into a good program to gain some good muscle. What are your thoughts on the Kris Gethin 12 week program? What program do you even start on? I'm joining a gym on Monday and want to make sure when I train I'm doing it right so I'm not wasting time. Chur

http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html

 

[Clueless]

Previous lifting experience?

If new probably want to do a full body split 3 days a week 5*5 stronglifts or something along those lines

 

Welcome to Gymnation

[fng]

there is definitely nothing wrong with the four day, legs, push, pull, overheads split.

plenty of time for your muscles to recover, and not too long in the gym.

I would suggest to work into this over at least a month, say two or three total body days for the first week.

then split it into upper and lower body, or front and back, or legs shoulders and upper body, day on day off day on for the next week or two.

Then go a three day split chest tries, back bies, legs shoulders day on day off ..... for the next week or two

then into your suggested program, or something like 5*5

The first week or so could be a fright and hurt a lot if you go it to heavy, by the end of the first four to 5 weeks your body will be well adjusted and you should be hungry for more

 

[bmarley27]

fng: chur

Bro I put up another post in regards to a program I found that I will start tomorrow. Can you please read through and help me understand it please!

Thanks

[fng]

bmarley27,

if it's your first day in the gym tomorrow you probably don't want to be starting that sort of a program untill youve been doing it for at least four to six weeks.

when the say % they are generally refering it to either you max lift, or what you can just do 5/6 reps of.

Tomorrow if you went for a max squat, call it a new personal best, or your first personal best, 

you might not be able to walk properly for a couple of days if at all.

our bodys a very adaptive and it's how it builds muscle, but you have to walk before you run. In four to six weeks time you will know what the exercises are and how to do them, and have or be able to get pbs or 5/6reps figures for your % based programs

What gym are you joining, there maybe people from here that train there and can give you a hand.

but listen and do the starter programs the gym should give you and take any offers they have for one on one training to help you get it right. It will pay off in the long run

[bmarley27]

 

bmarley27,

if it's your first day in the gym tomorrow you probably don't want to be starting that sort of a program untill youve been doing it for at least four to six weeks.

when the say % they are generally refering it to either you max lift, or what you can just do 5/6 reps of.

Tomorrow if you went for a max squat, call it a new personal best, or your first personal best, 

you might not be able to walk properly for a couple of days if at all.

our bodys a very adaptive and it's how it builds muscle, but you have to walk before you run. In four to six weeks time you will know what the exercises are and how to do them, and have or be able to get pbs or 5/6reps figures for your % based programs

What gym are you joining, there maybe people from here that train there and can give you a hand.

but listen and do the starter programs the gym should give you and take any offers they have for one on one training to help you get it right. It will pay off in the long run

Thanks! I said I'll start it tomorrow but I'll give it a week in the gym to get back into the groove of things. I've done a lot of lifting for the past two years BUT just following other people's stuff and freestyling in the gym. I just don't understand the All Pro Intermediate program. I don't know what exercises to do for Workout 2 and it doesn't tell me the assitance exercises.... So if you can please help me with my questions that would help a ton bro! Thanks

[bmarley27]

fng: I'm refering to this program bro

 

First of all I'm happy I can be apart of this community Thank you all. Now I would like help in regards to this program. I want to start this tomorrow. I got it from bodybuilding.com

http://forum.bodybuilding.com/showthread.php?t=135025731

Intermediate 4
Athletic performance and mass and strength gain
Two work outs per week. The first work out is based on Bill Starr's infamous 636 NFL program.
The heart and soul of this program is 3 sets of 3 followed by 3 sets of 6. It starts with 3, 6 rep warm up sets, hence the name 636.
The weight does not change for 3 weeks. Week 4 is a deload week. This set up slowly grinds you into powder!
Three core lifts. Squat, bench press and rows.
Set 1 at 25% of your 5 rep max for 6 reps.
Set 2 at 50% of your 5 rep max for 6 reps.
Set 3 at 75% of your 5 rep max for 6 reps.
Sets 4-5-6 at 100% of your 5 rep max for 3 reps.
Sets 7-8-9 at 90% of your 5 rep max for 6 reps.
On week four do just the first 3 sets! That's your deload. DO IT!
Work out 2
Week one. 75%, 1x15
Week two 85%, 2x10
Week three 95%, 3x5
Week four, 105%, 1x5
All assistance work goes on work out two. Percentages are based on your current 10 rep max.
Week 1 75% 1x15
Week 2 85% 1x15
Week 3 95% 1x10
Week 4 105% 1x10

So what does an athlete do on Wednesday?
Stretch, cardio, mobility, speed!
If you're a recreational lifter you only need the first 2, stretching and cardio.
If you're an athlete there are scores of mobility drills to choose from. You will also need dynamic effort, speed. Speed x strength = power.
Power cleans and hang cleans set up on a 5 sets of 3 format working in 20% increments. Set one at 20%, set 2 at 40%, set 3 at 60%, set 4 at 80% set 5 at your top

weight. This is all about speed and power. So if your rep speed drops noticeably or your form degrades, terminate the set. Rep speed is more important than the

weight on the bar. You aren't training for the olympics! These will produce power and improve mobility. Also true dynamic effort work. That's done with squats,

bench press and dead lift by loading 50% of your 1 rep maximum on the bar and attaching chains to each side of the bar. When you add up all of the weight it should

be between 90% and 100% percent of your 1 rep max. Do at least 5 sets of 3 reps lifting the weight as fast as possible. When speed slows down noticeably or form breaks down, terminate the set.

http://www.naturalphysiques.com/18/o...max-calculator
Use the second estimate.

 

These are my questions

1) What are the exercises for 'Work Out 2'

2) What do I do besides the assistance work on 'Work Out 2'

3) What are assistance exercises, how many can I do and how many reps and sets'

4) How many Cardio workouts do you have during the week? I'm look at doing Workout 1 on Monday and Workout 2 on Thursday.

5) What type of look does this program give you? Trim ripped beach body? Dwayne Johnson 'Hercules' body?

Thank you so much all!

 

[fng]

ok don't go back to the link to avoid confusion.......

work out two is the same as work out one's exercises, he's suggesting just wednesday for cardio or a form there of.

we should get physdo to make these two threads one