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  • Posted On: 08-06-18, 2:01 am (EDT) #1

    What do you think about my program?

    August 6, 2018, 2:01 am

    Hi guys.This is my story, i am going to the gym for 1 year and 6  months. I tried every workout to max my strench. Low reps and more weight. I bought 2 programs from the internet. I was at 86kg then i cut until i get 70kg then bulk to 80 kg(a lot of fat). Now i want to cut because i don't feel good with myself. I started watching youtube videos and maked a program for me. I saw if i make low reps i do not feel my muscle. I need more reps. 

    Now i want, if you can, to tell me what do you think about my program? Should i change something?

    I have no muscle at all, i know. I know i will achive my goal because i will never stop, and i need a little help from you. Thanks in advance!

    Photos with me:  https://imgur.com/a/99hd5Rx  (07/03/2018) (m/d/y)

    Age: 21

    Height: 5'10

    Weight: 178lbs

    Bodyfat: IDK i think 25-30

    Goal: I want be strong,healthy and looking good

    Calories: 2000-2200 (Cutting)

    Macros:150-165 of protein 248g carbo 61g fat.

    This is my workout: http://docdro.id/Cy3pAx7 

  • Posted On: 08-07-18, 7:20 pm (EDT) #2

    What do you think about my program?

    August 7, 2018, 7:20 pm
    Posted by: CataM

    Hi guys.This is my story, i am going to the gym for 1 year and 6  months. I tried every workout to max my strench. Low reps and more weight. I bought 2 programs from the internet. I was at 86kg then i cut until i get 70kg then bulk to 80 kg(a lot of fat). Now i want to cut because i don't feel good with myself. I started watching youtube videos and maked a program for me. I saw if i make low reps i do not feel my muscle. I need more reps. 

    Now i want, if you can, to tell me what do you think about my program? Should i change something?

    I have no muscle at all, i know. I know i will achive my goal because i will never stop, and i need a little help from you. Thanks in advance!

    Photos with me:  https://imgur.com/a/99hd5Rx  (07/03/2018) (m/d/y)

    Age: 21

    Height: 5'10

    Weight: 178lbs

    Bodyfat: IDK i think 25-30

    Goal: I want be strong,healthy and looking good

    Calories: 2000-2200 (Cutting)

    Macros:150-165 of protein 248g carbo 61g fat.

    This is my workout: http://docdro.id/Cy3pAx7 

    @catam I don't think you're 25-30% bf from looking at your photo man. Maybe more like 20-25% max. Probably somewhere around the 20% mark.

     

    Your program doesn't look too bad. Why are you training your upper body twice, but only your legs once? Legs are a big muscle group man, and you only have 12 sets for your legs for the entire week in that one session. Is that enough?

     

    Your set-up for most of your workouts looks OK though. I would change your rest periods. You really only need 60-90 seconds rest between sets.. maybe 2 minutes max on your compound lifts. You're not strength training now, so there's no need to really rest 3 minutes between sets (in my opinion). I notice on your Upper Body workout, you have the Egyptian Lateral Raise and regular lateral raises.. basically the same thing. Just pick one of those movements and do more sets.

     

    How long have you been following this program? What kind of results have you seen? Have you looked at the PPL program on the site for comparisson?

  • Posted On: 08-09-18, 2:02 am (EDT) #3

    What do you think about my program?

    August 9, 2018, 2:02 am

    Hi @Scott_Herman

     

    This program is maked by me. I train my upper body twice because there i feel i need to improve. And with legs i think i have some big legs and i don't like to train them so much :). I will try to rest 1-2 min between sets. I folowed this program but with low reps for 6 months. And 1 week with more reps. With more reps i feel my muscles better in my opinion. I did not compare de PPL program with mine. Do you think i need to change my program and add more volume to the Legs ?

  • Posted On: 08-10-18, 12:11 am (EDT) #4

    What do you think about my program?

    August 10, 2018, 12:11 am
    Posted by: CataM

    Hi @Scott_Herman

     

    This program is maked by me. I train my upper body twice because there i feel i need to improve. And with legs i think i have some big legs and i don't like to train them so much :). I will try to rest 1-2 min between sets. I folowed this program but with low reps for 6 months. And 1 week with more reps. With more reps i feel my muscles better in my opinion. I did not compare de PPL program with mine. Do you think i need to change my program and add more volume to the Legs ?

    @catam Well.. if your legs are an overpowering bodypart, and you're not looking to make them bigger, then training them once might be OK for now if you need to balance things out with your upper body.

     

    So now you're going to try this program with more volume for a while and see what results you get there?

     

    I think it might be useful to change your macros a little bit. Aim for 1.2g - 1.5g protein per pound of lean body weight while cutting. And probably lower the carbs a bit to help with fat loss. Maybe try something like this...

     

    Protein: 220g (880 Calories)

    Carbs: 160g (640 Calories)

    Fat: 70g (630 Calories)

     

    Total Calories = 2150

     

    What do you think?

  • Posted On: 08-10-18, 10:53 am (EDT) #5

    What do you think about my program?

    August 10, 2018, 10:53 am

    Ok. I will try and i will come with update. What scheme for progress overload should i use ?

    Thanks!

  • Posted On: 08-15-18, 8:32 pm (EDT) #6

    What do you think about my program?

    August 15, 2018, 8:32 pm
    Posted by: CataM

    Ok. I will try and i will come with update. What scheme for progress overload should i use ?

    Thanks!

    @catam The best one would be to slowly add more weight to each of your movements overtime, while working with the same rep and set range. If you can't hit the same number of reps with heavier weight initially at least, then you can just do more sets so that overall, it's the same volume, but with heavier weight.

     

    Remember that it's OK to take short rests and/or lower the weight if you need to as well. If you're aiming for 10 reps but only get 7, then wait 10 seconds, then finish your set. Or, if you're aiming for 10 reps but can only get 4-5 reps with heavier weight, do those 4-5 reps and then lower the weight to finish your set.

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