Training regime designed by IFBB pro

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    Training regime designed by IFBB pro


    16 weeks out (4 weeks ago) my coach, who is an IFBB pro had me do the following:

    Mon: Back
    24-28 sets
    Abs
    8 sets

    Tues: Chest
    20 sets
    Calves
    8 sets

    Wed: Arms
    16 sets for biceps
    16 sets for triceps

    Thur: Shoulders
    20 sets for delts
    8 sets for traps

    Friday: Legs
    24-28 sets Quads/Hams combined

    Sat: Rest, sleep lots

    Sun: Rest, sleep lots

    No cardio other than 5 minute warmup
    Stretch after cardio for 10 minutes

    My coach says cardio is over rated. My anxiety is through the roof since Im not doing cardio but we'll throw it in soon. Note the high volume; over the last 10 years that I have trained I have tried every split imaginable; push/pull/legs, low volume, high volume, 1 bodypart per week, 2 bodyparts per week...the above has been getting me extremely sore. Considering the source I'm not going to question...just run the race.

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    Does he recommend any SPECIFIC exercises, I'm interested in this
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    Quote Originally Posted by alih92 View Post
    Does he recommend any SPECIFIC exercises, I'm interested in this
    Not really. 95% of the exercises are done with free weights. This training program was tailored to my physique. We all are made differently, and we may have different goals as well. The exercises change weekly. We just go hard and heavy, reps ranging from 6-15.
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    Quote Originally Posted by GrowthMan1 View Post
    Not really. 95% of the exercises are done with free weights. This training program was tailored to my physique. We all are made differently, and we may have different goals as well. The exercises change weekly. We just go hard and heavy, reps ranging from 6-15.
    Well then one question...when doing rows, can you give me some tips?
    For example, when doing seated cable rows, should I lock my lower back and keep it tight in one position or is it correct to lean forward when you bring the weight back and forth?
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    I have had great success with that same split. Though I have been thinking of changing my routine, just to try something different/
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    Good call. If youve spent money on a trainer, best to follow his advice!

    Aside from being sore, how are the results so far? A lot can be done in this 8 weeks weeks, so you can relax about the cardio, Bro.

    Just curious, are your trainer's initials P.H.?
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    Quote Originally Posted by alih92 View Post
    Well then one question...when doing rows, can you give me some tips?
    For example, when doing seated cable rows, should I lock my lower back and keep it tight in one position or is it correct to lean forward when you bring the weight back and forth?
    I'm no certified trainer so I would be talking out of my ass if I was to give tips on form. I can tell you that I roll slightly forward, just enought to let my shoulders roll all the way forward...stretching the lats. Then pull in to your sternum, squeezing the **** out of the lats and back. Keep the arms limp and use your back only. If you focus on keeping your shoulders down you will feel it more in the back. Keep in mind, stretch, squeeze, stretch, squeeze...stimulate the muscle.
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    Quote Originally Posted by Brenn View Post
    Good call. If youve spent money on a trainer, best to follow his advice!

    Aside from being sore, how are the results so far? A lot can be done in this 8 weeks weeks, so you can relax about the cardio, Bro.

    Just curious, are your trainer's initials P.H.?
    Fortunately for me this pro helps me out. I get one hour of his time per week to pose, weigh, pinch fat, etc. Granted pinching is inaccurate, however, it is a means to guage progress.

    No, different pro but I'm wondering who PH is?
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