I'm 15, my 21 year old co-worker is a personal trainer and gave me a workout plan.

J

Jpac

0
Hey, yeah so he gave me a plan... let me know if you cant read it.. Basically there are two phases, each lasting for a month. Also can someone tell me what the tempo means? (4-1-2, etc) But most importantly can you tell me if this will help me put on muscle. THanks
 
If you're new to lifting, any workout, no matter how bad, will put on muscle.

Personally, I don't like it. The leg extensions are bad due to the shear force it puts on the knee tendons.

And I'm biased against body-part splits to begin with. It seems apparent this PT needs to do more research.

Tempo: represents the eccentric, pause at the end of the eccentric and the concentric of the lift.

IOW, a count of four to lower, a one count pause at the bottom and a two second lift.

I've never seen anyone take more than 1 count to lifts nor a 5 count combined eccentric and pause.
 
just do a 3 day full body sticking with compounds such as bench press .. squat .. bent over row .. standing military press .. deadlift .. dips ..
and eat alot of food .. that will definitely put on the muscle
 
Cynic said:
If you're new to lifting, any workout, no matter how bad, will put on muscle.

Personally, I don't like it. The leg extensions are bad due to the shear force it puts on the knee tendons.

And I'm biased against body-part splits to begin with. It seems apparent this PT needs to do more research.

Tempo: represents the eccentric, pause at the end of the eccentric and the concentric of the lift.

IOW, a count of four to lower, a one count pause at the bottom and a two second lift.

I've never seen anyone take more than 1 count to lifts nor a 5 count combined eccentric and pause.
Click to expand...

I agree. I think this guy is making you overtrain a bit on some muscles.

If you want the best results fast, do Pull/Push workout. It gives your muscles the most amoutn of time to rebuild and repair.

His diet plan is okay though. Fish is very good. High in protein, and low in fat. And I do love fish. yayy

And yes you need LOTS of carbs if u wanna workout. Try to do 30 minutes of stretches on your off days, it gives AWESOME results.
 
i like the first 3 days, i dont agree with arms day..... diet looks good, should be eating low fat / high protein stuff, curious , what is ur body type? are trying to gain weight ? loose weight?
 
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