Phase 2 and 3 of NASM's OPT model - Critique my workout

darreneatschicken

Hello NASM certified trainers,

Currently I am on phase 2 and 3 of NASM's OPT model (strength/endurance and hypertrophy). This is the workout my trainer made me:

Strength/endurance day - 90 seconds rest in-between sets

Squat - 3 sets of 12-20 reps
Flat DB press - 3 sets of 12-20 reps
Seated row - 3 sets of 12-20 reps
DB shoulder press - 3 sets of 12-20 reps

Hypertrophy day - rest as much as you need in-between sets

Squat - 3 sets of 10 reps
Lat pulldown - 3 sets of 12 reps
DB shoulder press - 3 sets of 12 reps
Seated row - 3 sets of 10 reps
Standing bicep curl - 3 sets of 10 reps
Lying skullcrusher - 3 sets of 10 reps

Core

Glute bridge w. weight - 2 sets of 20 reps
Lying leg raises w. weight - 2 sets of 8 reps
Lying oblique twist w. weight - 3 sets of 8 reps
Plank - 3 sets

So a normal week will look something like this:

Monday: hypertrophy
Tuesday:
Wednesday: strength/endurance
Thursday:
Friday: hypertrophy
Saturday:
Sunday: strength/endurance

with core, cardio, and my flexibility (foam rolling) routine added in whenever I want (as long as I do each of them 2x a week).

jessef593

Well right off the bat. You will not build any significant strength doing 20 reps with a 90 second rest. Strength training is generally 1-5 reps with up to 5 minutes of rest between sets.

For your hypertrophy 12 reps works but that is when you'd want to have shorter rest periods of around 90 seconds in order to put stress onto the muscles stimulating repair and hypertrophy.

You have quite a bit of emphasis on both your biceps and back but hardly any on your major or minor pecs. One day with 3 sets is barely anything when it comes to stimulating growth, I understand you're a beginner which is probably why they started you off with full body workouts. Except you're missing lower back, forearms, hamstrings, calves, and traps. Not too mention your legs and back are massive muscles requiring stimulus from multiple angles.

Eg. My back workout.

Pull-ups 4x8-12
Unilateral pulldowns close grip 3x14,10,6
Barbell rows 4x6-10
V-bar rows 3x8-12
With that I'm able to hit my back from several angles with varying weights and rep schemes for a total workout.

Also what has your trainer recommended nutrition wise. Have they given you an idea on how much you should be eating in order to grow?

DavPul

How can strength and endurance be the same thing?

R u certain you didn't get hypertrophy mixed up with strength or endurance? Because the rep and rest schemes seen backwards.

Out of curiosity, how are you weighting leg raises and oblique twists?

EvgeniZyntx

The idea behind phase 2 is a that strength endurance is intended as a hybrid form of training that supposedly promotes increased stabilisation, endurance, hypertrophy and strength. As outlined in the OPT model, it is training that is based on the use of superset techniques in which a more stable exercise (such as bench press) is immediately followed with stabilisation exercise with similar biomechanics motions (such as a stability ball push up).

For every set of exercises or body part worked, there are two exercises or sets to perform.

The ranges are 5-10, 8-12 not 12-20.

It's considered a 4 week period, not an overall for hypertrophy. The focus isn't building strength but strength will increase during this endurance and extension of mobility/stability work. The idea is to prep for hypertrophy and true strength work in the Maximal Strength phase.

Your trainer isn't following an OPT model closely.

EDIT: Not that one needs to - I like parts of the NASM model but also find it both over-complicated and too generalist. (and other issues, but that's not the subject here.)

Whatever model you find should be a) aligned with your OWN goals b) adjustable along the way to identify and correct errors that creep in. c) build on foundational work - here the NASM model works well.

darreneatschicken

EvgeniZyntx wrote: »

The idea behind phase 2 is a that strength endurance is intended as a hybrid form of training that supposedly promotes increased stabilisation, endurance, hypertrophy and strength. As outlined in the OPT model, it is training that is based on the use of superset techniques in which a more stable exercise (such as bench press) is immediately followed with stabilisation exercise with similar biomechanics motions (such as a stability ball push up).

For every set of exercises or body part worked, there are two exercises or sets to perform.

The ranges are 5-10, 8-12 not 12-20.

It's considered a 4 week period, not an overall for hypertrophy. The focus isn't building strength but strength will increase during this endurance and extension of mobility/stability work. The idea is to prep for hypertrophy and true strength work in the Maximal Strength phase.

Your trainer isn't following an OPT model closely.

EDIT: Not that one needs to - I like parts of the NASM model but also find it both over-complicated and too generalist. (and other issues, but that's not the subject here.)

Whatever model you find should be a) aligned with your OWN goals b) adjustable along the way to identify and correct errors that creep in. c) build on foundational work - here the NASM model works well.

How should I change my workout then? I'm on my 4th week now anyways (stayed in phase 1 for 6 weeks).

darreneatschicken

And also, I'm no longer working with my trainer, so I have no idea what I should do after phase 2 + 3.