Bret’s Contreras Guides???

JanetReyna
JanetReyna Posts: 291 Member
edited 1:57PM in Goal: Gaining Weight and Body Building
Is this the only way to notice results, my strength training routine is typically like this: ( Monday: Legs/ Tuesday: Back and biceps/ Hump day: Legs. Thursday: Shoulders and triceps/ Friday: Legs. I just follow the normal set. 4 sets of 10 and look for workouts online. Like am I doing everything wrong?

Replies

  • sardelsa
    sardelsa Posts: 9,812 Member
    Is that a program?

    Are you progressing? Are you seeing results?

    You don't have to do anything. If you are happy with what you are doing then keep doing it. We can make recommendations but ultimately it is up to you what you want to do.
  • JanetReyna
    JanetReyna Posts: 291 Member
    sardelsa wrote: »
    Is that a program?

    Are you progressing? Are you seeing results?

    You don't have to do anything. If you are happy with what you are doing then keep doing it. We can make recommendations but ultimately it is up to you what you want to do.

    Have you ever tried it out like that? I know mostly everyone that’s the way the train. I don’t see results maybe because I never got to actually count my calories and be in a deficit. But, I’m also not super consistent. This is just so exhausting for me I just wanna get a better body both from my upper and lower body but seeing all this comments about Bret’s guide makes me doubt myself in going to the gym because I feel I’m not doing anything.
  • sardelsa
    sardelsa Posts: 9,812 Member
    JanetReyna wrote: »
    sardelsa wrote: »
    Is that a program?

    Are you progressing? Are you seeing results?

    You don't have to do anything. If you are happy with what you are doing then keep doing it. We can make recommendations but ultimately it is up to you what you want to do.

    Have you ever tried it out like that? I know mostly everyone that’s the way the train. I don’t see results maybe because I never got to actually count my calories and be in a deficit. But, I’m also not super consistent. This is just so exhausting for me I just wanna get a better body both from my upper and lower body but seeing all this comments about Bret’s guide makes me doubt myself in going to the gym because I feel I’m not doing anything.

    No I don't really train upper lower like that. I like training lower body 3-4x per week. You don't have to train like anyone there are so many programs out there in that link from your other thread. You can even keep following what you are doing now, if you enjoy it and you are consistent you will get something out of it.

    Start with a deficit. That is the main driver for weight loss.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    There are a gazillion different training programs out there to accommodate various training needs and goals. These established programs are popular and well established because when followed, they provide results. Typically just doing your own thing will be less efficient in regards to results and most people who make up there own thing end up with imbalances because they're programming is imbalanced.
  • JanetReyna
    JanetReyna Posts: 291 Member
    It’s just hard stepping out of your comfort zone but yup, I’m never consistent, I usually do my own thing, I mean. I do enjoy lifting that way because I workout each muscle everyday and let them rest. But since I want to be thicccc and lose body fat it’s hard to see what to follow. You all are amazing thanks for being patient with a fat girl having hard goals :/ I truly appreciate it
  • nirina1991
    nirina1991 Posts: 3 Member
    To gain glutes, you need to work all the different “heads” and fibers .So doing different groupes of exercises would help. Laterals : aductors, pushing back ( kickbacks), hip extensions ( hip thrusts).
  • nirina1991
    nirina1991 Posts: 3 Member
    dm0taatlncpa.jpeg
    These were my glutes 6 months ago before gaining 6 lbs ( bulking).
  • nirina1991
    nirina1991 Posts: 3 Member
    edited February 2019
    xhf0fp7wz8d1.jpeg

    1st pic is from 3 years ago.
  • EmbeeKay
    EmbeeKay Posts: 249 Member
    It sounds like a good split to me. But you said you’re exhausted? Find a schedule that is maintainable for YOU so that you can be consistent. I follow the program in Bret Contreras’s book Strong Curves, which has you working full body 3-4 times per week. After struggling for so many months to get that fourth day in, I’ve finally acknowledged that it’s just too much, it burns me out. I’m now doing three days and seeing better results. I do two or three days of cardio on the off days, which I love. Be consistent and trust the process. The results you want could take years. Don’t expect instant, dramatic results, and don’t give up. : )
  • sardelsa
    sardelsa Posts: 9,812 Member
    EmbeeKay wrote: »
    It sounds like a good split to me. But you said you’re exhausted? Find a schedule that is maintainable for YOU so that you can be consistent. I follow the program in Bret Contreras’s book Strong Curves, which has you working full body 3-4 times per week. After struggling for so many months to get that fourth day in, I’ve finally acknowledged that it’s just too much, it burns me out. I’m now doing three days and seeing better results. I do two or three days of cardio on the off days, which I love. Be consistent and trust the process. The results you want could take years. Don’t expect instant, dramatic results, and don’t give up. : )

    I remember in his Facebook group he had a while back he actually suggested the 4th day can be a more high rep glute day rather than a repetition of another day. I remember it really fit in well and wasn't too fatiguing, since I agree 4 full body days was a bit much !
  • Redordeadhead
    Redordeadhead Posts: 1,188 Member
    You have asked about this several times already and got loads of great advice. Have you actually tried any of it? Or are you just continuing to do what you did before and hoping for different results?
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited February 2019
    sardelsa wrote: »
    EmbeeKay wrote: »
    It sounds like a good split to me. But you said you’re exhausted? Find a schedule that is maintainable for YOU so that you can be consistent. I follow the program in Bret Contreras’s book Strong Curves, which has you working full body 3-4 times per week. After struggling for so many months to get that fourth day in, I’ve finally acknowledged that it’s just too much, it burns me out. I’m now doing three days and seeing better results. I do two or three days of cardio on the off days, which I love. Be consistent and trust the process. The results you want could take years. Don’t expect instant, dramatic results, and don’t give up. : )

    I remember in his Facebook group he had a while back he actually suggested the 4th day can be a more high rep glute day rather than a repetition of another day. I remember it really fit in well and wasn't too fatiguing, since I agree 4 full body days was a bit much !

    Typically repeating any day on a program is less optimal than throwing extra stimulas with either a close varient or a differrent rep scheme that works within a program without changing the volume drastically or effecting recovery. So basically adding volume with lower intensity that still might feel the same as higher intensity because of partial recovery.
    JanetReyna wrote: »
    Is this the only way to notice results, my strength training routine is typically like this: ( Monday: Legs/ Tuesday: Back and biceps/ Hump day: Legs. Thursday: Shoulders and triceps/ Friday: Legs. I just follow the normal set. 4 sets of 10 and look for workouts online. Like am I doing everything wrong?

    There are alot of ways to skin a cat. If you are new to lifting you typically will see results with most programming.

    That being said there is not a program that works for everybody. It doesn't exist. People simply respond to training differently.

    Strong curves is decent program from a novel prospective. It's been my experience that I can produce much more optimal results from people that follow better programming though. Like most cookie cutter type programs, it lacks long term results comparatively. Which isn't bad if you plan on changing to more advanced programming eventually.
  • JanetReyna
    JanetReyna Posts: 291 Member
    EmbeeKay wrote: »
    It sounds like a good split to me. But you said you’re exhausted? Find a schedule that is maintainable for YOU so that you can be consistent. I follow the program in Bret Contreras’s book Strong Curves, which has you working full body 3-4 times per week. After struggling for so many months to get that fourth day in, I’ve finally acknowledged that it’s just too much, it burns me out. I’m now doing three days and seeing better results. I do two or three days of cardio on the off days, which I love. Be consistent and trust the process. The results you want could take years. Don’t expect instant, dramatic results, and don’t give up. : )

    No, I actually enjoy that split because since my gym is small I work comfortable splitting 2 muscles each day, but there are many people here with more knowledge in strength training and some say it is better to follow a lifting program, I honestly thought working full body every day can be wrong since you need to let your muscles repair and recover? IDK lol, I'm just waiting to get paid so I can purchase the book and see how to goes.
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