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Forum » Hired A Personal Trainer Grew Man Boobs
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Thread: Hired A Personal Trainer Grew Man Boobs

post 1671384083 11-18-2022, 10:35 PM
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#1
  1. Freeman3737
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Hired A Personal Trainer Grew Man Boobs

Does my personal trainer not know what he's doing?

I hired him at the beginning of November. He put me on a 3 day split chest/tris, back/bis, legs and told me to eat 4 times a day and not count calories very strictly.

I have gone from a starting weight of 150 lb to 154 lb in 2 weeks. I have not gained much strength and it looks like I have gained more fat in my chest.

What do you guys think?

The last 2 pics are from when I was doing kinobody greek god program by myself.

Before:https://photos.app.goo.gl/tG49fXjNSnY5RQLp9
After 1 month:https://photos.app.goo.gl/eKVVzDnhLVr3MHZH7
Kinobody 1:https://photos.app.goo.gl/phgMJChBWxNn1vJS6
Kinobody 2:https://photos.app.goo.gl/zUFUGeAWf6bkBbQ76
post 1671384253 11-18-2022, 10:40 PM
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#2
  1. blissful88
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Fukking lol @ putting on 2lbs per week

Enjoy those adipose gains




This clown put you on the steronz eat-everything-you-see routine reserved for techcels

Also you have wider hips than my wife
*Tolerance is the lube that slides the dildo of dysfunction into the ass of civilized society*

*We didn't deserve snailsrus*

As always: not medical advice but medical opinion crew
post 1671384793 11-18-2022, 11:10 PM
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#3
  1. TheAdlerian
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Originally Posted By Freeman3737⏩
Does my personal trainer not know what he's doing?

I hired him at the beginning of November. He put me on a 3 day split chest/tris, back/bis, legs and told me to eat 4 times a day and not count calories very strictly.

I have gone from a starting weight of 150 lb to 154 lb in 2 weeks. I have not gained much strength and it looks like I have gained more fat in my chest.

What do you guys think?

The last 2 pics are from when I was doing kinobody greek god program by myself.

Before:https://photos.app.goo.gl/tG49fXjNSnY5RQLp9
After 1 month:https://photos.app.goo.gl/eKVVzDnhLVr3MHZH7
Kinobody 1:https://photos.app.goo.gl/phgMJChBWxNn1vJS6
Kinobody 2:https://photos.app.goo.gl/zUFUGeAWf6bkBbQ76
You have not made any gains and he does not know what he's talking about.

You are also being extremely lazy as you should be researching this yourself and not hiring someone to think for you.

Things you need to know.

When doing 10 reps, the 10th rep is all you can do out of 10.

So, if you are doing 10 reps just to do "10" you are doing it wrong.

You need to do German Volume training which is 10 reps x 10 sets.

Also, you do not need to eat much.

You have fat on you, which is stored calories. So, your fat will supplement meals that you miss.

You should eat one meal that is full of protein, with maybe a small protein snack during the day if you can't take it.

Do all of that and you will see changes you will like.
If you want to ask me a question:

Ask: TheAdlerian

http://forum.obnoxiousbrutes.com/showthread.php?t=150655983&p=1000366043#post1000366043

Read my science fiction novel:

http://www.amazon.com/Echelon-Adlerian-ebook/dp/B00RCFFTKC/ref=sr_1_1?ie=UTF8&qid=1419640250&sr=8-1&keywords=Echelon+the+adlerian
post 1671385773 11-18-2022, 11:50 PM
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#4
  1. Freeman3737
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Originally Posted By TheAdlerian⏩
You have not made any gains and he does not know what he's talking about.

You are also being extremely lazy as you should be researching this yourself and not hiring someone to think for you.

Things you need to know.

When doing 10 reps, the 10th rep is all you can do out of 10.

So, if you are doing 10 reps just to do "10" you are doing it wrong.

You need to do German Volume training which is 10 reps x 10 sets.

Also, you do not need to eat much.

You have fat on you, which is stored calories. So, your fat will supplement meals that you miss.

You should eat one meal that is full of protein, with maybe a small protein snack during the day if you can't take it.

Do all of that and you will see changes you will like.
I think I'm going to do this again and then do GVT after 6 weeks or so.

Workout A: Chest, Shoulders, Triceps

Incline Bench Press: 3 sets (RPT - 5, 6, 8)
Weighted Dips or Close Grip Bench: 3 sets (RPT - 6, 8, 10)
Lateral Raises: 3 sets x 8-12 reps
Rope Push Downs: 3 sets x 8-12

Workout B: Back, Biceps, Traps, Legs

Alternate 1

Squats: 3 sets (RPT - 5, 6, 8)
Calf Raises: 3 sets x 8-12
Weighted Chin Ups: 3 sets (RPT - 5, 6, 8)
Bent Over Flyes: 3 sets x 8-12 reps
Barbell Curls: 3 sets x 6-10 reps

Alternate 2

Deadlifts: (RPT - 5, 6, 8)
Weighted Pull Ups: 5 sets (RPT - 5, 6, 8, 8, 8)
Bent Over Flyes: 3 sets x 8-12 reps
Barbell Curls: 3 sets x 6-10

I can also alternate the chest workout with:

Incline Bench Press: 5 sets (RPT - 5, 6, 8, 8, 8)
Flat Bench Press: 3 sets (RPT - 6, 8, 10)
Lateral Raises: 3 sets 8-12 reps
Skull Crushers: 3 sets x 6-10 reps

I may do closer to 10 reps on the compound movements since I'm new.

What do you think?
post 1671385853 11-18-2022, 11:55 PM
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#5
  1. GooBaaa
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Originally Posted By Freeman3737⏩
I think I'm going to do this again and then do GVT after 6 weeks or so.

Workout A: Chest, Shoulders, Triceps

Incline Bench Press: 3 sets (RPT - 5, 6, 8)
Weighted Dips or Close Grip Bench: 3 sets (RPT - 6, 8, 10)
Lateral Raises: 3 sets x 8-12 reps
Rope Push Downs: 3 sets x 8-12

Workout B: Back, Biceps, Traps, Legs

Alternate 1

Squats: 3 sets (RPT - 5, 6, 8)
Calf Raises: 3 sets x 8-12
Weighted Chin Ups: 3 sets (RPT - 5, 6, 8)
Bent Over Flyes: 3 sets x 8-12 reps
Barbell Curls: 3 sets x 6-10 reps

Alternate 2

Deadlifts: (RPT - 5, 6, 8)
Weighted Pull Ups: 5 sets (RPT - 5, 6, 8, 8, 8)
Bent Over Flyes: 3 sets x 8-12 reps
Barbell Curls: 3 sets x 6-10

I can also alternate the chest workout with:

Incline Bench Press: 5 sets (RPT - 5, 6, 8, 8, 8)
Flat Bench Press: 3 sets (RPT - 6, 8, 10)
Lateral Raises: 3 sets 8-12 reps
Skull Crushers: 3 sets x 6-10 reps

I may do closer to 10 reps on the compound movements since I'm new.

What do you think?
Looks terrible tbh

Just do the 5 workout from the lifting section of this forum
post 1671388753 11-19-2022, 03:02 AM
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#6
  1. Freeman3737
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Originally Posted By GooBaaa⏩
Looks terrible tbh

Just do the 5 workout from the lifting section of this forum
Switching to Fierce 5:

Workout A
Squat 3x5
Bench 3x5
Pendlay Rows 3x8
Face Pulls 3x10
Calf raises 2x15/Tricep pressdowns 2x10 Superset

Workout B
Front Squat 3x5
Overhead Press 3x5
Romanian Deadlift 3x8
Lat Pulldowns 3x8 (any grip)
Ab work 2x15/Bicep curls 2x10 Superset (I don’t care what ab work you do)

Acceptable Substitutions
Face Pulls-Reverse Flies
Tricep pressdowns-overhead extensions, skull crushers…etc. (basically any tricep isolation exercise)
Lat Pulldowns-Any form of pull/chin up. You’ll need a dip belt to add weight. (You need a pull from above your head)
Overhead Press-Dumbell overhead press, landmine press.
Pendlay Rows-Any horizontal pull to the chest with a wide grip and elbows at 45 degrees. NOT BOR. See FAQ.
Bench-Decline bench, dips (leaning forward) You’ll need a dip belt to add weight
Front Squat/RDL-You have to swap both for a Deadlift and a leg curl. This isn’t an either or kind of substitution.
Front Squat-Paused back squats
post 1671389523 11-19-2022, 04:04 AM
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You should probably unalive him and get your money back GTA style.

Hypothetically speaking of course
Not in the AM
post 1671398883 11-19-2022, 09:35 AM
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#8
  1. TheAdlerian
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Originally Posted By Freeman3737⏩
I think I'm going to do this again and then do GVT after 6 weeks or so.

Workout A: Chest, Shoulders, Triceps

Incline Bench Press: 3 sets (RPT - 5, 6, 8)
Weighted Dips or Close Grip Bench: 3 sets (RPT - 6, 8, 10)
Lateral Raises: 3 sets x 8-12 reps
Rope Push Downs: 3 sets x 8-12

Workout B: Back, Biceps, Traps, Legs

Alternate 1

Squats: 3 sets (RPT - 5, 6, 8)
Calf Raises: 3 sets x 8-12
Weighted Chin Ups: 3 sets (RPT - 5, 6, 8)
Bent Over Flyes: 3 sets x 8-12 reps
Barbell Curls: 3 sets x 6-10 reps

Alternate 2

Deadlifts: (RPT - 5, 6, 8)
Weighted Pull Ups: 5 sets (RPT - 5, 6, 8, 8, 8)
Bent Over Flyes: 3 sets x 8-12 reps
Barbell Curls: 3 sets x 6-10

I can also alternate the chest workout with:

Incline Bench Press: 5 sets (RPT - 5, 6, 8, 8, 8)
Flat Bench Press: 3 sets (RPT - 6, 8, 10)
Lateral Raises: 3 sets 8-12 reps
Skull Crushers: 3 sets x 6-10 reps

I may do closer to 10 reps on the compound movements since I'm new.

What do you think?
What's important about lifting is exhausting the muscles you are working out so what I said in my last post is very important.

If you are doing 3 sets of 10 and aren't using the right weight you will not get development.

If the weight is too light, you will not be exhausting your muscles.

If the weight is too heavy, you will be jerking the weights around and not really lifting them with the muscles intended, so you will not be exhausting those muscles.

So, your workout looks like you will be getting about a 100 reps BUT the weight has to be in the right challenging range.

There's your 1 rep max weight, which is easy to figure out, but what is your 10 rep max rate?

Figure that out by experimenting.
If you want to ask me a question:

Ask: TheAdlerian

http://forum.obnoxiousbrutes.com/showthread.php?t=150655983&p=1000366043#post1000366043

Read my science fiction novel:

http://www.amazon.com/Echelon-Adlerian-ebook/dp/B00RCFFTKC/ref=sr_1_1?ie=UTF8&qid=1419640250&sr=8-1&keywords=Echelon+the+adlerian
post 1671399513 11-19-2022, 09:46 AM
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#9
  1. dannyg1217
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Go to a bro split and lift twice a day. You're body can't help but grow
Yellow fever crew
High test Manlet crew
EE master race

5'7" @ 175
PRs, B325 S405 D405
post 1671399583 11-19-2022, 09:47 AM
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#10
  1. GooBaaa
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Originally Posted By dannyg1217⏩
Go to a bro split and lift twice a day. You're body can't help but grow
An inexperienced lifter should not be going twice a day

Following a proper diet, getting enough rest and doing the fierce 5 is his best bet, it’s pretty straight forward and it’s free
post 1671399963 11-19-2022, 09:55 AM
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#11
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Originally Posted By GooBaaa⏩
An inexperienced lifter should not be going twice a day

Following a proper diet, getting enough rest and doing the fast 5 is his best bet, it’s pretty straight forward and it’s free
lol, true. I forgot what op looks like. No offense op, keep at it
Yellow fever crew
High test Manlet crew
EE master race

5'7" @ 175
PRs, B325 S405 D405
post 1671400243 11-19-2022, 09:59 AM
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#12
  1. steeler505
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Bro how does one even let themselves get to a physique like that
**Misc. Pureblood Crew**
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**Russia/anti-degen Crew**
**Her anus tint tells you everything you need to about her Crew**

Auto-negging posts with instagram/tiktok links and not embedding a single image
post 1671401373 11-19-2022, 10:17 AM
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#13
  1. kimm4
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Fierce 5 is a good place to start. I would suggest eating at maintenance calories and stay consistent with your training. Most personal trainers have no experience when it comes to nutrition/diet.

Good luck.
National Level Competitor (Female BB)
post 1671402213 11-19-2022, 10:34 AM
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#14
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Originally Posted By steeler505⏩
Bro how does one even let themselves get to a physique like that
It is the physique of someone who has never done any physical activity at all. No sports, no climbing trees as a kid, no play fighting, etc. This is what a life time of inactivity looks like. Those who are active in some way growing up (not even ever lifting), build a noticeably different look (shoulders widen, chest expands, traps form, bones thicken).

Good for you to decide to change now but to see differences will take time and consistency.
post 1671403173 11-19-2022, 10:51 AM
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Originally Posted By TheAdlerian⏩
What's important about lifting is exhausting the muscles you are working out so what I said in my last post is very important.

If you are doing 3 sets of 10 and aren't using the right weight you will not get development.

If the weight is too light, you will not be exhausting your muscles.

If the weight is too heavy, you will be jerking the weights around and not really lifting them with the muscles intended, so you will not be exhausting those muscles.

So, your workout looks like you will be getting about a 100 reps BUT the weight has to be in the right challenging range.

There's your 1 rep max weight, which is easy to figure out, but what is your 10 rep max rate?

Figure that out by experimenting.
Okay, but surely your 10 rep max is different from set 1 compared to set 10, due to muscle exhaustion? So how does it work with GVT, exactly? Do you drop the weight a touch as you get into the latter sets?

Lifting nub here btw so explain it to me like i’m a 6 year old.
post 1671403473 11-19-2022, 10:56 AM
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#16
  1. Channel83
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I would of thought just doing:

Weighted Pull Ups

Weighted Dips

3 or 4 times a week, with some push ups thrown in, (hell even ditching the weight on the pull ups/dips and just increasing reps over time) would be enough to see some noticeable gains in 2/3 months? I'd maybe ditch the other stuff until then? Dunno
post 1671404153 11-19-2022, 11:10 AM
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#17
  1. kimm4
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Originally Posted By TheAdlerian⏩
You have not made any gains and he does not know what he's talking about.

You are also being extremely lazy as you should be researching this yourself and not hiring someone to think for you.

Things you need to know.

When doing 10 reps, the 10th rep is all you can do out of 10.

So, if you are doing 10 reps just to do "10" you are doing it wrong.

You need to do German Volume training which is 10 reps x 10 sets.

Also, you do not need to eat much.

You have fat on you, which is stored calories. So, your fat will supplement meals that you miss.

You should eat one meal that is full of protein, with maybe a small protein snack during the day if you can't take it.

Do all of that and you will see changes you will like.
GVT is legit, but not the type of program I would ever recommend to a beginners/inexperienced lifters. They don't need that much volume to make decent progress.

Those type of programs (GVT, Gironda 8x8, DC, etc...) are better suited for your more advanced lifters.
National Level Competitor (Female BB)
post 1671404543 11-19-2022, 11:19 AM
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#18
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Just do gallon of milk a day and starting strength. You'll pack on 2 lbs of pure muscle a week
post 1671407023 11-19-2022, 12:02 PM
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#19
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Originally Posted By alltrapbrah⏩
Okay, but surely your 10 rep max is different from set 1 compared to set 10, due to muscle exhaustion? So how does it work with GVT, exactly? Do you drop the weight a touch as you get into the latter sets?

Lifting nub here btw so explain it to me like i’m a 6 year old.
Yes, but with GVT you can take up to three minute breaks to recover between sets.

Also, you want to read about GVT.

I started doing it around 2013. Back then I was doing very heavy lifts and was more like a powerlifter than a bodybuilder. So, I was doing a lot of "ego lifts" where I'm going for heavy one reps lifts, etc.

When I switched to GVT, I was benching 40 pound dumbbells, with great difficultly, when I could easily bench 350 or 400 for reps.

I was afraid I was going to drop the 40 lbs on my head.

So, the point is that I had to go low weight at first.

Now I do GVT with 80 or 100 lbs dumbbells depending on my workout cycle. So, I had to slowly work up to GVT but once I did my endurance and strength increased. Also, the high volume builds muscle whereas living heavy for less reps does not.

If you bench 20 to 30 lbs dumbbells for 10x10, you are going to feel it. When you stop feeling it, increase the weight.

Also, I disagree with the poster who said this is not for beginners.

Why not begin with what works?

Dump your ego and lift light for 100, and then increase and increase every time you get used to it.

If you aren't sore as f@ck but then start getting gains in a few months, I will be amazed.
If you want to ask me a question:

Ask: TheAdlerian

http://forum.obnoxiousbrutes.com/showthread.php?t=150655983&p=1000366043#post1000366043

Read my science fiction novel:

http://www.amazon.com/Echelon-Adlerian-ebook/dp/B00RCFFTKC/ref=sr_1_1?ie=UTF8&qid=1419640250&sr=8-1&keywords=Echelon+the+adlerian
post 1671416223 11-19-2022, 03:00 PM
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#20
  1. kimm4
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Originally Posted By TheAdlerian⏩
Yes, but with GVT you can take up to three minute breaks to recover between sets.

Also, you want to read about GVT.

I started doing it around 2013. Back then I was doing very heavy lifts and was more like a powerlifter than a bodybuilder. So, I was doing a lot of "ego lifts" where I'm going for heavy one reps lifts, etc.

When I switched to GVT, I was benching 40 pound dumbbells, with great difficultly, when I could easily bench 350 or 400 for reps.

I was afraid I was going to drop the 40 lbs on my head.

So, the point is that I had to go low weight at first.

Now I do GVT with 80 or 100 lbs dumbbells depending on my workout cycle. So, I had to slowly work up to GVT but once I did my endurance and strength increased. Also, the high volume builds muscle whereas living heavy for less reps does not.

If you bench 20 to 30 lbs dumbbells for 10x10, you are going to feel it. When you stop feeling it, increase the weight.

Also, I disagree with the poster who said this is not for beginners.

Why not begin with what works?

Dump your ego and lift light for 100, and then increase and increase every time you get used to it.

If you aren't sore as f@ck but then start getting gains in a few months, I will be amazed.
Read anything about GVT and it tells you it's not a program meant for beginners. Most people who are new to lifting and or inexperienced are still playing around trying to master their form/technique. They're not used to training high volume and there isn't a need to when just getting started. A program like GVT is quite excessive, and when new to lifting you can make good gains on a lower volume program. I know the strengthlog site has a nice layout of GVT program. Even they suggest if your new to start with something like the beginner barbell program or something similar.

Just my opinion.
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post 1671416443 11-19-2022, 03:03 PM
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Peak genetics
post 1671416533 11-19-2022, 03:06 PM
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Guy didn't lift a dumbbell until a month ago and people talking about GVT.

You look like chit because you've only been at it a month. Just eat normal, consistent with your hunger, and increase the weight as you get stronger. Do shoulder presses during your chest workout or leg day even.
Nocrew crew

SS final perma ban request
https://forum.obnoxiousbrutes.com/showthread.php?t=184614323
post 1671416613 11-19-2022, 03:07 PM
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#23
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Miring genetics
post 1671422863 11-19-2022, 05:07 PM
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Originally Posted By kimm4⏩
Read anything about GVT and it tells you it's not a program meant for beginners. Most people who are new to lifting and or inexperienced are still playing around trying to master their form/technique. They're not used to training high volume and there isn't a need to when just getting started. A program like GVT is quite excessive, and when new to lifting you can make good gains on a lower volume program. I know the strengthlog site has a nice layout of GVT program. Even they suggest if your new to start with something like the beginner barbell program or something similar.

Just my opinion.
I have been doing it for nine years, meanwhile, do you even lift?

I described how a beginner could do it very easily.

In addition, it's the type of workout people did pre steroids.

You do not have a valid point other than "people say" and that is not a point.
If you want to ask me a question:

Ask: TheAdlerian

http://forum.obnoxiousbrutes.com/showthread.php?t=150655983&p=1000366043#post1000366043

Read my science fiction novel:

http://www.amazon.com/Echelon-Adlerian-ebook/dp/B00RCFFTKC/ref=sr_1_1?ie=UTF8&qid=1419640250&sr=8-1&keywords=Echelon+the+adlerian
post 1671422933 11-19-2022, 05:08 PM
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#25
  1. TheAdlerian
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  1. TheAdlerian
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Originally Posted By BraddlesMcGee⏩
Guy didn't lift a dumbbell until a month ago and people talking about GVT.

You look like chit because you've only been at it a month. Just eat normal, consistent with your hunger, and increase the weight as you get stronger. Do shoulder presses during your chest workout or leg day even.
That's moronic and not a workout program.
If you want to ask me a question:

Ask: TheAdlerian

http://forum.obnoxiousbrutes.com/showthread.php?t=150655983&p=1000366043#post1000366043

Read my science fiction novel:

http://www.amazon.com/Echelon-Adlerian-ebook/dp/B00RCFFTKC/ref=sr_1_1?ie=UTF8&qid=1419640250&sr=8-1&keywords=Echelon+the+adlerian
post 1671423693 11-19-2022, 05:22 PM
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#26
  1. BraddlesMcGee
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  1. BraddlesMcGee
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Originally Posted By TheAdlerian⏩
That's moronic and not a workout program.
He's got a workout program.
Nocrew crew

SS final perma ban request
https://forum.obnoxiousbrutes.com/showthread.php?t=184614323
post 1671423993 11-19-2022, 05:29 PM
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#27
  1. kimm4
  1. kimm4
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Originally Posted By TheAdlerian⏩
I have been doing it for nine years, meanwhile, do you even lift?

I described how a beginner could do it very easily.

In addition, it's the type of workout people did pre steroids.

You do not have a valid point other than "people say" and that is not a point.
Do I even lift? Yes...



I've been lifting for over 38 yrs, competed in female bb for over a decade and coach. If I'm not mistaken you said you started it in 2013 after running powerlifting and bodybuilding routines correct? So it sounds like you had solid lifting experience under your belt before you started the program.

I'm not here to argue. I stated my opinion and I stand by it.
National Level Competitor (Female BB)
post 1671424913 11-19-2022, 05:47 PM
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#28
  1. byzantine75
  2. 柔靓家
  1. byzantine75
  2. 柔靓家
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You may want to take your name out of your pics Matthew.
Judo crew
Kyokushin crew
Pyrogen is gonna be my best man at my 5th wedding crew
post 1671424993 11-19-2022, 05:49 PM
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#29
  1. GooBaaa
  1. GooBaaa
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Originally Posted By kimm4⏩
Do I even lift? Yes...



I've been lifting for over 38 yrs, competed in female bb for over a decade and coach. If I'm not mistaken you said you started it in 2013 after running powerlifting and bodybuilding routines correct? So it sounds like you had solid lifting experience under your belt before you started the program.

I'm not here to argue. I stated my opinion and I stand by it.
Mogger
post 1671425033 11-19-2022, 05:51 PM
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#30
  1. byzantine75
  2. 柔靓家
  1. byzantine75
  2. 柔靓家
  3. Join Date: Dec 2014
  4. Location: Perth, Australia
  5. Posts: 6,953
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Originally Posted By kimm4⏩
Do I even lift? Yes...

Hnnng she got you beat Adlerian
Judo crew
Kyokushin crew
Pyrogen is gonna be my best man at my 5th wedding crew
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