Newbiw needs help with training program

[Kalel21j7]

Hi People,

My name is John and I am 22 yrs old. I live in England, UK. I am not new to weight training but I am new to this site. I am probably an intermediary in the weight training area. I have been training on and off for a few years and haven’t really got the kind of gains I would like possibly because I never am in a training program long enough to feel the gains. However my ambition to be stronger has changed since I now play Football (what in America is known as “soccer”) weekly for a local club at the university and I will start training martial arts soon as well.

Anyway here is my problem. About a few months ago a friend of mine, who does 100 metre sprints, convinced me to join the gym with him and support each other. Sounded like a good idea at the time so I signed up. It costs an arm and a leg but at the time I had lots of money from my previous job so I had a decent amount of reserved cash I could use until I went to University. So we signed up and my buddy got the trainer at the gym to set up a program for us. I am not sure what kind of program this is so I researched it and the closest thing I could find to it was “Periodization”. I have uploaded a link that you can go to and download to show you how the program. The file was too big to put here so I uploaded it else where. Hopefully you can tell me what kind of program this is.



Here is the link:
http://www.uploading.com/files/JK4ZI...lan_v.jpg.html


The program was good but I noticed that when I play football on some days I felt stronger and on other days I felt weak. I think when my friend told the trainer about the kind of sport he did the trainer thought this would suit him best. He didn’t tell the guy about what I did. This program may be good for a runner like my friend who can use periodization through the autumn, winter, spring months then when summer hits he can compete.

Ok so about a week ago I moved to university. I live by myself and for the first time I am paying rent without the help of my parents. I also have a job. I have also applied to play for the university football club and need to prove myself before I can become a regular player. I tried to join at the local gym but the cost is just way too HIGH. I mean it’s hard enough to pay rent let alone pay that kind of money to a gym. Also I would never be able work, study and go to the gym. Too time consuming.

Now I do have equipment that I borrowed off one of my friends. He gave to me because he didn’t want it anymore. Here is the equipment:

1) Bench for bench press with the barbell
2) A set of dumb bells with all the weights
3) Chin up Bar
4) Push up handles

Ok the problem is as you can see I have limited equipment and I have having problems coming up with enough exercises for each muscle. I mean good athletes or advanced weight trainings do like 3-4 exercises per muscle group.

Can you people help me with this please?

And also should I carry on using this program from my friend or do I change it up a little for when the season starts? I feel I need a program that is consistent

Thanx

[TALO]

With that you can do the main exercises;Bench press, deadlift, squat,and shoulder presses, also raises, shrugs, and Pullups,

You didn't say how much weight came with the set.

Also make sure your diet is in check. I know living alone and paying rent is hard, so the last thing you want to do is spend a lot of money on food. But it is the most important thing!

[Kalel21j7]

Originally Posted by TALO

With that you can do the main exercises;Bench press, deadlift, squat,and shoulder presses, also raises, shrugs, and Pullups,

You didn't say how much weight came with the set.

Also make sure your diet is in check. I know living alone and paying rent is hard, so the last thing you want to do is spend a lot of money on food. But it is the most important thing!

hey man,
thanks for the reply. I didn't think I was going to get one LOL.

Ok so in terms of how much weight I have. It is

i)four 5kg discs
ii)four 2.5kg discs
iii)six 1.25kg discs
iv)and six 0.5 discs

Now I can imagine to some of you that is very little weight but I will have to make due with this till I can afford to get more weight. The many working at the previous gym promised me that I can have some of the old discs when his new equipment arrives. That is sex 10kg discs.

[Johan]

you dont necessarily need to have so many excercises per body part. It will help out greatly once you get more weight to start one of the good programs in the bulletins at the top

[Kalel21j7]

hey johan,

I agree. i spoke to the manager of my old gym and he says he will be able to give me eight 10 kg's and maybe more. Thats more than enough weight for me to lift. I am still pretty skinny and a weakling :(

[HSfootball16]

im not sure you'll have the weights nessesary to do lifts like squat and deadlift even after you get that 80kg (176 pounds) but then i again i dont know how weak you really are. lol. id suggest trying out rippetoes starting strength program. its worked wonders for me and many others on this forum. you can find it pretty easily under the journals section, theres atleast 5 guys using it on here and probably 10 more that have done it before, so we can answer any questions you have about it, espesially eric. that guy's amazing.

[Eric3237]

Thanks for the kind words, HS. It's appreciated.

[HSfootball16]

no problem eric, i almost feel as though i should pay you for all the help youve given me... almost. lol