Gym routine help

_KitKat_

I posted this in general, then thought it may be better served in here...

The trainer at my gym has suggested I do 20 min high intensity elliptical ...then weight training...then circuit , and finally 20 more min on the treadmill. That was for 3 days a week. I have since changed my schedule and am going 6 days per week (either Sat. or Sun off). I am most interested in lifting heavy, and trying to figure out a good schedule for myself. I have been reading about cardio before weights, and most say its a no-no. The trainer said it is to get my heart-rate up before lifting. Would love other input because most of what he says doesn't match what I am finding when I read.
My idea was M,W,F heavy lifting full body with a 20 min cardio (really hate straight cardio, so if I can drop this, I would love it), T,TH,S 20 min. intervals on the elliptical then a 30 min. circuit with lighter weights (not girly 10lbs. but about 1/3-1/2 my normal lifting).
If this sounds reasonable, please let me know. Would really love input from some of the lovely ladies with great results from lifting heavy, or some nice built guys. Please feel free to adjust my thoughts however you think is right, just please explain the reasoning to me so I have a greater understanding.
I love the gym, I love strength training, hate cardio (bored and kills my legs). 6 days a week is doable for life for me...like I said I really enjoy working out. I do not want to injure myself, and would love some great before/after pics like some of the fab looking lady lifters. Oh-yeah, I budget 1 1/2 -2 hrs ( I prefer a longer workout) gym time per evening and really hate the idea of splits (have enough to keep track of as a mom) but if needed, I will do what it takes.
Edited by kpost323 On November 05, 2

If I am totally off track please feel free to kick me in the *kitten* and point me in the right direction

SideSteel

I thought I replied to this in the other thread you posted, but if not:

I'd like to know why your trainer wants you to elevate your heart rate before lifting.
I'd like to know very specifically what your goals are for both training and for body composition.

_KitKat_

I did not see your reply, sorry if you did...the post got lost in many others.

Have ZERO clue why he recommended to increase HR, He also seems to be anti-women lifting, I have asked many time for pointers and he points me at the cardio or resistance machines. I did meet an awesome woman at my gym that said I can work with her and she will help, she lifts heavy and looks phenomenal. My goals are Healthy weight, which I am now realizing may be heavier than I originally posted as goal (original goal 120-125lbs, built how I want may put me more 130-140lb). I am also looking to be in the best physical condition of my life. Strong, great curves not jiggles. Think Sarah she is my ultimate goal lol. Plus I want to look fantastic naked ;-)

I have upped my gym time to 5-6 days per week, and wanting 3 days of lifting, the other 2/3 cardio, I really hate the cardio machines though and am hoping I can do circuit training on my non-lifting days in place of that damn Elliptical/Treadmill/ARC machine

Sarauk2sf

:flowerforyou: and tagging

_KitKat_

Ok so update....Asked my trainer again yesterday evening for help on how to lift. I was very specific that I wanted to learn bench press, dead lifting, squats and whatever else I may need to learn. I had just worked my legs on heavy weight on the resistance machines. He finally agreed said no problem, we get over there and he put me through 4 sets in quick succession of leg lifts 25 reps per set of 70lbs (did 190lbs on the leg lift machine earlier 8reps/3sets) body squats with 5 lb dumbbells :grumble: (curling between squats) 25 reps per set, 50 standing calf extensions :sad: and 10 reverse crunches then repeat. I did a total of 4 sets. It did kick my butt especially after already 45 minutes of legs exercises and I am feeling it today in my thighs.

I did like the workout, just not understanding why I am only handed two 5 pound dumbbells and why he refuses to show me what I asked. On the curl machine I curl 50lbs 10 reps/3sets and never have an issue, I do understand the machine is easier but 5lbs is just too easy. Also why would he have me do 25 rep sets?

Well my new friend will be there tonight, need to get in there to work my arms since they missed out yesterday.

edited: spelling:embarassed:

Also Sarah...Love the new pics.:flowerforyou:

SideSteel

Ok so update....Asked my trainer again yesterday evening for help on how to lift. I was very specific that I wanted to learn bench press, dead lifting, squats and whatever else I may need to learn. I had just worked my legs on heavy weight on the resistance machines. He finally agreed said no problem, we get over there and he put me through 4 sets in quick succession of leg lifts 25 reps per set of 70lbs (did 190lbs on the leg lift machine earlier 8reps/3sets) body squats with 5 lb dumbbells :grumble: (curling between squats) 25 reps per set, 50 standing calf extensions :sad: and 10 reverse crunches then repeat. I did a total of 4 sets. It did kick my butt especially after already 45 minutes of legs exercises and I am feeling it today in my thighs.

I did like the workout, just not understanding why I am only handed two 5 pound dumbbells and why he refuses to show me what I asked. On the curl machine I curl 50lbs 10 reps/3sets and never have an issue, I do understand the machine is easier but 5lbs is just too easy. Also why would he have me do 25 rep sets?

Well my new friend will be there tonight, need to get in there to work my arms since they missed out yesterday.

edited: spelling:embarassed:

Also Sarah...Love the new pics.:flowerforyou:

Did you ask him why?

I think you need to be more assertive if not.

Example:

"I'd like to learn how to do barbell squats"

When he hands you the 5lb dumbbells, I would ask him why he's not showing you barbell squats.
I would also ask him why he's having you do curls in between your squats.

_KitKat_

Thank you, I guess I do need to be more assertive, it just feels like I am asking a stupid question when he must know all...I told him I wanted to start the 5*5 program and he looked at me like I was crazy. Hopefully my new girlfriend at the gym can help.

SideSteel

It's quite possible that you just need to ditch the trainer.

The only alternative I can think of is to tell him very clearly, or ask him:

"I would like to learn how to squat with a barbell on my back. Not in the smith machine, not with dumbbells, with a barbell, freeweight.... Can you teach me?"

And let him answer yes or no.

It seems straightforward to me. If he says no, ask for a reason. If he says "Yes, but you need to learn X and Y first" then find out why.

So for example if you had terrible mobility and for some reason you weren't in a condition under which he felt safe putting a barbell on your back and having you squat properly, then maybe there's some merit to that. I'm not suggesting this is the case but I'm offering a hypothetical situation where "not yet" could be appropriate.

And he could just not be capable of teaching it to you. That's another possibility.

GiddyupTim

Certainly sounds to me like he is not listening . . . or he is just stuck in his old, chauvinistic ways. I'd give him one more chance, and tell him: 'I'm paying. This is what I want.' Or, lose him and use your new friend.
(Sorry to butt in, when you are getting such good advice and information already. Couldn't help myself.)

MrGonzo05

Fire your trainer.

Sarauk2sf

You probably do not want to know what I would say to the trainer.

I agree with SS and others. Be very clear, explain what you want. If he does not meet your needs then you should find another trainer.

Some are very resistant to doing anything other than 'conditioning work'. I could be cynical and assume it is because they do not know how to do them properly themselves...

_KitKat_

Thank you all, I do not think I will be asking him much more at all. He lost over 230lbs and is now fit but he goes against everything I have read. High rep low weights is not what I am wanting to do.

Also my quads are killing me from my double leg work out 2 days ago, anything I can do. I look so goofy trying to walk or sit.

Will_Thrust_For_Candy

Part of being an effective trainer is designing programs specific to each clients individual goals. Unfortunately when that doesn't happen, trainers often lose their clients....for good reason. Be more assertive, as others have mentioned, and if he can't do what you are PAYING him for then talk to the management at your gym to see if you can switch trainers or get a refund. If there aren't other trainers, ask your new friend to train you

Sarauk2sf

Locking so we can track active threads. Please PM either myself or SideSteel, and include a link to this thread, if you wish to ask further questions and we will unlock.