Training Advice

SpecialSundae

I know machine weights basically suck but I'm doing two days a week of a personal trainer formulated progressive strength programme (3 sets of each 6-10 reps of leg press, 8-12 reps chest press, building up to 8 pull ups and 6-10 reps shoulder press and moving on once I'm managing two sets at top reps). My gym at work doesn't yet have a decent free weight set-up. I'm working on that but it won't change overnight.

Saturday is my weights at home day and, whilst I don't yet have a squat rack and barbell, I've got a pair of dumbbells and 40kg of cast iron weights (and more coming all the time). So far I've been mostly doing circuits for my Saturday morning workout but wondered if I'd see more benefit from something else.

I'm planning to start SL 5x5 once I'm properly set up at home to do so (we're clearing out our smaller spare room and it'll be a combined music and weights room with a piano, a squat rack, my weights and a bench).

Do you have any suggestions on what I can do with the weights I have at the moment (I'm building up my weight stack very quickly but getting the squat rack and Olympic bar will be at least a month or two away)? Or is there no point if I'm only doing free weights once a week and machines twice?

Sorry that's such a ramble. The more I write, the stupider I feel.

Sarauk2sf

Will respond more fully a bit later...but don't feel stupid with your questions - they are not and a lot of this stuff is unfamiliar - that is all. Questions are to be expected.

Will_Thrust_For_Candy

I'm just going to throw my 2 cents in....but you could start SL with your dumbbells. There is definitely only so far you can go with the dumbbells and I'm not sure if it's an option, but it was the first thing I thought of

Sarauk2sf

^^I was going to suggest this. You can adapt the program:

http://www.myfitnesspal.com/topics/show/902569-barbell-routines-when-you-only-have-dumbbells

SpecialSundae

Thank you for the advice and the link, that's really helpful. Admittedly, I'm slightly terrified of pistol squats but I'm going to give them a go!

Is it worth doing that once a week alongside sticking with the trainer programme or should I drop the trainer programme in favour of SL 3x a week?

More stupid questions alert: When working with dumbbells instead of barbells do you note the exercise as what you have in the two hands combined or in each hand (other than when doing things with just one dumbbell individually or in isolation)?

SideSteel

Thank you for the advice and the link, that's really helpful. Admittedly, I'm slightly terrified of pistol squats but I'm going to give them a go!

Is it worth doing that once a week alongside sticking with the trainer programme or should I drop the trainer programme in favour of SL 3x a week?

More stupid questions alert: When working with dumbbells instead of barbells do you note the exercise as what you have in the two hands combined or in each hand (other than when doing things with just one dumbbell individually or in isolation)?

If you are going to do SL I'd follow it as closely as you can in terms of the program. So in this case I'd do it 3/week even if that means dropping some of your other exercise out of necessity.

Re: DBs -- total weight is what matters but in terms of notation/tracking you can do either. Most people doing any DB work will just note the individual DB poundage whether it's an isolation move or not. For example when I do overhead press with DBs as an accessory I just note single DB poundage. I hope I'm understanding your question properly.

spade117

More stupid questions alert: When working with dumbbells instead of barbells do you note the exercise as what you have in the two hands combined or in each hand (other than when doing things with just one dumbbell individually or in isolation)?

Whichever way you choose, stick with it so there is no confusion. I use what is on each dumbbell.

When I make my notes, I either add BB od DB as a qualifier.