Strength Training - Advice please

What?! That's insanity. You will not get bulky doing SS 3x/week. I've been doing SL 5x5 for a few weeks and am considering a 4 day program, because I want to build muscle faster. (There are programs that properly rotate muscle groups, etc. to allow for recovery time.) You should show her the pics of heavy lifting chicks on MFP...

Never mind. I wouldn't waste my time on a gym that doesn't know women can't easily get bulky lifting weights.

Edited because I realized this was the GYM MANAGER who said this.

gym manager at my work gym

Almost had a heart attack, then I see it's a work gym so I'm guessing the manager isn't qualified to give out expert advice therefore gives BAAAAD advice. Do your own research, this person has no idea what they're talking about.

SS or SL5x5 and show that work gym manager

If your gym manager says that lifting heavy weights will make you bulk then she is very unqualified.
It is a myth and a lot of women believe that lifting weights will make them become body builders, its absolutely false!

Men and women have different hormones as you know and it is testosterone that makes you bulk, which is why men do. Women only have a low amount of natural testosterone so working out on heavy weights will not make you bulk. In fact I would highly recommend lifting the heaviest you can and do 4 sets of 8-10 reps (9 to 10 reps should be a struggle) and do that, do lots of leg and back work as they are the largest muscle groups in your body. Squats are a girls best friend is a common phrase in the fitness world so would highly recommend them to lose fat and tone your legs, *kitten* and core. Lunges, step ups etc using weights are a must. Back work grab some dumbbells and do dumbbell rows, then pulley and lat pull downs using gym equipment and again using the same heavy weight theory.

Myself I have lost over 100lbs and gone from 45% body fat to 19% and looking to get to 12/13% by September. With this new addiction to health and fitness I am now soon to train to become a Personal Trainer. My journey started September 2012 and I was a hefty 325lbs and now currently 225lbs. I had to go through so much research during this journey to find what worked best for me and now I am starting to finally understand my body. The above information is to try and nudge you in the right direction to do a little research and trial and error tactics. I have three large women right now doing a food plan and fitness program like I mentioned above and they are dropping fat at a great steady and healthy rate.

As I can't show you myself I would recommend Google and search for squatting/lunges/step up techniques so you don't do it wrong and hurt yourself

Hope this helps

Thanks, that's really helpful

Obviously *I* am aware lifting won't make me bulk, I was just amazed to hear it from someone who is supposed to know what they're talking about!

Shame you're not in my bit of the Country, Jadeh

It's a myth that just won't die. I found out a few weeks ago that even my husband believes it. He told me I should be doing more reps because I'm a woman. Yeah, I've been doing 5 reps for 2 years. Hasn't made me bulky yet.

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If you love the SL 5x5 like you say, then I would recommend going around the corner to other gym if it better equipped.

With fitness, number one rule is find something that works & you enjoy and do your thing.

lol yeah its just funny that some professionals don't actually know the facts and believe the myth.

Good luck anyway and give me a shout if you need any advice.

gym manager at my work gym

Almost had a heart attack, then I see it's a work gym so I'm guessing the manager isn't qualified to give out expert advice therefore gives BAAAAD advice. Do your own research, this person has no idea what they're talking about.

SS or SL5x5 and show that work gym manager

Agreed. If the gym at work is free, do the program you want and ignore the manager.

ETA: You might want to join a different gym anyways since I just saw the list of equipment in the gym. I would recommend against the smith machine because I've seen a lot of people who've been injured by it. However, a lot of the exercises can be modified for dumbbells. You could at least get a start in your current gym and then assess your money/gym situation a little later when you've topped out what you can do at your current gym.

What?! That's insanity. You will not get bulky doing SS 3x/week. I've been doing SL 5x5 for a few weeks and am considering a 4 day program, because I want to build muscle faster. (There are programs that properly rotate muscle groups, etc. to allow for recovery time.) You should show her the pics of heavy lifting chicks on MFP...

I don't want OP's thread to get derailed, but I feel I need to address this.

Don't change. Not yet. You want as good a strength base as you can get before trying to build muscle (hypertrophy). More strength = more ability to lift heavier weights during a hypertrophy routine. These heavier weights during hypertrophy will be best for building muscle.



OP: you already seem to know that the gym manager has no clue what she's doing or talking about.

Yep, I considered that, also, which is why I haven't switched, yet. I'm still pretty weak. ha!

You won't get bulky unless you take steroids

This

My husband has this same theory. He asked me last night if I was wanting to get big like a body builder because I am doing the SL program. I just let it go because the last time we had this conversation it turned out bad. He swears I will get huge and I just roll my eyes. Tried to show him pics of Christmas Abbott and some others that lift heavy but that didn't matter. He "knows" I will look like the body builder women if I continue.

And yes, I want to be a bad *kitten*...that's why I decided to start lifting heavy. :happy:

Does her routine sound worth it and should I stick with it?

IMHO it sounds OK, if you only want to lose weight. However, you are talking about getting stronger so if that is truly your goal then her routine is not really going to get you there.

I did email her the SL5x5 programme and specifically asked if she could work out a similar programme using what we have downstairs!

Perhaps you can just work it out yourself and with the help of this community? Feel free to PM me with a summary of what the gym has if you want my advice.

You also mentioned another gym, so if you think you have outgrown the work gym that is OK too. I know most work fitness centers are very machine and cardio oriented with perhaps a few dumbbells (rarely a barbell).

Good luck!

Ultimately you can make progress with just about any program that you are doing (including what she has laid out for you) providing you are consistent and progressing regularly. Although that doesn't necessarily mean it's the BEST program for your goals. Where the conflict comes in is that it's hard to work with someone who has views that don't align with your own (and that are wrong :laugh: )

As others have mentioned, if you like your gym, do a modified SL there and ask to work with another trainer. BTW....is the manager even a trainer? Does she even lift?? :laugh: :drinker: