Q&A Thread for June
Replies
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daaaaaanielle wrote: »Now if you DO want to train 4-5 days/week the solution in my opinion would be to modify the programming to accommodate that.
I have a question about adapting the routine.
I saw my trainer again today because she said she'd come up with something better for me. The gist of it is that she wants me to do the following:- Warm-up on the rower for 5 minutes
- 3 supersets of 15 reps of dumbell chest press on a bench with 2 x 5kg weights, and 15 reps of the seated cable row at 18kg
- 3 supersets of 10 deadlifts at 20kg and 10 clean & heave presses at 12.5kg
- 3 supersets of 15 kettlebell swings at 8kg and 10 (each leg) kettlebell lunges at 2 x 4kg
- 3 supersets of 10 kettlebell double swings at 2 x 4kg and 10 kettlebell double squats at 2 x 4kg
- Cool down on the cross-trainer
Now, I know that you said you won't build a routine for me and that's not what I want.
Instead, I feel like this isn't really enjoyable - I don't like kettlebells at all. I also feel like there's too many reps per set. When I saw my trainer I specifically said that I want to increase my general strength and my core, but it seems she somewhat ignored that. Attempted to bring it up with her but she didn't really take it on board. I reckon I probably won't be seeing her again.
It's not that I don't think this routine as it is won't work, but I've read here and there stuff about how many reps to do for strength, hypertrophy, etc. and I really want to go for strength mainly (with an element of hypertrophy - though I appreciate that this won't really happen to any real extent until I'm eating at a surplus) and I think that 15 reps per set is possibly too much?
I want to take out the kettlebells completely and add back squats, bicep curls and more core-orientated moves (these I'm still currently researching but I have some ideas) instead. I also think it might be better for me to up the weights and lower the reps on the chest presses, cable row, deadlifts and clean & presses.
Would you say that that is a good idea?
This is one of those things where we're not talking in absolutes. Can you get stronger on the above routine? Yeah you could, if you had a specific progression model attached to that program (I don't see how it's being progressed -- did she outline that for you?) and you're able to increase load or total volume over time then you will also get stronger.
But I don't think that's optimal if the goal is strength development first.
Why isn't she having you barbell squat?
Did she outline how to progress?
Overall, that's certainly not how I'd program if someone had the goal of strength development.
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daaaaaanielle wrote: »Now if you DO want to train 4-5 days/week the solution in my opinion would be to modify the programming to accommodate that.
I have a question about adapting the routine.
I saw my trainer again today because she said she'd come up with something better for me. The gist of it is that she wants me to do the following:- Warm-up on the rower for 5 minutes
- 3 supersets of 15 reps of dumbell chest press on a bench with 2 x 5kg weights, and 15 reps of the seated cable row at 18kg
- 3 supersets of 10 deadlifts at 20kg and 10 clean & heave presses at 12.5kg
- 3 supersets of 15 kettlebell swings at 8kg and 10 (each leg) kettlebell lunges at 2 x 4kg
- 3 supersets of 10 kettlebell double swings at 2 x 4kg and 10 kettlebell double squats at 2 x 4kg
- Cool down on the cross-trainer
Now, I know that you said you won't build a routine for me and that's not what I want.
Instead, I feel like this isn't really enjoyable - I don't like kettlebells at all. I also feel like there's too many reps per set. When I saw my trainer I specifically said that I want to increase my general strength and my core, but it seems she somewhat ignored that. Attempted to bring it up with her but she didn't really take it on board. I reckon I probably won't be seeing her again.
It's not that I don't think this routine as it is won't work, but I've read here and there stuff about how many reps to do for strength, hypertrophy, etc. and I really want to go for strength mainly (with an element of hypertrophy - though I appreciate that this won't really happen to any real extent until I'm eating at a surplus) and I think that 15 reps per set is possibly too much?
I want to take out the kettlebells completely and add back squats, bicep curls and more core-orientated moves (these I'm still currently researching but I have some ideas) instead. I also think it might be better for me to up the weights and lower the reps on the chest presses, cable row, deadlifts and clean & presses.
Would you say that that is a good idea?
This is one of those things where we're not talking in absolutes. Can you get stronger on the above routine? Yeah you could, if you had a specific progression model attached to that program (I don't see how it's being progressed -- did she outline that for you?) and you're able to increase load or total volume over time then you will also get stronger.
But I don't think that's optimal if the goal is strength development first.
Why isn't she having you barbell squat?
Did she outline how to progress?
Overall, that's certainly not how I'd program if someone had the goal of strength development.
I asked about progression and all she really said was to add more weight but ideally come back and see her and she would tweak it. Which I think is personal trainer speak for "you will have to pay me more money to get this updated to progress properly".
The lack of squats is a bit of a mystery too - that was one exercise I specifically told her I enjoyed doing. When I asked, she said they were "not really necessary" for what I wanted to achieve.
Her credentials, specialties stated on her website, etc all implied that she focused primarily on strength workouts for women but this doesn't really resemble most strength workouts that I've seen suggested for women.
I think I'm probably going to drop her. I primarily wanted her to check my form with the lifts and she's confirmed that there are no issues with them (I did video myself too and compared it with videos portraying good form so I am happy that I've got the form down).0 -
daaaaaanielle wrote: »daaaaaanielle wrote: »Now if you DO want to train 4-5 days/week the solution in my opinion would be to modify the programming to accommodate that.
I have a question about adapting the routine.
I saw my trainer again today because she said she'd come up with something better for me. The gist of it is that she wants me to do the following:- Warm-up on the rower for 5 minutes
- 3 supersets of 15 reps of dumbell chest press on a bench with 2 x 5kg weights, and 15 reps of the seated cable row at 18kg
- 3 supersets of 10 deadlifts at 20kg and 10 clean & heave presses at 12.5kg
- 3 supersets of 15 kettlebell swings at 8kg and 10 (each leg) kettlebell lunges at 2 x 4kg
- 3 supersets of 10 kettlebell double swings at 2 x 4kg and 10 kettlebell double squats at 2 x 4kg
- Cool down on the cross-trainer
Now, I know that you said you won't build a routine for me and that's not what I want.
Instead, I feel like this isn't really enjoyable - I don't like kettlebells at all. I also feel like there's too many reps per set. When I saw my trainer I specifically said that I want to increase my general strength and my core, but it seems she somewhat ignored that. Attempted to bring it up with her but she didn't really take it on board. I reckon I probably won't be seeing her again.
It's not that I don't think this routine as it is won't work, but I've read here and there stuff about how many reps to do for strength, hypertrophy, etc. and I really want to go for strength mainly (with an element of hypertrophy - though I appreciate that this won't really happen to any real extent until I'm eating at a surplus) and I think that 15 reps per set is possibly too much?
I want to take out the kettlebells completely and add back squats, bicep curls and more core-orientated moves (these I'm still currently researching but I have some ideas) instead. I also think it might be better for me to up the weights and lower the reps on the chest presses, cable row, deadlifts and clean & presses.
Would you say that that is a good idea?
This is one of those things where we're not talking in absolutes. Can you get stronger on the above routine? Yeah you could, if you had a specific progression model attached to that program (I don't see how it's being progressed -- did she outline that for you?) and you're able to increase load or total volume over time then you will also get stronger.
But I don't think that's optimal if the goal is strength development first.
Why isn't she having you barbell squat?
Did she outline how to progress?
Overall, that's certainly not how I'd program if someone had the goal of strength development.
I asked about progression and all she really said was to add more weight but ideally come back and see her and she would tweak it. Which I think is personal trainer speak for "you will have to pay me more money to get this updated to progress properly".
The lack of squats is a bit of a mystery too - that was one exercise I specifically told her I enjoyed doing. When I asked, she said they were "not really necessary" for what I wanted to achieve.
Her credentials, specialties stated on her website, etc all implied that she focused primarily on strength workouts for women but this doesn't really resemble most strength workouts that I've seen suggested for women.
I think I'm probably going to drop her. I primarily wanted her to check my form with the lifts and she's confirmed that there are no issues with them (I did video myself too and compared it with videos portraying good form so I am happy that I've got the form down).
Hard to say for sure, but that does seem silly that you don't have a progression included with the program. It certainly could be a sales tactic but I can't say that with a 100% certainty.
I have had clients where I intentionally do not progress of them but I make it clear to them that they need a few weeks of practice at a given weight for technical reasons.
Feel free to post or send me the videos if you'd like another opinion on your technique.0 -
daaaaaanielle wrote: »daaaaaanielle wrote: »Now if you DO want to train 4-5 days/week the solution in my opinion would be to modify the programming to accommodate that.
I have a question about adapting the routine.
I saw my trainer again today because she said she'd come up with something better for me. The gist of it is that she wants me to do the following:- Warm-up on the rower for 5 minutes
- 3 supersets of 15 reps of dumbell chest press on a bench with 2 x 5kg weights, and 15 reps of the seated cable row at 18kg
- 3 supersets of 10 deadlifts at 20kg and 10 clean & heave presses at 12.5kg
- 3 supersets of 15 kettlebell swings at 8kg and 10 (each leg) kettlebell lunges at 2 x 4kg
- 3 supersets of 10 kettlebell double swings at 2 x 4kg and 10 kettlebell double squats at 2 x 4kg
- Cool down on the cross-trainer
Now, I know that you said you won't build a routine for me and that's not what I want.
Instead, I feel like this isn't really enjoyable - I don't like kettlebells at all. I also feel like there's too many reps per set. When I saw my trainer I specifically said that I want to increase my general strength and my core, but it seems she somewhat ignored that. Attempted to bring it up with her but she didn't really take it on board. I reckon I probably won't be seeing her again.
It's not that I don't think this routine as it is won't work, but I've read here and there stuff about how many reps to do for strength, hypertrophy, etc. and I really want to go for strength mainly (with an element of hypertrophy - though I appreciate that this won't really happen to any real extent until I'm eating at a surplus) and I think that 15 reps per set is possibly too much?
I want to take out the kettlebells completely and add back squats, bicep curls and more core-orientated moves (these I'm still currently researching but I have some ideas) instead. I also think it might be better for me to up the weights and lower the reps on the chest presses, cable row, deadlifts and clean & presses.
Would you say that that is a good idea?
This is one of those things where we're not talking in absolutes. Can you get stronger on the above routine? Yeah you could, if you had a specific progression model attached to that program (I don't see how it's being progressed -- did she outline that for you?) and you're able to increase load or total volume over time then you will also get stronger.
But I don't think that's optimal if the goal is strength development first.
Why isn't she having you barbell squat?
Did she outline how to progress?
Overall, that's certainly not how I'd program if someone had the goal of strength development.
I asked about progression and all she really said was to add more weight but ideally come back and see her and she would tweak it. Which I think is personal trainer speak for "you will have to pay me more money to get this updated to progress properly".
The lack of squats is a bit of a mystery too - that was one exercise I specifically told her I enjoyed doing. When I asked, she said they were "not really necessary" for what I wanted to achieve.
Her credentials, specialties stated on her website, etc all implied that she focused primarily on strength workouts for women but this doesn't really resemble most strength workouts that I've seen suggested for women.
I think I'm probably going to drop her. I primarily wanted her to check my form with the lifts and she's confirmed that there are no issues with them (I did video myself too and compared it with videos portraying good form so I am happy that I've got the form down).
Hard to say for sure, but that does seem silly that you don't have a progression included with the program. It certainly could be a sales tactic but I can't say that with a 100% certainty.
I have had clients where I intentionally do not progress of them but I make it clear to them that they need a few weeks of practice at a given weight for technical reasons.
Feel free to post or send me the videos if you'd like another opinion on your technique.
If I still have the videos on my phone, I'll perhaps post them.
So in summary, would the tweaks I was considering be reasonable enough? Less reps, higher weight, adding in squats, bicep curls and core-focused exercises?0 -
daaaaaanielle wrote: »daaaaaanielle wrote: »daaaaaanielle wrote: »Now if you DO want to train 4-5 days/week the solution in my opinion would be to modify the programming to accommodate that.
I have a question about adapting the routine.
I saw my trainer again today because she said she'd come up with something better for me. The gist of it is that she wants me to do the following:- Warm-up on the rower for 5 minutes
- 3 supersets of 15 reps of dumbell chest press on a bench with 2 x 5kg weights, and 15 reps of the seated cable row at 18kg
- 3 supersets of 10 deadlifts at 20kg and 10 clean & heave presses at 12.5kg
- 3 supersets of 15 kettlebell swings at 8kg and 10 (each leg) kettlebell lunges at 2 x 4kg
- 3 supersets of 10 kettlebell double swings at 2 x 4kg and 10 kettlebell double squats at 2 x 4kg
- Cool down on the cross-trainer
Now, I know that you said you won't build a routine for me and that's not what I want.
Instead, I feel like this isn't really enjoyable - I don't like kettlebells at all. I also feel like there's too many reps per set. When I saw my trainer I specifically said that I want to increase my general strength and my core, but it seems she somewhat ignored that. Attempted to bring it up with her but she didn't really take it on board. I reckon I probably won't be seeing her again.
It's not that I don't think this routine as it is won't work, but I've read here and there stuff about how many reps to do for strength, hypertrophy, etc. and I really want to go for strength mainly (with an element of hypertrophy - though I appreciate that this won't really happen to any real extent until I'm eating at a surplus) and I think that 15 reps per set is possibly too much?
I want to take out the kettlebells completely and add back squats, bicep curls and more core-orientated moves (these I'm still currently researching but I have some ideas) instead. I also think it might be better for me to up the weights and lower the reps on the chest presses, cable row, deadlifts and clean & presses.
Would you say that that is a good idea?
This is one of those things where we're not talking in absolutes. Can you get stronger on the above routine? Yeah you could, if you had a specific progression model attached to that program (I don't see how it's being progressed -- did she outline that for you?) and you're able to increase load or total volume over time then you will also get stronger.
But I don't think that's optimal if the goal is strength development first.
Why isn't she having you barbell squat?
Did she outline how to progress?
Overall, that's certainly not how I'd program if someone had the goal of strength development.
I asked about progression and all she really said was to add more weight but ideally come back and see her and she would tweak it. Which I think is personal trainer speak for "you will have to pay me more money to get this updated to progress properly".
The lack of squats is a bit of a mystery too - that was one exercise I specifically told her I enjoyed doing. When I asked, she said they were "not really necessary" for what I wanted to achieve.
Her credentials, specialties stated on her website, etc all implied that she focused primarily on strength workouts for women but this doesn't really resemble most strength workouts that I've seen suggested for women.
I think I'm probably going to drop her. I primarily wanted her to check my form with the lifts and she's confirmed that there are no issues with them (I did video myself too and compared it with videos portraying good form so I am happy that I've got the form down).
Hard to say for sure, but that does seem silly that you don't have a progression included with the program. It certainly could be a sales tactic but I can't say that with a 100% certainty.
I have had clients where I intentionally do not progress of them but I make it clear to them that they need a few weeks of practice at a given weight for technical reasons.
Feel free to post or send me the videos if you'd like another opinion on your technique.
If I still have the videos on my phone, I'll perhaps post them.
So in summary, would the tweaks I was considering be reasonable enough? Less reps, higher weight, adding in squats, bicep curls and core-focused exercises?
It would likely be an improvement.0 -
I've been working primarily towards greater strength for months now, made good progress especially on my bench press numbers, but with my recent shoulder pains I'm debating swapping to more of a muscle-building program for a couple months with lighter weights, give my shoulders a break. It's not my anterior (front) delts which are painful, but my lateral (side) delts, which is the only thing giving me pause in my proposed plan.0
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I've been working primarily towards greater strength for months now, made good progress especially on my bench press numbers, but with my recent shoulder pains I'm debating swapping to more of a muscle-building program for a couple months with lighter weights, give my shoulders a break. It's not my anterior (front) delts which are painful, but my lateral (side) delts, which is the only thing giving me pause in my proposed plan.
Does bench hurt your shoulder?
Have you tried decline bench to compare how the shoulder feels?0 -
I've been working primarily towards greater strength for months now, made good progress especially on my bench press numbers, but with my recent shoulder pains I'm debating swapping to more of a muscle-building program for a couple months with lighter weights, give my shoulders a break. It's not my anterior (front) delts which are painful, but my lateral (side) delts, which is the only thing giving me pause in my proposed plan.
Does bench hurt your shoulder?
Have you tried decline bench to compare how the shoulder feels?0 -
Thanks for the suggestions. I will try to pm you a video this week...assing side and back angles? Now thinking about what you said about arm/hand position and I think I should experiment with that a bit. Front squats result in less back pain than back squats...more deltoid pain tho so it's a bit of a pick your poison kind of situation. It's tension in my right rhomboids or lower trap and it's all knotted between the medial border of my scapula and my spinous processes. I guess I was still hoping you'd recommend massage
thank you for being so generous with your time and knowledge. Much appreciated. 0 -
Thanks for the suggestions. I will try to pm you a video this week...assing side and back angles? Now thinking about what you said about arm/hand position and I think I should experiment with that a bit. Front squats result in less back pain than back squats...more deltoid pain tho so it's a bit of a pick your poison kind of situation. It's tension in my right rhomboids or lower trap and it's all knotted between the medial border of my scapula and my spinous processes. I guess I was still hoping you'd recommend massage thank you for being so generous with your time and knowledge. Much appreciated.
You know I really think you need a massage. *ahem*
Regarding form vids, one from the back and one from the side.0 -
I have a question I have been primaly running for the last few years mainly to loose weight and stress reliver. I have re-started the Strong Lifts program totally novice when it comes to weight training. I am enjoying it but sometimes it does not feel like a work out when I am done. The weights are getting heavier when I am on my last rep pushing hard to finish it. Should I encourporate some assistance excersises? I still am running just not as often or as far do the soreness of my legs. I can tell allready some muscle definiton is taking place so can my wife (big benefit there) so I am progressing. I am not stalling on my increase in weights yet.
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Weight training 1hr in the am and elliptical 1 hr in the pm. Yay or nay?? Will the cardio impact muscle growth and recovery??0
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Weight training 1hr in the am and elliptical 1 hr in the pm. Yay or nay?? Will the cardio impact muscle growth and recovery??
Might add how intense do you do it - because that matters.
And are you in a diet, or at maintenance, or surplus - matters too.
And if in diet, how much of a deficit on average - matters too.
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Surplus, just using it to increase steps on weight training days really and wondering if I just shouldn't. I go for more resistance/ incline/ intensity on other days.0
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Low on weight training days, like level 1 up to 3. Much much higher on non weight training days.0
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I have a question I have been primaly running for the last few years mainly to loose weight and stress reliver. I have re-started the Strong Lifts program totally novice when it comes to weight training. I am enjoying it but sometimes it does not feel like a work out when I am done. The weights are getting heavier when I am on my last rep pushing hard to finish it. Should I encourporate some assistance excersises? I still am running just not as often or as far do the soreness of my legs. I can tell allready some muscle definiton is taking place so can my wife (big benefit there) so I am progressing. I am not stalling on my increase in weights yet.
How long ago did you start SL?0 -
Low on weight training days, like level 1 up to 3. Much much higher on non weight training days.
I would keep the intensity low to moderate on all days unless you have a specific endurance goal. Higher intensity/duration cardio can interfere with muscle growth, especially if you are at a deficit - not as much as some people make out, and it will not stop muscle growth (unless extreme), but it can slow it down. It really depends on priorities.0 -
Since a sedentary lifestyle is a factor in determining your TDEE, would low blood pressure also factor into the equation?0
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I have a question I have been primaly running for the last few years mainly to loose weight and stress reliver. I have re-started the Strong Lifts program totally novice when it comes to weight training. I am enjoying it but sometimes it does not feel like a work out when I am done. The weights are getting heavier when I am on my last rep pushing hard to finish it. Should I encourporate some assistance excersises? I still am running just not as often or as far do the soreness of my legs. I can tell allready some muscle definiton is taking place so can my wife (big benefit there) so I am progressing. I am not stalling on my increase in weights yet.
How long ago did you start SL?[/quote
A month into it. Thanks for any advice offered.0 -
Since a sedentary lifestyle is a factor in determining your TDEE, would low blood pressure also factor into the equation?
One is about calories burned in average amount of activities that is estimated a sedentary person does.
The other would be a medical issue perhaps, but would not effect calorie burn estimates, beyond what it prevented you from doing perhaps.0 -
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I have a question I have been primaly running for the last few years mainly to loose weight and stress reliver. I have re-started the Strong Lifts program totally novice when it comes to weight training. I am enjoying it but sometimes it does not feel like a work out when I am done. The weights are getting heavier when I am on my last rep pushing hard to finish it. Should I encourporate some assistance excersises? I still am running just not as often or as far do the soreness of my legs. I can tell allready some muscle definiton is taking place so can my wife (big benefit there) so I am progressing. I am not stalling on my increase in weights yet.
How long ago did you start SL?
A month into it. Thanks for any advice offered.
It will become heavier and therefore harder and have you feeling like you worked out soon.
I would settle into the routine and after a few months, see how you feel and how much time it is taking before thinking about adding assists. Often time is the issue - I know that if I do 3 big compounds, it takes me a few hours to get through the session. I tend to do my assists in the evening (I do not run a 5x5 but do compound based full body workouts).0 -
Since a sedentary lifestyle is a factor in determining your TDEE, would low blood pressure also factor into the equation?
I think I see the issue here.
Sedentary as a lifestyle is not a factor in determining your TDEE, and neither would low blood pressure.
Sedentary is an activity level that includes a certain amount of movement in it, and as such is a multiplier used with your BMR to estimate a TDEE.
The popular Mifflin TDEE table from the 1919 study uses 1.2 as that BMR multiplier.
MFP with more recent research uses 1.25 x BMR.
Other sites use values around there.
Those with activity trackers seem to find about 10,000 steps daily reaches that same calorie burn as Sedentary activity level on MFP would cause.
Now, if low blood pressure means you are Dr ordered to not be that physical, and you would say get 5000 steps average - then indeed, your TDEE is likely lower than Sedentary would have estimated.
But that would be the same as having a broken leg say.
It would not factor in to the equation in either case - but it sure would change the reality of what occurs.0 -
Edit to correct above - Harris TDEE table. Mifflin was the later BMR that was update to the Harris BMR, but same table is used.0
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I have a question I have been primaly running for the last few years mainly to loose weight and stress reliver. I have re-started the Strong Lifts program totally novice when it comes to weight training. I am enjoying it but sometimes it does not feel like a work out when I am done. The weights are getting heavier when I am on my last rep pushing hard to finish it. Should I encourporate some assistance excersises? I still am running just not as often or as far do the soreness of my legs. I can tell allready some muscle definiton is taking place so can my wife (big benefit there) so I am progressing. I am not stalling on my increase in weights yet.
How long ago did you start SL?
A month into it. Thanks for any advice offered.
It will become heavier and therefore harder and have you feeling like you worked out soon.
I would settle into the routine and after a few months, see how you feel and how much time it is taking before thinking about adding assists. Often time is the issue - I know that if I do 3 big compounds, it takes me a few hours to get through the session. I tend to do my assists in the evening (I do not run a 5x5 but do compound based full body workouts).
Thank you for the advice Ill give it more time, also I have noticed what I thought was heavy really is not, as I am adding more weights and seeing what I can really do. I am capable of doing more than my mind tells me I can.0
This discussion has been closed.