PT Programme almost all arm weights?

I mean, it's not the worst thing I've ever seen but it's extremely basic and not something people would need to pay a professional to get. Most likely it's a cookie cutter program that the gym has "trainers" hand to people that get that one free session with a trainer when they sign up for a new membership. The trainer may or may not be qualified to give you much more, especially if you only have one session with them.

Anyhoo. It's your session and it's your workout. I couldn't give two damns if the guy is offended if you question his workout. If he can't easily answer questions supporting why he feels this program is right for you (spoiler alert: it isn't) then he's not a professional at all. Honestly, just go do stronglifts.

Anyhoo part 2. Don't waste time daydreaming about these massive man moosels you gonna get. Ain't happening. People that put on muscle or get really lean and cut fight for every quarter inch of gains/leanness. It don't just happen because they did a few too many sets of dips. Go workout and spend no more time thinking of what you **don't** want to be.

Sam_I_Am77 wrote: »

webuiltthisnicky wrote: »

Hi guys thanks for replying. Yeah a lot of my worries came out of the feeling that it was very 'basic', like it was downloaded off the Internet and no real thought had gone into what I'd told him. I paid £20 for an hour with him, which I can afford, but obviously he wanted me to hire him to train me each workout, and I just don't have £60 a week on top of my membership fees. I'm worried if I ask someone else at the gym to help me with a program, they'll do the same thing: try to get me to hire them on the regular and assign me something really basic if I don't.

And yeah, I got that mixed up lol, it's 3 sets of 15.

My main goal is to shift fat and lose inches. I used to go to bodycombat, but the times that the classes happen just don't work for me.

Am I stuck doing these workouts unless I have money to pay someone to work with me constantly? I'm really concerned I might be wasting my time.

Yeah, that's not likely a plan I would use for anybody. Two good organizations, not saying the only, for trainers are NASM and NSCA. See if your gym has trainer profiles and look for one of those two certification qualifications. Trainers typically get the CSCS from NSCA, but I don't recall what other certs they have. From NASM something like a CES or PES are ideal, though some get their normal certified personal trainer from them instead.

the cert could come from jesus christ on the cross but it won't matter one whit if passing out this cookie cutter program is the policy of that gym. honestly, you're hard pressed for someone to provide a custom program after one session. you just met. they don't know enough about you, your goals, your limitations, your abilities, or anything else to write a program of significance.

DavPul wrote: »

Sam_I_Am77 wrote: »

webuiltthisnicky wrote: »

Hi guys thanks for replying. Yeah a lot of my worries came out of the feeling that it was very 'basic', like it was downloaded off the Internet and no real thought had gone into what I'd told him. I paid £20 for an hour with him, which I can afford, but obviously he wanted me to hire him to train me each workout, and I just don't have £60 a week on top of my membership fees. I'm worried if I ask someone else at the gym to help me with a program, they'll do the same thing: try to get me to hire them on the regular and assign me something really basic if I don't.

And yeah, I got that mixed up lol, it's 3 sets of 15.

My main goal is to shift fat and lose inches. I used to go to bodycombat, but the times that the classes happen just don't work for me.

Am I stuck doing these workouts unless I have money to pay someone to work with me constantly? I'm really concerned I might be wasting my time.

Yeah, that's not likely a plan I would use for anybody. Two good organizations, not saying the only, for trainers are NASM and NSCA. See if your gym has trainer profiles and look for one of those two certification qualifications. Trainers typically get the CSCS from NSCA, but I don't recall what other certs they have. From NASM something like a CES or PES are ideal, though some get their normal certified personal trainer from them instead.

the cert could come from jesus christ on the cross but it won't matter one whit if passing out this cookie cutter program is the policy of that gym. honestly, you're hard pressed for someone to provide a custom program after one session. you just met. they don't know enough about you, your goals, your limitations, your abilities, or anything else to write a program of significance.

DavPul, I would hope that a gym wouldn't be that short-sided; I know that's too optimistic. But honestly, through NASM and NSCA we are educated to evaluate how people move, take their goals, and get them started for say 4 weeks and then progress from there. I don't know what other organizations do but it sounds like many are poor to say the least. Also, just because somebody gets some education it doesn't mean they know how to use it by any means. At least looking for a trainer with certain criterion helps narrow down the stupidity. Finding a good trainer is definitely not easy.

Coming from an ACE and ACSM certified trainer-I would never hand out that program. That sounds like it came from Shape magazine.

Ah, ACSM was the other one I was thinking of. Yes, that plan looks like something out of a magazine. "Get Swol, use this..."

Either you want to do this or you don't. Those books are short, easy to read, and easy to understand. If you can't be bothered to read something that will get you on the correct path to doing something that will benefit you the rest of your life, I'm not sure what to tell you

Does your gym now offer programme assessments as well as PT? my gym (granted in dublin) allows you to get a new programme every 6 weeks. Basically a meeting with one of the staff where they do a programme based on your needs/goals and show you how to do it and then its up to you...surely every gym should offer this from a health and safety perspective?

It seems to me that the program he gave you is based on some antiquated and honestly just wrong ideas about how women should work out (absolutely minimal strength for legs, mostly cardio, presumably for fear of "bulking" them; arms to "balance" things out).

webuiltthisnicky wrote: »

slaite1 wrote: »

Look up strong lifts or strong curves. Find a trainer that knows their *kitten* and can help you a few times to get your form down. (Not saying everyone does this-but every trainer I've ever gone to offers an initial session for free. Decide if you like them-use them 2-3 times and as needed.) Do these programs-both of which are a lot better than the program he gave you.

That is cookie cutter for sure. You'd be surprised how many little "Barbie doll" girls at the gym lift heavy. The big difference is that they get their diet in check and lose the fat. Lifting will help you look smaller-once you lose the fat.

Coming from an ACE and ACSM certified trainer-I would never hand out that program. That sounds like it came from Shape magazine.

I've looked up the Strong Lifts/Curves programme. The books are like textbooks - is this something I need to study or is it more for people who are teaching the programme? So far I've shied away from anything that isn't a machine because I can sort of hide in them and nobody can see me.

I also have the .pdf of the strong curves programme here and I don't know what half of these words mean lol, so I probably will have to talk to a PT to help me for a few sessions to work out what I'm doing. None of our trainers seem to do a free first session - the pure gym website cites a session at £20/hour for a PT. The guy I talked to before does have some qualifications, to be fair - he has a degree in sports studies and some Active IQ certs, whatever they are.

Youtube has any exercise I can think of and more For Strong Curves, there are a lot of videos, also descriptions on the author's blog. (But I'd go for the videos, those are usually really focused on the demonstrations and have good and thorough explanations).

I think it's really worth learning as much as you can about doing the exercises properly, form is really important. I usually try to find a couple of vids with comprehensive explanations by different people (bc people sometimes emphasize different things, also sometimes one explanation just sticks better), watch them at home, try the exercise a few times, and when I think I've got it, bookmark a shorter vid of just a quick visual demonstration on my phone (in case I forget what it is when I'm at the gym). I also input my workouts and track them on my phone, but you can of course just use pen and paper.

If you haven't ever worked out before, or followed a plan, it's worth getting the book (whichever appeals) to better understand the rationale behind the design of the whole program, as well as getting good explanations of the individual exercises.

I think it helps to know why you're doing things - that way, you can make more informed decisions when things go off track. (e.g., if you miss a workout or two, you'll have an idea of where and how to pick things up. Or if you need to substitute an exercise, you'll have more info on the kind of thing to look for.)

Re the bolded - I'm sorry to hear that but I know what you mean. It can be awkward to try new things in public, on your own When I was first learning how to do basic weighted movements, I practiced them away from the main area of the gym, in a little room off to the side. In that case, the room happened to be designated as a "women's room", but most gyms have some sort of semi-private room like that for classes. Usually there are at least some dumbbells around, as well as other basic stuff (mats, ball, etc). Sometimes it's obvious that it's ok to use that kind of room, because you see a few people in there doing their thing, but you can ask the staff if you're not sure.

The program is fine and covers all the major muscle groups.

Just stick to the basics: lifting with good form, upping the weight sensibly over time as you get stronger, allowing yourself to recover.

Preferably you should start off with a free weights routine but you can still get good results with what you have now.

Agree with DavPaul it's not the worst but it is pretty basic.

If you plan to continue with this trainer you need to go back and discuss your goals in more depth. You also need to start asking questions about the program, why is it set up this way, what will you achieve, what are the short and long term goals, how will the program and exercises progress?

If you're paying someone then you need to know you're getting your moneys worth and any good trainer should be happy not only to train you but to teach you so you leave with a little knowledge after each session.