Lifting advice please?
sophzhr
Posts: 96 Member
Hey guys!
I started lifting back in June/July with a trainer, and have followed his workouts since then. I've had several setbacks since day 1 (forearm tendonitis in both arms, and a back injury), so my progress hasn't been nearly as far as I'd have liked, but now that I'm more or less injury-free, I'm hoping to get stuck in properly.
Right now, my trainer has me do a split routine, with legs/chest/back/shoulders and then a final circuit training session. I also plan to train legs by myself on day 6. My question is, would it be better to ask to change the routine to something more like stronglifts/another progressive lifting programme? I feel like my lifts are a bit all over the place: I squatted 40kg 5x5 a week ago, the highest I've benched was 40kg x 2 (about 2 months ago lol) and then 5x5 50kg hex bar deadlifts (again, months ago).
I want to start making steady upward progress, but I don't know enough about lifting to implement it myself, so I'd really appreciate any advice.
I started lifting back in June/July with a trainer, and have followed his workouts since then. I've had several setbacks since day 1 (forearm tendonitis in both arms, and a back injury), so my progress hasn't been nearly as far as I'd have liked, but now that I'm more or less injury-free, I'm hoping to get stuck in properly.
Right now, my trainer has me do a split routine, with legs/chest/back/shoulders and then a final circuit training session. I also plan to train legs by myself on day 6. My question is, would it be better to ask to change the routine to something more like stronglifts/another progressive lifting programme? I feel like my lifts are a bit all over the place: I squatted 40kg 5x5 a week ago, the highest I've benched was 40kg x 2 (about 2 months ago lol) and then 5x5 50kg hex bar deadlifts (again, months ago).
I want to start making steady upward progress, but I don't know enough about lifting to implement it myself, so I'd really appreciate any advice.
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Replies
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Follow a full body progressive overload lifting program.
Since you are still relatively new to lifting, you will most likely still benefit from a full body program, as targeting the same muscles multiple times a week will still get you results. Furthermore, you will most likely still be able to have linear strength increases.
So when it comes to steady upwards progress, switching to strong lifts sounds like a pretty good choice.0 -
Whilst you're injuries are repairing try training with some support accessories - eg Velcro belt for lower back & wrist straps to support your grip, etc)0
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If at only 18 you had several injuries as a beginner, I would suggest you find a new trainer. He is not doing his job properly. Or just workout by yourself following some standard beginners routine.0
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If at only 18 you had several injuries as a beginner, I would suggest you find a new trainer. He is not doing his job properly. Or just workout by yourself following some standard beginners routine.
I agree if ther is a trainer with you,you should not be getting hurt also 5x5stronglifts is great for starters0 -
Thanks for the suggestions guys! The injuries I had weren't from lifting, they're from martial arts - my trainer is pretty on point with form advice from what I know, luckily. I think I'll try SL...I'm just reticent to override my PT programme I guess
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Thanks for the suggestions guys! The injuries I had weren't from lifting, they're from martial arts - my trainer is pretty on point with form advice from what I know, luckily. I think I'll try SL...I'm just reticent to override my PT programme I guess
If you have a routine by the trainer and you trust him, then... trust him. Do not add extra days or extra exercises. Remember that giving muscles a chance to recover is also needed when lifting. If there are parts of the routine you dislike, or feel like you want to emphasize something not in the program, discuss it withhim.0 -
Thanks for the suggestions guys! The injuries I had weren't from lifting, they're from martial arts - my trainer is pretty on point with form advice from what I know, luckily. I think I'll try SL...I'm just reticent to override my PT programme I guess
Does your PT know that you're involved in martial arts? How "involved" are you? Do you do for self-defense reasons or do you compete? Here's the thing, this is exercise and can be fairly intensive so your martial arts training is also something you have to recover from. I will say that if you train martial arts frequently and if you definitely get into competitions or bouts, training 6 days a week is too much.0 -
Sam_I_Am77 wrote: »Thanks for the suggestions guys! The injuries I had weren't from lifting, they're from martial arts - my trainer is pretty on point with form advice from what I know, luckily. I think I'll try SL...I'm just reticent to override my PT programme I guess
Does your PT know that you're involved in martial arts? How "involved" are you? Do you do for self-defense reasons or do you compete? Here's the thing, this is exercise and can be fairly intensive so your martial arts training is also something you have to recover from. I will say that if you train martial arts frequently and if you definitely get into competitions or bouts, training 6 days a week is too much.
I train in Krav Maga, only once or twice per week (I do some solo training too), but the lessons aren't as physically intense as, say, jiu-jitsu, and I rarely feel the need to recover after. That is unless we do grappling (which is how I got injured). I am attracted though to the idea of only training 3xweek at the gym and yet still getting stronger.
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Sam_I_Am77 wrote: »Thanks for the suggestions guys! The injuries I had weren't from lifting, they're from martial arts - my trainer is pretty on point with form advice from what I know, luckily. I think I'll try SL...I'm just reticent to override my PT programme I guess
Does your PT know that you're involved in martial arts? How "involved" are you? Do you do for self-defense reasons or do you compete? Here's the thing, this is exercise and can be fairly intensive so your martial arts training is also something you have to recover from. I will say that if you train martial arts frequently and if you definitely get into competitions or bouts, training 6 days a week is too much.
I train in Krav Maga, only once or twice per week (I do some solo training too), but the lessons aren't as physically intense as, say, jiu-jitsu, and I rarely feel the need to recover after. I am attracted though to the idea of only training 3xweek at the gym and yet still getting stronger.
This does not really bear out since you have been injured numerous times from the Krav Maga training. I think @sam_i_am77's advice should be taken into consideration. If you are fighting hard enough to suffer multiple injuries then you likely need more rest.0 -
Sam_I_Am77 wrote: »Thanks for the suggestions guys! The injuries I had weren't from lifting, they're from martial arts - my trainer is pretty on point with form advice from what I know, luckily. I think I'll try SL...I'm just reticent to override my PT programme I guess
Does your PT know that you're involved in martial arts? How "involved" are you? Do you do for self-defense reasons or do you compete? Here's the thing, this is exercise and can be fairly intensive so your martial arts training is also something you have to recover from. I will say that if you train martial arts frequently and if you definitely get into competitions or bouts, training 6 days a week is too much.
I train in Krav Maga, only once or twice per week (I do some solo training too), but the lessons aren't as physically intense as, say, jiu-jitsu, and I rarely feel the need to recover after. I am attracted though to the idea of only training 3xweek at the gym and yet still getting stronger.
This does not really bear out since you have been injured numerous times from the Krav Maga training. I think @sam_i_am77's advice should be taken into consideration. If you are fighting hard enough to suffer multiple injuries then you likely need more rest.
I will definitely bear it in mind - the reason I say that I don't believe that it's a factor is that I've been training for 2+ years, and have only had these injuries in the last 6 months. Also my PT is aware of my injuries and Krav maga training.
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Hi, I'm new to lifting and strength training, does it assist in losing body fat?0
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Sam_I_Am77 wrote: »Thanks for the suggestions guys! The injuries I had weren't from lifting, they're from martial arts - my trainer is pretty on point with form advice from what I know, luckily. I think I'll try SL...I'm just reticent to override my PT programme I guess
Does your PT know that you're involved in martial arts? How "involved" are you? Do you do for self-defense reasons or do you compete? Here's the thing, this is exercise and can be fairly intensive so your martial arts training is also something you have to recover from. I will say that if you train martial arts frequently and if you definitely get into competitions or bouts, training 6 days a week is too much.
I train in Krav Maga, only once or twice per week (I do some solo training too), but the lessons aren't as physically intense as, say, jiu-jitsu, and I rarely feel the need to recover after. That is unless we do grappling (which is how I got injured). I am attracted though to the idea of only training 3xweek at the gym and yet still getting stronger.
for one thing, the "feelz" aren't always the best barometer of what is actually needed. for another, you've noted a number of typical over-train type of injuries in your OP. I would strongly consider the possibility that you're trying to do too much.
In my experience, doing a "heavy" routine, whether it's a 3x full body or a split is pretty taxing on the body in general. I know when I was doing Starting Strength, it didn't take much of doing other things I was interested in to start having recovery issues and to have minor to major injuries start popping up regularly. While Starting Strength is a great program, I personally found that I did better working with more moderate weight at higher reps and/or switching my rep ranges up given my other fitness aspirations. I still work "heavy" cycles, but usually I do them during times when I'm not doing a whole lot else...like winter when it can be rather miserable to be out on a bike for example...that's a good time for me to go "heavy" in the weight room.0 -
cwolfman13 wrote: »Sam_I_Am77 wrote: »Thanks for the suggestions guys! The injuries I had weren't from lifting, they're from martial arts - my trainer is pretty on point with form advice from what I know, luckily. I think I'll try SL...I'm just reticent to override my PT programme I guess
Does your PT know that you're involved in martial arts? How "involved" are you? Do you do for self-defense reasons or do you compete? Here's the thing, this is exercise and can be fairly intensive so your martial arts training is also something you have to recover from. I will say that if you train martial arts frequently and if you definitely get into competitions or bouts, training 6 days a week is too much.
I train in Krav Maga, only once or twice per week (I do some solo training too), but the lessons aren't as physically intense as, say, jiu-jitsu, and I rarely feel the need to recover after. That is unless we do grappling (which is how I got injured). I am attracted though to the idea of only training 3xweek at the gym and yet still getting stronger.
for one thing, the "feelz" aren't always the best barometer of what is actually needed. for another, you've noted a number of typical over-train type of injuries in your OP. I would strongly consider the possibility that you're trying to do too much.
In my experience, doing a "heavy" routine, whether it's a 3x full body or a split is pretty taxing on the body in general. I know when I was doing Starting Strength, it didn't take much of doing other things I was interested in to start having recovery issues and to have minor to major injuries start popping up regularly. While Starting Strength is a great program, I personally found that I did better working with more moderate weight at higher reps and/or switching my rep ranges up given my other fitness aspirations. I still work "heavy" cycles, but usually I do them during times when I'm not doing a whole lot else...like winter when it can be rather miserable to be out on a bike for example...that's a good time for me to go "heavy" in the weight room.
I agree with this whole heartedly.
Have you considered talking with your trainer at length? Tell them that you need/want a simplified program and will still accomplish your goals? I'd bring up the idea of a 5x5 to them or some other beginner program specifically and get their opinion on the matter. Find out what and why they think you should be doing what you are doing. Remember, you pay them for their time, which means they are providing you a service. You have the right to know what they want you to do, why they want you to do it, and what they expect you to get from it. It could be that they are spot on, or it could be that they are using you as a proving ground for a routine whose end results don't match your personal goals. If you find that to be the case, you have the right to steer your own training. Remember, a trainer is there to help you achieve your goals in the way that is most effective for you.0 -
Sam_I_Am77 wrote: »Thanks for the suggestions guys! The injuries I had weren't from lifting, they're from martial arts - my trainer is pretty on point with form advice from what I know, luckily. I think I'll try SL...I'm just reticent to override my PT programme I guess
Does your PT know that you're involved in martial arts? How "involved" are you? Do you do for self-defense reasons or do you compete? Here's the thing, this is exercise and can be fairly intensive so your martial arts training is also something you have to recover from. I will say that if you train martial arts frequently and if you definitely get into competitions or bouts, training 6 days a week is too much.
I train in Krav Maga, only once or twice per week (I do some solo training too), but the lessons aren't as physically intense as, say, jiu-jitsu, and I rarely feel the need to recover after. That is unless we do grappling (which is how I got injured). I am attracted though to the idea of only training 3xweek at the gym and yet still getting stronger.
Okay, it's just something to be mindful of as you progress. If the injuries keep coming back or new ones develop you may want to re-evaluate the bigger picture of your training (martial arts, strength, cardio, etc). Another thing when it comes to training and martial arts, is that you get a lot of strength endurance and aerobic activity through that training, so you don't need a lot of it on the side and your strength training should compliment your MA training. For instance, strength training should be a little more focused on maximal strength and power since you don't get that (as much) in the MA training.
More women should participate in self-defense like that, kudos to you.
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cwolfman13 wrote: »Sam_I_Am77 wrote: »Thanks for the suggestions guys! The injuries I had weren't from lifting, they're from martial arts - my trainer is pretty on point with form advice from what I know, luckily. I think I'll try SL...I'm just reticent to override my PT programme I guess
Does your PT know that you're involved in martial arts? How "involved" are you? Do you do for self-defense reasons or do you compete? Here's the thing, this is exercise and can be fairly intensive so your martial arts training is also something you have to recover from. I will say that if you train martial arts frequently and if you definitely get into competitions or bouts, training 6 days a week is too much.
I train in Krav Maga, only once or twice per week (I do some solo training too), but the lessons aren't as physically intense as, say, jiu-jitsu, and I rarely feel the need to recover after. That is unless we do grappling (which is how I got injured). I am attracted though to the idea of only training 3xweek at the gym and yet still getting stronger.
for one thing, the "feelz" aren't always the best barometer of what is actually needed. for another, you've noted a number of typical over-train type of injuries in your OP. I would strongly consider the possibility that you're trying to do too much.
In my experience, doing a "heavy" routine, whether it's a 3x full body or a split is pretty taxing on the body in general. I know when I was doing Starting Strength, it didn't take much of doing other things I was interested in to start having recovery issues and to have minor to major injuries start popping up regularly. While Starting Strength is a great program, I personally found that I did better working with more moderate weight at higher reps and/or switching my rep ranges up given my other fitness aspirations. I still work "heavy" cycles, but usually I do them during times when I'm not doing a whole lot else...like winter when it can be rather miserable to be out on a bike for example...that's a good time for me to go "heavy" in the weight room.
Thanks for the helpful info! You mentioned higher reps/lower weights and switching rep cycles being a good idea - this seems to be the pattern behind my PTs training. I am happy with the results, but I've heard such great things about SL, Starting strength etc., and I do want to get my compound lifts higher...I always feel like I have so much more effort to give after each gym session, despite getting good results so far
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BecomingBane wrote: »cwolfman13 wrote: »Sam_I_Am77 wrote: »Thanks for the suggestions guys! The injuries I had weren't from lifting, they're from martial arts - my trainer is pretty on point with form advice from what I know, luckily. I think I'll try SL...I'm just reticent to override my PT programme I guess
Does your PT know that you're involved in martial arts? How "involved" are you? Do you do for self-defense reasons or do you compete? Here's the thing, this is exercise and can be fairly intensive so your martial arts training is also something you have to recover from. I will say that if you train martial arts frequently and if you definitely get into competitions or bouts, training 6 days a week is too much.
I train in Krav Maga, only once or twice per week (I do some solo training too), but the lessons aren't as physically intense as, say, jiu-jitsu, and I rarely feel the need to recover after. That is unless we do grappling (which is how I got injured). I am attracted though to the idea of only training 3xweek at the gym and yet still getting stronger.
for one thing, the "feelz" aren't always the best barometer of what is actually needed. for another, you've noted a number of typical over-train type of injuries in your OP. I would strongly consider the possibility that you're trying to do too much.
In my experience, doing a "heavy" routine, whether it's a 3x full body or a split is pretty taxing on the body in general. I know when I was doing Starting Strength, it didn't take much of doing other things I was interested in to start having recovery issues and to have minor to major injuries start popping up regularly. While Starting Strength is a great program, I personally found that I did better working with more moderate weight at higher reps and/or switching my rep ranges up given my other fitness aspirations. I still work "heavy" cycles, but usually I do them during times when I'm not doing a whole lot else...like winter when it can be rather miserable to be out on a bike for example...that's a good time for me to go "heavy" in the weight room.
I agree with this whole heartedly.
Have you considered talking with your trainer at length? Tell them that you need/want a simplified program and will still accomplish your goals? I'd bring up the idea of a 5x5 to them or some other beginner program specifically and get their opinion on the matter. Find out what and why they think you should be doing what you are doing. Remember, you pay them for their time, which means they are providing you a service. You have the right to know what they want you to do, why they want you to do it, and what they expect you to get from it. It could be that they are spot on, or it could be that they are using you as a proving ground for a routine whose end results don't match your personal goals. If you find that to be the case, you have the right to steer your own training. Remember, a trainer is there to help you achieve your goals in the way that is most effective for you.
Thank you for the advice...I definitely will chat to him about it on Monday (my next session). He's aware of my goals (building strength), but I haven't mentioned any programs. I have noticed that sometimes we will do a week of trianing which is following a format like SL, then a week with higher reps/lower weights etc., - though I hadn't considered the fact that training heavy each workout may be excessive for me, as some other posters mentioned I'll talk it out with him though. 0 -
Sam_I_Am77 wrote: »Sam_I_Am77 wrote: »Thanks for the suggestions guys! The injuries I had weren't from lifting, they're from martial arts - my trainer is pretty on point with form advice from what I know, luckily. I think I'll try SL...I'm just reticent to override my PT programme I guess
Does your PT know that you're involved in martial arts? How "involved" are you? Do you do for self-defense reasons or do you compete? Here's the thing, this is exercise and can be fairly intensive so your martial arts training is also something you have to recover from. I will say that if you train martial arts frequently and if you definitely get into competitions or bouts, training 6 days a week is too much.
I train in Krav Maga, only once or twice per week (I do some solo training too), but the lessons aren't as physically intense as, say, jiu-jitsu, and I rarely feel the need to recover after. That is unless we do grappling (which is how I got injured). I am attracted though to the idea of only training 3xweek at the gym and yet still getting stronger.
Okay, it's just something to be mindful of as you progress. If the injuries keep coming back or new ones develop you may want to re-evaluate the bigger picture of your training (martial arts, strength, cardio, etc). Another thing when it comes to training and martial arts, is that you get a lot of strength endurance and aerobic activity through that training, so you don't need a lot of it on the side and your strength training should compliment your MA training. For instance, strength training should be a little more focused on maximal strength and power since you don't get that (as much) in the MA training.
More women should participate in self-defense like that, kudos to you.
I'll keep it in mind, thanks I do my best to centre my workouts around explosive strength/power (hence the desire to get my compound lifts nailed at higher weights), since the size difference between me and many of my partners (male, 190lbs, twice my height) is often intimidating haha.
Thanks again
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Sam_I_Am77 wrote: »Sam_I_Am77 wrote: »Thanks for the suggestions guys! The injuries I had weren't from lifting, they're from martial arts - my trainer is pretty on point with form advice from what I know, luckily. I think I'll try SL...I'm just reticent to override my PT programme I guess
Does your PT know that you're involved in martial arts? How "involved" are you? Do you do for self-defense reasons or do you compete? Here's the thing, this is exercise and can be fairly intensive so your martial arts training is also something you have to recover from. I will say that if you train martial arts frequently and if you definitely get into competitions or bouts, training 6 days a week is too much.
I train in Krav Maga, only once or twice per week (I do some solo training too), but the lessons aren't as physically intense as, say, jiu-jitsu, and I rarely feel the need to recover after. That is unless we do grappling (which is how I got injured). I am attracted though to the idea of only training 3xweek at the gym and yet still getting stronger.
Okay, it's just something to be mindful of as you progress. If the injuries keep coming back or new ones develop you may want to re-evaluate the bigger picture of your training (martial arts, strength, cardio, etc). Another thing when it comes to training and martial arts, is that you get a lot of strength endurance and aerobic activity through that training, so you don't need a lot of it on the side and your strength training should compliment your MA training. For instance, strength training should be a little more focused on maximal strength and power since you don't get that (as much) in the MA training.
More women should participate in self-defense like that, kudos to you.
I'll keep it in mind, thanks I do my best to centre my workouts around explosive strength/power (hence the desire to get my compound lifts nailed at higher weights), since the size difference between me and many of my partners (male, 190lbs, twice my height) is often intimidating haha.
Thanks again
If you get more into maximal strength and power type of training, I think you'll find that you're strikes are stronger and you'll all-around be faster.
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