Alternative ideas?

kelziemba
kelziemba Posts: 48 Member
edited December 1 in Fitness and Exercise
Hi

I wanted to try and start Stronglifts 5x5 but my gym doesn't have a power rack (only a Smith machine) and I can't see more than one 'big' looking bar. So I think I'm going to have to go for an alternative workout programme. I have booked a session with a personal trainer but now I don't know what to ask for. I don't want to be given a cardio programme as I hate those machines, they bore me to death. I really wanted to learn to use weights but now I feel lost after researching 5x5 but realising my gym isn't cut out for it.

Any suggestions?

Replies

  • LKArgh
    LKArgh Posts: 5,178 Member
    There are lots of options other than Stronglifts, assuming your trainer knows his job and that your goal is not to become a powerlifter. Dumbbells, machines, bodyweight exercises, suspension trainers. Just be very clear about your goals and about what you like or dislike.
  • kelziemba
    kelziemba Posts: 48 Member
    By the way I am a beginner. Female. 39. Started at 17 stone 9 in January and now 15 stone 3. Eating at a deficit 1400 ish calories a day. Want to be 9 stone ish. Want to get stronger and when the fat is gone want to have muscle. I now do various fitness classes, circuits, Boxfit, and Insanity. I have gradually buolt up to this. I have to modify a lot but I work as hard as I physically can. I also do through resistance machines but I never really know if I'm getting any benefit from it because it doesn't make me sweat or out of breath though I do the most weight I can for 3 sets of 12 on each machine.

    I feel like I need a programme where I can focus on what I have to do and where I will be able to progress as the weeks go on.
  • rileyes
    rileyes Posts: 1,406 Member
    Check out bodybuilding.com for programs.
  • tillerstouch
    tillerstouch Posts: 608 Member
    Maybe a dumbbell program???
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    kelziemba wrote: »
    Hi

    I wanted to try and start Stronglifts 5x5 but my gym doesn't have a power rack (only a Smith machine) and I can't see more than one 'big' looking bar. So I think I'm going to have to go for an alternative workout programme. I have booked a session with a personal trainer but now I don't know what to ask for. I don't want to be given a cardio programme as I hate those machines, they bore me to death. I really wanted to learn to use weights but now I feel lost after researching 5x5 but realising my gym isn't cut out for it.

    Any suggestions?

    tell him this : I don't want to be given a cardio programme as I hate those machines, they bore me to death. I really want to learn to use weights

    If your gym doesn't have at least dumbbells , find another gym
  • Ready2Rock206
    Ready2Rock206 Posts: 9,487 Member
    Why do you not trust your trainer to make a strength training program for you? If he's not a qualified trainer maybe you shouldn't be seeing him.
  • Unknown
    Unknown
    edited May 2016
    This content has been removed.
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    Just because you can't do 5x5 doesn't mean you cant have an excellent workout plan. i personally wouldn't use a gym that doesn't have atleast a squat rack, but i'm not a complete beginner and it may actually fit your current needs.

    Express your concerns to your trainer and carry on. i'm certain you can still have an effective workout. I personally don't like 5x5 myself, and i usually dont recommend it to beginners because they lack the fundamentals in form, have muscular imbalances, poor posture and neuromuscular efficiency, and usually have really poor flexibility. Just my 2 cents on that.
  • tulips_and_tea
    tulips_and_tea Posts: 5,744 Member
    YOU are hiring the trainer so you inform them of your goals, your likes and dislikes. Tell them you're interested in the stronglifts program and would like to learn all of the moves properly using the equipment available. All you have to do is tell them exactly what you are telling us here.
  • LazSommer
    LazSommer Posts: 1,851 Member
    SonyaCele wrote: »
    kelziemba wrote: »
    Hi

    I wanted to try and start Stronglifts 5x5 but my gym doesn't have a power rack (only a Smith machine) and I can't see more than one 'big' looking bar. So I think I'm going to have to go for an alternative workout programme. I have booked a session with a personal trainer but now I don't know what to ask for. I don't want to be given a cardio programme as I hate those machines, they bore me to death. I really wanted to learn to use weights but now I feel lost after researching 5x5 but realising my gym isn't cut out for it.

    Any suggestions?

    tell him this : I don't want to be given a cardio programme as I hate those machines, they bore me to death. I really want to learn to use weights

    If your gym doesn't have at least dumbbells , find another gym

    Second on find another gym. If it's a gym you pay for and they don't have a single rack, no way.
  • kelziemba
    kelziemba Posts: 48 Member
    SonyaCele wrote: »
    kelziemba wrote: »
    Hi

    I wanted to try and start Stronglifts 5x5 but my gym doesn't have a power rack (only a Smith machine) and I can't see more than one 'big' looking bar. So I think I'm going to have to go for an alternative workout programme. I have booked a session with a personal trainer but now I don't know what to ask for. I don't want to be given a cardio programme as I hate those machines, they bore me to death. I really wanted to learn to use weights but now I feel lost after researching 5x5 but realising my gym isn't cut out for it.

    Any suggestions?

    tell him this : I don't want to be given a cardio programme as I hate those machines, they bore me to death. I really want to learn to use weights

    If your gym doesn't have at least dumbbells , find another gym

    Lol yes good starting advice. Tell him what I want!

    I think my mind went from one extreme to the other when I realised there isn't a power rack. I had Stronglifts as a goal and when I realised maybe that programme wasn't possible (because unless I'm mistaken the programme calls for a power rack as opposed to a smith machine) I temporarily forgot there are loads of options other than just doing cardio.

    The gym has plenty of dumbells, and has a whole free weights section but just doesn't have a power rack (if that's even the right words....or is it called a squat rack?)
  • kelziemba
    kelziemba Posts: 48 Member
    Ready2Rock206 wrote: »
    Why do you not trust your trainer to make a strength training program for you? If he's not a qualified trainer maybe you shouldn't be seeing him.

    I'm not sure what you mean? Tonight was my first session with him so when I posted this morning I wouldn't have known if I trust him or not. As far as I know he is totally qualified. My issue wasn't about a lack of trust in his professionalism, but was more about me feeling a little lost after getting it in my head that I wanted to start Stronglifts.I think I was trying to rethink about my goals.
  • kelziemba
    kelziemba Posts: 48 Member
    _MistahJ_ wrote: »
    Just as a side-note, I love how everybody assumes her trainer is male.

    If the gym has dumbbells or kettlebells, you could do goblet squats. In a pinch, you could hug a plate and squat that way too. I'd ask the gym if they have any plans on getting a true squat rack.

    Lol yes he is male but good point. My cousin is a personal trainer and a boxing instructor but she is just too far away otherwise I'd have likely booked with her. What are goblet squats-actually I will Google it, thanks for that and the other suggestions. And I have emailed the gym manager about whether they've any plans to get the rack.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    kelziemba wrote: »
    SonyaCele wrote: »
    kelziemba wrote: »
    Hi

    I wanted to try and start Stronglifts 5x5 but my gym doesn't have a power rack (only a Smith machine) and I can't see more than one 'big' looking bar. So I think I'm going to have to go for an alternative workout programme. I have booked a session with a personal trainer but now I don't know what to ask for. I don't want to be given a cardio programme as I hate those machines, they bore me to death. I really wanted to learn to use weights but now I feel lost after researching 5x5 but realising my gym isn't cut out for it.

    Any suggestions?

    tell him this : I don't want to be given a cardio programme as I hate those machines, they bore me to death. I really want to learn to use weights

    If your gym doesn't have at least dumbbells , find another gym

    Lol yes good starting advice. Tell him what I want!

    I think my mind went from one extreme to the other when I realised there isn't a power rack. I had Stronglifts as a goal and when I realised maybe that programme wasn't possible (because unless I'm mistaken the programme calls for a power rack as opposed to a smith machine) I temporarily forgot there are loads of options other than just doing cardio.

    The gym has plenty of dumbells, and has a whole free weights section but just doesn't have a power rack (if that's even the right words....or is it called a squat rack?)

    some gyms have other equip that turns into squat racks, so don't assume the gym doesn't have them capabilities to do SL. tell the trainer that you ideally wanna do SL with a barbell, he might unfold something like a bench press and turn it into a squat rack. And if they dont have the eqiup, he could get you started in the direction of that program with dumbbells or kettelbells, or even body just weight movements. weightlifting really isn't that complicated.
  • kelziemba
    kelziemba Posts: 48 Member
    rainbowbow wrote: »
    Just because you can't do 5x5 doesn't mean you cant have an excellent workout plan. i personally wouldn't use a gym that doesn't have atleast a squat rack, but i'm not a complete beginner and it may actually fit your current needs.

    Express your concerns to your trainer and carry on. i'm certain you can still have an effective workout. I personally don't like 5x5 myself, and i usually dont recommend it to beginners because they lack the fundamentals in form, have muscular imbalances, poor posture and neuromuscular efficiency, and usually have really poor flexibility. Just my 2 cents on that.

    Thank you. I chose this gym because it is convenient location wise, affordable, had classes late enough to be an option for me (my gym time being between 8 and 10 pm in the week due to work and childcare), has a pool which is free for us to take our little boy to, activities he can take part in on weekends and in holidays.

    Out of curiosity why is a squat rack so much better than a smith machine?

    As a beginner I actually agree with what you've said, your 2 cents, about form etc. At least in my case. But then so many people told me 5x5 can be done from the beginning with no need to 'get fit' first. It's all so confusing as a beginner. What do you recommend to beginners?
  • kirstinethornburg
    kirstinethornburg Posts: 300 Member
    What about the possibility of bench pressing or kettle weights
  • not_a_runner
    not_a_runner Posts: 1,343 Member
    If you are really set on strong lifts, you could sub the standard barbell squat for something else. DB or kettlebell squats as mentioned. Leg press or a hack squat machine could also work, and you can usually add weight in a similar way you would with your squat. You will be more limited with a dumbbell squat to how much you can hold in your hands, or how large of dumbbells the gym has.
    Personally I would do a combination of the two if a barbell squat wasn't an option - heavy leg movement like leg press followed by the DB squat.
    Since you are working with a trainer, you could ask them to help you set up a program. They can run you through some different workouts, and if you enjoy what they have, stick with it. If not, maybe they have something else you could try.
    I'm not a fan of stronglifts, simply because it's so basic. I like to do my squats, and then other accessory leg exercises to hit the muscles in other ways as well, so my workouts are set up by body part.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    kelziemba wrote: »
    rainbowbow wrote: »
    Just because you can't do 5x5 doesn't mean you cant have an excellent workout plan. i personally wouldn't use a gym that doesn't have atleast a squat rack, but i'm not a complete beginner and it may actually fit your current needs.

    Express your concerns to your trainer and carry on. i'm certain you can still have an effective workout. I personally don't like 5x5 myself, and i usually dont recommend it to beginners because they lack the fundamentals in form, have muscular imbalances, poor posture and neuromuscular efficiency, and usually have really poor flexibility. Just my 2 cents on that.

    Thank you. I chose this gym because it is convenient location wise, affordable, had classes late enough to be an option for me (my gym time being between 8 and 10 pm in the week due to work and childcare), has a pool which is free for us to take our little boy to, activities he can take part in on weekends and in holidays.

    Out of curiosity why is a squat rack so much better than a smith machine?

    As a beginner I actually agree with what you've said, your 2 cents, about form etc. At least in my case. But then so many people told me 5x5 can be done from the beginning with no need to 'get fit' first. It's all so confusing as a beginner. What do you recommend to beginners?

    the smith machine stabilizes the bar in one path up and down. The squat rack requires your body and core to stabilize the bar, and the path is one that you create with your form. The smith machine really isn't good for anything unless you have some kinda injury or reason that you can't stabilize the bar yourself. Too many people get int he squat rack and completely ignore their form and have the most horrible form just to get the bar up and down that path, . And of course they dont have to do any stabilization of the bar since its not going anywhere except up and down. Its best to avoid the smith machine , its really not necessary and a waste of perfectly good squat time in the gym.
  • jemhh
    jemhh Posts: 14,261 Member
    There is a dumbbell variation for Fierce 5, which I think is a great beginner program.
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