help! lifting @ PF.
latentspring
Posts: 27 Member
so, as I have begun to venture into the weight lifting side of the gym, it occurs to me that the only free weights are dumbbells.
everything else is a machine, or a smith machine. I’m wary, because everything I’ve read here sort of warns against using those for fear of injury or bad position or whatever reason.
I’m super overweight for a female, and I hate to look like I have no idea what I’m doing. should I go straight for the dumbbells and try to figure out alternates for the typical squat rack? I’ve done SL 5x5 in the past, but this place is just not equipped for it anymore.
any advice is appreciated. 8)
everything else is a machine, or a smith machine. I’m wary, because everything I’ve read here sort of warns against using those for fear of injury or bad position or whatever reason.
I’m super overweight for a female, and I hate to look like I have no idea what I’m doing. should I go straight for the dumbbells and try to figure out alternates for the typical squat rack? I’ve done SL 5x5 in the past, but this place is just not equipped for it anymore.
any advice is appreciated. 8)
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Replies
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At PF, I'd probably recommend using Lyle McDonald's machine program, or maybe a DB based program listed here, such as the M&S one.6
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Dumbbells will work perfectly fine for all of the arm stuff in SL. A good replacement for (higher-weight) squats and deadlifts may be harder (you may need to go with lower weight and higher reps out of necessity if not using the Smith machine, since you'll be limited to how much weight you can lift out of the storage rack and carry and position). And also- only doing squats in 1 of 2 sessions is also perfectly acceptable. Some other similar programs substitute it out on DL day for lat pull downs/pull-ups/chin-ups (that day is otherwise missing a pulling movement), and they most likely have the equipment for those.1
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Can you work with a trainer? Lots of videos on YouTube.1
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Look for a good dumbbell program.3
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latentspring wrote: »so, as I have begun to venture into the weight lifting side of the gym, it occurs to me that the only free weights are dumbbells.
Cable machines are essentially freeweights too, since the path of motion isn't restricted by the machine, so you're training coordination & stabilization like freeweights.. and sometimes even more so.
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I think a good dumbbell program is gonna be the way I go. I was concerned about trying SL again without having a way to get higher up in the squat regimen, but I guess I can cross that bridge when I get there.
@Cherimoose - my PF doesn’t even have cable machines. it’s honestly insane how different of a gym this is from when I was previously strength training here.
@TR0berts - thank you for the links! both seem great.0 -
I vote dumbbells. Also, does your PF have kettlebells? A solid kettlebell swing is excellent hip hinge work even if you can't really deadlift.0
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@questionfear - I wish! medicine balls, yoga mats, dumbbells, and a stretch area. other than that, treadmills and strength machines as far as the eye can see.0
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Planet Fitness doesn't have personal trainers. At least, not in the manner that experienced gym goers would consider to be trainers.ISweat4This wrote: »Can you work with a trainer? Lots of videos on YouTube.
They do have employees who'll offer some instruction, and they are sometimes referred to as "trainers." Don't expect them to have the same kind of expertise as an experienced and properly certified trainer, though.
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I promise I am not trying to bash PF, but are you tied to them for sure? And is there a Retro Fitness near you? Retro is $20/month, but they have a full complement of every weight/exercise gear you might need, from TRX to free weights. Just a thought. I know PF is slightly cheaper, but in terms of cheap chain gyms I think the extra $10 for Retro is worth it if you're looking to do anything with weights.1
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I think as a beginner you'd be fine with machines. The issue comes in when people start trying to squat/bench/deadlift heavy weight on a smith machine; that's a recipe for injury. The bar path is too arbitrary.0
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Dumbbells only? Try this: http://www.furman.edu/sites/first/Documents/16_oct2324.pdf0
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Here is a another decent machine workout.
https://www.bodybuilding.com/content/ultimate-beginners-machine-workout-for-women.html
Cheers, h.
@TR0berts thanks for posting the Lyle programme, I use to have it bookmarked, but somehow lost it. h.0 -
I just wanna say good job community for not just bashing PF.1
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Oh never mind. There the person who only works out in hells basement. Where the plates are made of molten iron and the resistant bands are cobras.0
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I wouldn't go that far. Apart from the ethical issues surrounding this business, this is one case where being cheaper can be costlier in the long run. However, that is admittedly separate from the issue of how to scrape by in a lower-end gym like PF, which is the main point of this thread.
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joemac1988 wrote: »I think as a beginner you'd be fine with machines. The issue comes in when people start trying to squat/bench/deadlift heavy weight on a smith machine; that's a recipe for injury. The bar path is too arbitrary.
Totally agree. A good workout is one you’ll do. Use the machines until you progress and the move on to a different gym.2 -
I wouldn't go that far. Apart from the ethical issues surrounding this business, this is one case where being cheaper can be costlier in the long run. However, that is admittedly separate from the issue of how to scrape by in a lower-end gym like PF, which is the main point of this thread.
Agreed. I think if you have a variety of gyms and your budget is >$20, Retro, WoW, and some other choices are better...but PF is better than nothing.0 -
Agreed! I worked out at PF for two plus years. I met a ton of really amazing people and really enjoyed it. Eventually, however, it was time to move on to a gym with a real squat rack and a real dead lift area. There is nothing wrong with a smith machine.....when you have no other options. Just be careful about the angle. The one on Reynolda in Winston-Salem, NC has four smith machines and they are all 100% up and down (aka, 90 angle with the floor). Oddly, the PF in Roanoke, VA has four smith machines and they are all about 80 degree angle with the floor. Never really noticed that in the Roanoke PF until I tried Dead Lifts there. I can only imagine my face. Must have been something like "WHAT THE FRONT DOOR IS GOING ON HERE?"......
Anyway, work with what you have. When you are at a good spot, move to a different gym. I really enjoyed the people at PF. That danged lunk alarm going off every several minutes....not so much!0
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