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Message
How much should I be lifting?
Posted on 6/26/19 at 11:16 pm
Posted on 6/26/19 at 11:16 pm
So on my push and pull days I have been given several workouts from the trainer that I do. Each one is 4 sets. 12-15 reps on first and fourth set with lighter weight (so I can get my form down because I’m a noob) and 8-10 reps on sets 2 and 3.
So how do I know how much weight to lift? Should I be struggling at the end of each set?
So how do I know how much weight to lift? Should I be struggling at the end of each set?
This post was edited on 6/26/19 at 11:17 pm
Posted on 6/26/19 at 11:41 pm to pwejr88
What does your program actually look like? Lay out a full week. Volume is great if you want to build size, but it needs to be moderately heavy.
Posted on 6/26/19 at 11:52 pm to DeafJam73
Push Day,
rest,
Pull Day,
rest,
Leg Day,
rest,
Push Day
rest,
Pull Day,
rest,
Leg Day,
rest,
Push Day
Posted on 6/27/19 at 12:18 am to pwejr88
What are your fitness goals? Do you want to get strong? Build muscle? I mean, I guess that’s all fine if you just want to stay fit and active, but you won’t really get a truly strong body doing that routine.
Posted on 6/27/19 at 1:07 am to DeafJam73
My goal is to recomp, lose fat and build mass. The trainer guy interviewed me for a good 30 minutes and I told him all my goals.
I think that’s why he wants me to start slow so I can get the form down and then go to heavier stuff.
Sets 2 and 3 he has me doing heavy and sets 1 and 4 doing light, for the form. I just don’t know how heavy I should be lifting.
I think that’s why he wants me to start slow so I can get the form down and then go to heavier stuff.
Sets 2 and 3 he has me doing heavy and sets 1 and 4 doing light, for the form. I just don’t know how heavy I should be lifting.
Posted on 6/27/19 at 6:46 am to pwejr88
I will say what deafjam was hinting at....that program is shite and filled with a bunch of fluff.
Get on a good barbell program and learn the real lifts. I suggest greyskull lp, candito lp, fierce 5, 531, or kinobody.
You can search TD for greyskull, 531 forever and kinobody
The other 2 are easy to google
Get on a good barbell program and learn the real lifts. I suggest greyskull lp, candito lp, fierce 5, 531, or kinobody.
You can search TD for greyskull, 531 forever and kinobody
The other 2 are easy to google
Posted on 6/27/19 at 7:42 am to lsu777
quote:
that program is shite and filled with a bunch of fluff.
Is that because I’ve never really stepped foot in a gym up until two weeks ago and he wants to establish form and good technique?
I know he mentioned just starting with this plan and moving on to heavier equipment.
This post was edited on 6/27/19 at 8:07 am
Posted on 6/27/19 at 8:22 am to pwejr88
Goodness gracious your trainer blows
Posted on 6/27/19 at 8:32 am to pwejr88
No that is a pretty typical routine a ignorant trainer would prescribe.
If you want something to get started and build some basic strength and size, download the stronglifts app and follow it.
Avatar nutrition would prolly be easiest for diet.
If you want something to get started and build some basic strength and size, download the stronglifts app and follow it.
Avatar nutrition would prolly be easiest for diet.
Posted on 6/27/19 at 8:55 am to pwejr88
quote:
Is that because I’ve never really stepped foot in a gym up until two weeks ago and he wants to establish form and good technique?
I know he mentioned just starting with this plan and moving on to heavier equipment.
No. Pretty much any adult male without a major health issue should be able to knock out 5 reps of squats or bench with a 45 pound barbell and have good form.
If he wanted to build form and strength, most linear programs start you with an unloaded barbell and have planned (i.e., linear) weight increases.
It is a huge red flag to me that he gave you zero start weight or progressive overload principle to work with. Progressive overload is how you actually build something.
I share the general consensus that, especially for a beginner, there's too many different lifts. If he wants you to build form, it's easier if you're focusing on 5 or 6 lifts, but he has you doing three times that.
Look, I'm biased towards a linear program, but they're tested and work. That program looks like cookie cutter exercises, and the excessive movements and lack of any defined progressive overload are just not good.
Posted on 6/27/19 at 8:55 am to pwejr88
quote:
Is that because I’ve never really stepped foot in a gym up until two weeks ago and he wants to establish form and good technique?
I know he mentioned just starting with this plan and moving on to heavier equipment.
Don't know what gym/facility options you have and your budget, but you should consider a gym that has offers group training and/or quality personal training. Exercise machines have a role and can be helpful, but you really need to learn the basic lifts and movements, and probably some mobility/stability exercises too. All of those machine exercises can be done more effectively using simple equipment including elastic bands, TRX, kettlebells, and most important, your own bodyweight!
That said, based on that program the last thing I would do is pay more money for personal training sessions with the guy you talked to.
Posted on 6/27/19 at 9:38 am to pwejr88
If you can do it easily without strain, put more on the bar.
And since you're a noob, here's some things i wish people would have told me when i started.
1. Don't compare yourself to anyone else, compare yourself to who you were last time you lifted.
2. Don't be frustrated if you do less than last time, sometimes your body just doesn't have the energy.
3. Training damages muscles, proper nutrition followed by rest builds muscle.
4. Don't be afraid of light dumbbells. (Shoulder training is one where people tend to go heavy and their traps help, defeating the purpose.)
5.Big compound movements are the best bang for your buck. Chest press, squat, deadlift, pull up motions, close grip bench for tri's, ect.
6. warm up your rotator cuffs before doing overhead lifts. Your shoulders will thank you when you get older.
7. If you do glute bridges (wakes up hips) and proper good mornings (light weight, keep bar path the same) then your squat will be easier.
8. Supplements are NOT NEEDED. BCAAs are pushed but you get enough in your diet if you eat properly. Dont get a preworkout that has more than 300mg of Caffeine. Thats about what the average human should ingest a day. I use protein powder but thats cuz I dont want to cook and chew that much protein.
9. "Physiology is not that sensative" - James Linker You dont have to eat a protein immediately after workout, fasted cardio isn't a fat burning trick. There are no tricks. Burn more calories than you consume. Period. If you have a big meal with freinds one night, its fine. Eat less over the next few days. Caloric intake should be measure by days not one day. Though day by day is easier to manage. its not the end of the world to over eat one day.
For good information, here are two people i listen too.
Athlean-X
Trainer and Physical Therapist Jeff Cavalier. He tends to stay away from some movements based on his knowledge of body wear over time. He looks at things from a mechanically safe perspective.
Shredded Sports Science
James Linker. He breaks things down scientifically. He has a series on how muscle building works.
I hope some of this is good. Just trying to help. I hope others post hints that help as well.
And since you're a noob, here's some things i wish people would have told me when i started.
1. Don't compare yourself to anyone else, compare yourself to who you were last time you lifted.
2. Don't be frustrated if you do less than last time, sometimes your body just doesn't have the energy.
3. Training damages muscles, proper nutrition followed by rest builds muscle.
4. Don't be afraid of light dumbbells. (Shoulder training is one where people tend to go heavy and their traps help, defeating the purpose.)
5.Big compound movements are the best bang for your buck. Chest press, squat, deadlift, pull up motions, close grip bench for tri's, ect.
6. warm up your rotator cuffs before doing overhead lifts. Your shoulders will thank you when you get older.
7. If you do glute bridges (wakes up hips) and proper good mornings (light weight, keep bar path the same) then your squat will be easier.
8. Supplements are NOT NEEDED. BCAAs are pushed but you get enough in your diet if you eat properly. Dont get a preworkout that has more than 300mg of Caffeine. Thats about what the average human should ingest a day. I use protein powder but thats cuz I dont want to cook and chew that much protein.
9. "Physiology is not that sensative" - James Linker You dont have to eat a protein immediately after workout, fasted cardio isn't a fat burning trick. There are no tricks. Burn more calories than you consume. Period. If you have a big meal with freinds one night, its fine. Eat less over the next few days. Caloric intake should be measure by days not one day. Though day by day is easier to manage. its not the end of the world to over eat one day.
For good information, here are two people i listen too.
Athlean-X
Trainer and Physical Therapist Jeff Cavalier. He tends to stay away from some movements based on his knowledge of body wear over time. He looks at things from a mechanically safe perspective.
Shredded Sports Science
James Linker. He breaks things down scientifically. He has a series on how muscle building works.
I hope some of this is good. Just trying to help. I hope others post hints that help as well.
Posted on 6/27/19 at 10:56 am to Rep520
When I started lifing in college, I was very much on a bro split and just had frick around-itis. I didn't see much progress, so I started looking in to LPs. I love them and haven't looked back.
I think a lot of beginners are intimated by the barbell for some reason. Maybe they don't want to be embarrassed lifting just the barbell or with only 5-10lb plates on each side. Who cares? We all have to have a starting point.
OP find an LP that you will enjoy, and not get burned out on. Put some weight on the bar and get to work.
R/fitness on reddit has a bunch of good beginner routines that you can find.
I think a lot of beginners are intimated by the barbell for some reason. Maybe they don't want to be embarrassed lifting just the barbell or with only 5-10lb plates on each side. Who cares? We all have to have a starting point.
OP find an LP that you will enjoy, and not get burned out on. Put some weight on the bar and get to work.
R/fitness on reddit has a bunch of good beginner routines that you can find.
Posted on 6/27/19 at 11:18 am to pwejr88
quote:
Is that because I’ve never really stepped foot in a gym up until two weeks ago and he wants to establish form and good technique?
I know he mentioned just starting with this plan and moving on to heavier equipment.
Your trainer sucks. Either he’s a clueless moron or he doesn’t really care about being a good coach. The most basic weighlifting exercises are bench, squat, deadlift and over head press, all using a barbell. You throw in a few accessory lifts to target specific needs, but those exercises are brick and mortar for strength building. Like the guys above me have mentioned, get on a proven, linear program.
Posted on 6/27/19 at 1:01 pm to pwejr88
Yeah, this is beating a dead horse at this point but that program isn’t going to do a ton for you. Most trainers prescribe stuff like that and you’ll see some results just because you’re new to the gym, but if you actually want to make real and meaningful progress outside of a beginner plateau you’ll need a different plan.
It is way too easy for people to get certified. Whoever hands those out should be neutered for their half-arse certification process.
It is way too easy for people to get certified. Whoever hands those out should be neutered for their half-arse certification process.
Posted on 6/27/19 at 3:43 pm to pwejr88
One more comment...
The suggestions and programs in this thread are good. However I think sometimes experienced lifters forgot how intimidating/frustrating/challenging it can be to start lifting, especially in a public gym. Also even with a workout plan its really hard to know what to do, what weight to start with, and most importantly, if you're doing things right.
If you want help starting off there are gyms that offer small group training classes that focus on basic barbell lifts and accessory exercises. This might be an option as you start off to get more personal attention and gain a base for moving forward. Also programs like crossfit, irontribe, etc., while not my interest, can be good options and will help you learn the basics. I wouldn't sign up for a whole year to start, but there is a lot to gain from working with an experienced trainer, especially for beginners. Or find a good trainer, or even an experienced workout partner.
To end....I will say the answer to getting fit and strong isn't the workout your "trainer" gave you.
The suggestions and programs in this thread are good. However I think sometimes experienced lifters forgot how intimidating/frustrating/challenging it can be to start lifting, especially in a public gym. Also even with a workout plan its really hard to know what to do, what weight to start with, and most importantly, if you're doing things right.
If you want help starting off there are gyms that offer small group training classes that focus on basic barbell lifts and accessory exercises. This might be an option as you start off to get more personal attention and gain a base for moving forward. Also programs like crossfit, irontribe, etc., while not my interest, can be good options and will help you learn the basics. I wouldn't sign up for a whole year to start, but there is a lot to gain from working with an experienced trainer, especially for beginners. Or find a good trainer, or even an experienced workout partner.
To end....I will say the answer to getting fit and strong isn't the workout your "trainer" gave you.
Posted on 6/27/19 at 3:55 pm to NOLALGD
True which is why I said doing stronglifts would be good to start. The app tells what weight, what lifts and gives you examples on the technique.
I agree CrossFit can be a very good option and red stick if in BR has some of the best coaches in the world there.
I agree CrossFit can be a very good option and red stick if in BR has some of the best coaches in the world there.
Posted on 6/27/19 at 8:57 pm to lsu777
I appreciate the replies..
BUT..
Just texted a buddy of mine the info I posted here. He’s a professional body builder, which I have no interest in being, but he’s beyond credible. He said it looks legit. I’ll go with that.
BUT..
Just texted a buddy of mine the info I posted here. He’s a professional body builder, which I have no interest in being, but he’s beyond credible. He said it looks legit. I’ll go with that.
Posted on 6/27/19 at 9:03 pm to pwejr88
Lol okay. Nevermind we've been trained by world record holders and have friends who won in NPC Nationals. We'll just trot along.
Posted on 6/27/19 at 9:16 pm to pwejr88
quote:
Just texted a buddy of mine the info I posted here. He’s a professional body builder, which I have no interest in being, but he’s beyond credible. He said it looks legit. I’ll go with that.
Your buddy thinks a program that doesn't even have a starting weight or any weight progressions planned looks legit?
Good luck, man. I don't wish ill on anyone. That isn't even a workout program, though.
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