1st Training Session

[BabyMuscles]

Well today was my first day at the gym. Along with my membership I get 4 free personal training sessions, which is good for me considering I don't know anything about lifting. I'm currently at 5'2", 129 lbs. We're doing my BF% tomorrow. Today we worked biceps, triceps, shoulders, and abs. I definately felt like I worked... and I'm sure I'll feel it even more tomorrow. He said I have good muscle mass, so when I get lean I will get definition.

Just a few questions for my fellow Elite members:

1. Do you work with trainers? Once my free sessions are up I won't be able to continue like I want due to cost. I can swing it probably once or twice a month (depending on how my new job turns out). Do you think this is enough to keep me going in the right direction?

2. Are there any threads or good websites anyone could recommend on descriptions of bodybuilding? I always thought of bodybuilders as being huge, but I have noticed that women bodybuilders range in size. Is this where lightweight-heavyweight comes in? Differences between fitness models, bodybuilders, etc?

Anything else you would like to recommend to me, don't hesitate. I'm soaking it all up like a sponge. Thanks everyone!

 

[spatts]

1. I prefer training partners. I've trained both ways.

2. Natural bodybuilding women do not get huge. Check for pics from tested organizations, and I think you will be very impressed.
Figure, lean, but not overly muscled. Fitness, figure with a routine. Body building, muscle size/symmetry/balance, etc. Middle weight cuts off around 135 or so (I'm not really sure). I don't know where light cuts off. Usually fitness and figure are tall and short class. All are judged subjectively by mere mortals. lol

What all did you do tonight, and what kind of form suggestions was your trainer making? What kinds of things did you ask him/her, and what were the answers.

 

[dzulboy]

get a good partner and ditch the trainer 90 % of them do not have a clue what they are doing

 

[FitFossil]

Trainer or no trainer, learning proper form for the different exercises is SO important, both for making the best progress and for injury prevention. Visualize the muscle you're working and feel it working. Here's a good site that has videos of different exercises: http://www.exrx.net/Exercise.html
Go to the Workout Templets and then click on a body part and it'll show you various exercises.

90% of people in the gym use horrible form, so unless someone really has an awesome physique, don't try to copy what others are doing.

 

[pwr_machine]

First and foremost, welcome to the boards. Like Spatts said, find a good, reliable training partner. You'll most likely learn more as a couple or group than you could learn elsewhere. I'm a personal trainer and I wouldn't recommend half of the personal trainers out there. You're best bet may be to find someone with practical experience. However, your trainer could be a good trainer. Flood him or her with questions and gather as much knowledge as you can. Learn correct form on the exercises and you'll be well on your way to reaching your goals.

 

[BabyMuscles]

Thanks for all of the comments so far. In answer to Spatts questions, here are the exercises we did. I'm sure I've got some of the names wrong, but you should get the idea. I used the website FitFossil suggested to get some of the names (great site, thanks!)

BICEPS:
Hammar curls (dumbbells)
Bicep curls (dumbbells)
Lever curls (machine)

TRICEPS:
Bent-over triceps extension (cable/rope)
One arm pushdown (cable/rope)
Triceps extension (lever)

SHOULDERS:
Raise plates overhead (like jumping jacks)
Lateral raise (sitting/leaning slightly forward)
Front raise (dumbbells)
Shoulder press (machine)

ABS:
Leg extensions (lying flat, bring knees in and extend out straight)
Leg extensions (lying flat, straight legs up and down)
Crunches on ball using small dumbbell behind head
Lying down and holding trainers ankles behind my head, he
pushed my legs down and I brought them back up

I also did 25 minutes of cardio on the treadmill. I think that's everything. As far as form, he showed me hand and arm positions when using free weights and machines (how far to come up or push down, etc.), showed me normal reps, slow reps and half reps, how to stand and sit when doing exercises. I didn't ask many questions, I guess because I don't know what to ask. We're supposed to discuss nutrition and goals today as well as my workout (how many days/wk, etc.) What are some things that I need to ask my trainer? Also, what should I look for in a good training partner? I spent a few hours yesterday browsing the web and I found this website for my state:WV Bodybuilding. West Virginia is so small that sometimes its hard to find what you're looking for, but maybe this will be a place for me to start. Thanks everyone!

 

[Sassy69]

Training partners can be a benefit or a curse, depending on the person. Also if you confine yourself to training only with a partner, you are dependent on that partner ALWAYS being there for your training session. Also if you get used to having a person spot you all the time, when that person isn't around, your form may suffer. If you can find a partner, awesome! But don't let the lack of partner keep you from training with tight form & intensity.

The goal of working with a trainer when you are starting out is to learn the correct way to use all the equipment (sometimes it hard to figure out how you even get in & out of some of the stuff!) and also how each movement feels - so YOU can tell if you are hitting the right muscles & using the right form. Also once you know what exactly you are working, then you can make your own modifications to your training routine. For example, if you are working triceps, you can choose from several different exercises using machines, cables or free weights. What you really want from a trainer is enough knowledge so that you can go off on your own and know that your form is the way it should be and also the guidelines for training. Then you have enough understanding to make modifications yourself. As much as I understand that trainers need to make a living too, leaving the client completely dependent on the trainer is just sad.

The times to go back to a trainer for a couple paid sessions is maybe after 6-8 weeks of the same routine/schedule, to get some modifications or perhaps some more advanced routines to keep your body responding to new & different stimuli.

Also if you have questions about form or a particular exercise, or need a spot you can usually ask your same trainer or start talking to people in the gym who look like they know what they are doing. (These are usually the people who are not sloppy w/ their lifting, are usually in the gym at the same time and aren't running around bragging about "how much iron they can push".) Most people will give you a hand if you need it.

And of course, continue asking questions on EF! The women's board, the diet board & the training board will probably address most of your fitness needs!

 

[BabyMuscles]

Thanks for your info Sassy! I will definately keep these ideas in my head. I have two more sessions with him before I start "on my own". He's told me that he's always there though, so if I need help with something or have a question he'll be happy to assist. He measured my body fat yesterday (17.4%) and we discussed goals and nutrition. He suggested that I consider a protein supplement and he said that starting on soy may be best and then later switch to whey. What is the difference? (guess I should have asked him that). I've learned a lot in the past few days though, and I'm excited about the journey ahead.