full body four times a week?!?!?!

[emmab]

my trainer (who is really just a gym employee i am sure!) has given me the following programme

one exercise each body part, 3 sets of 12 reps, full body each time, four times a week

does this sound off to you???

i have been doing weights for two months, am recovering from ED and have osteoporosis

that said, in the 8 weeks i have gone from leg extensions of 14kg max, up to 6reps of 49kg

should i just follow wisdom etc here and ignore him!

 

[Jacqueline747]

Personally if I were doing full body 4 times a week I would only do 1 set of 12-15 and make sure you don't go to failure.
I was doing full body 3x's a week... 2-3 different exercises per bodypart.

If your interested.. look up HST training on google or whichever. I tweaked the plan but the basics seem to be quite a good program. Especially if your bones or joints are weak. AND.. if you superset your exercises... you don't have to do so much cardio.

 

[wlmcrae]

How long does that take you? Two hours?

 

[Jacqueline747]

How long does that take you? Two hours?

I superset my whole routine... and I do 15 reps of like 13 exercises and it only takes me 40mins or so.
I know your not asking me but just a ball park. All my lifts are controlled and 2-3secs.

 

[scorpiogirl]

You need to take into consideration your medical condition. You would not be able to do my program or anyone elses for that matter being that we have not been where you are physically right now. You need to take it slow and make sure your body can handle the training you're putting it through. As you gain strength, you can probably increase slowly. Your diet is a MAJOR MAJOR MAJOR part of this process. You have to get the necessary nutrients to support your training and strength.

Don't go too fast. You WILL get there, but you need some healing first. Take care, Girl!

 

[nikkita]

It looks ok, give the programme a try

 

[alex2678]

Well first off I hope your health issues are under control and you are feeling better given the circumstances. If you've been seeing steady strength and muscle increases with your current routine, then by all means continue to follow what is working. All programs will eventually plateau and you'll have to change the weights around.

With regards to the full body routine done every other day, I personally think they're great even for the advanced athlete to get past sticking points and to make steady progress. The goal should be to just add one rep to each exercise for each of your training sessions. Increase the weight and start over once you feel that weight is too light. Basic progressive resistance but the with higher frequency and lower volume training there's a lot less DOMS in the muscle tissue.

Go by how you feel. If you're current program is giving you the results you seek then continue following it. Your trainer doesn't know you as well as you do. Hope everything works out great.