my gym assessment sort of sucked

[mini_mouse]

I have just joined a new gym and I got my free assessment and program planning yesterday. However, the woman who drew up the program for me didn't quite meet my expectations. I mean, not only was she not remotely buffed up (she was positively rotund and jelly-like, and she kept complaining about her pulled shoulder muscle), but she also seemed to think that benchpressing 10lbs was reasonable . Whenever I suggested that I could perhaps put the weights up a little on the machines she broke into a diatrube about how I should't push myself!! She insisted that 10 reps was all I should do for each machine and got her knickers in a knot when I suggested 15.

But the worst of it was that she wouldn't incorporate any free-weights into my program! She said that because it was only my first assessment, free-weights were too advanced and that I shouldn't '"tackle" them until I'd been working-out for a couple of months!! I was so pissed! Argh. She eventually told me that if I wanted something more 'intensive' then I should make an appt. with one of the personal trainers there. So I immediately pointed out the biggest meanest looking of the trainers and asked for his number

I really don't know what to make of it all though. I mean, yes, I'm a novice, but I'm not a pansy! I am naturally quite strong and, seeing as I didn't even break into a sweat at any point during this "work-out", I feel like she was underestimating me. Maybe I'm wrong?

Here's the program she drew up for me. She initially didn't want it to be any longer than 60mins of cardio and weights combined, but I managed to haggle a bit more out of her. She insisted that it was too much though . What do you think? ....

- warm-up: 5 mins on rowing machine (resistance 5)
- stretches
- treadmill: 10 mins (speed - 3.5m; elevation - 3)

- leg press: 3 x 10 (plate 7)
- rowing: 2 x 10, wide and close (plate 3)
- chest press: 3 x 10 (plate 2)
- lat pull down: 3 x 10 (plate 3)
- arm curls: 3 x 10 (plate 3)
- tricep extns: 3 x 10 (plate 3)
- shoulder press: 3 x 10 (plate 25)
- hip adduction: 3 x 10 (plate 60)
- hip abduction: 3 x 10 (plate 60)

- ab crunch: 2 x 12
- ab reverse crunch: 2 x 12
- obliques: 2 x 15
- cool-down: 5 mins (speed - 3.0m; elevation - 0)

I am going to be going to the gym 3-4 times a week (and doing some classes too) - is this program enough to actually do anything??

- mini

p.s The woman was also baffled by my pulse and bp readings because, while my bp was low (98/71), my pulse was high (98). She couldn't understand why one was low while the other was high. Is this symptomatic of anything I should worry about?

 

[smallmovesal]

i go to a women's gym here and i have a free trainer visit... but after looking at the ppl there.. i gave it a pass.

go for the mean trainer.

 

[BronzedGoddess]

The low bp and high pulse rate means you are dehydrated sweetie. Drink plenty of fluids asap. PLEASE!

 

[Trance]

I have the same thing - low BP, high pulse, my doctor has never said a thing about it!

Glad this was brought up - I haven't been drinking enough water.

 

[malhavoc]

Since no one has commented on the routine yet, allow me.

I think that program is absurd. She has you doing a whole body routine 4 times a week?! Even if the volume is low, that is definetly not a good way to train.

3 day splits have always worked best for me:

push / pull / legs

or my current one which is:

chest/bi's
tri's/back/hams
shoulders/quads

(calves are done when I have time).

with a day of rest between each day and a two day rest at the end of the week.

 

[AziaReign]

And you wonder WHY I HATE my gym! (I go to a female only gym)The trainers there ain't shit, they sucker you in to a lifetime membership, and they don't even know how to train you properly! Its a buncha bullshit. Once I have some x-tra cash, u bet your pretty lil' asses i'm joining a male/female interracting gym!!!!

 

[starfish]

I would train each body part once a week and train it hard. You have to give your muscles time to heal between training sessions.

Train each body part once a week and eat the right foods for your muscles and body.. Otherwise, what's the point of going to the gym?

Dump that fitness person

 

[Gladiola]

OK, I also diagree with the program she set up for you - but I don't think she was entirely clueless. I want to point out a few things here:

I mean, not only was she not remotely buffed up (she was positively rotund and jelly-like, and she kept complaining about her pulled shoulder muscle),

So I immediately pointed out the biggest meanest looking of the trainers and asked for his number

A friend of mine I mention often, who is a Master Degreed Exercise Physio, was published in the NSCA Journal, etc. Says on this front, "A person can look great/fit IN SPITE of their ignorance, rather than BECAUSE of their knowledge."
Buff bod doesn't equal 'great trainer' & not-so-buff bod doesn't equal 'no knowledge about fitness'.
Genetics play a part & with an injured shoulder, you are severly limited in what you can do at the gym. (Although that was unprofessional of her to whine to you). Mr. Buff trainer guy could very well be a million negative things.... (i.e. not a great trainer even though his bod is great)

I should't push myself!!

About this and the not-using free weights... think of this from a practical standpoint. Do you understand how much pain you can end up in after an "intense" lifting session? Even when you have been lifting for years - you can experience serious soreness. If you are new to liftnig & experienced that awful DOMS - odds are, you might NEVER come back! She is likely thinking of the long haul...

With free weights - you can SERIOUSLY hurt yourself if you don't have proper form. Proper form can be VERY challenging. I've worked with friends & HELD their wrist in place for them - & still they would be messing up. If you are using HEAVY weight that is challening you AND your form is off.... you will no longer be utilizing your gym membership cuz you'll hurt yourself.

It is easier to learn the basic movements on machines & then progress to free weights (although I do think she's babying you *too* much). It is also easier to learn the MOVEMENT with light weights. My training partner kept messing up his lateral raises - rotating externally at the shoulder instead of just lifting - so I handed him FIVE LBS weights - then I had him do the movement with NO weight so he could get **comfortable** - then he did his set to failure.

I really don't know what to make of it all though. I mean, yes, I'm a novice, but I'm not a pansy!

My guess is that she is treating you like the average lady that comes in there. This IS appropriate 'babying' for the average lady (trust me, I'm quite familiar with them!)

I am naturally quite strong and, seeing as I didn't even break into a sweat at any point during this "work-out", I feel like she was underestimating me.

You should be starting out slow anyway (i.e. not going to total failure). & don't judge the success of your workout on sweat - VDL never sweats & check out her bod!

Here's the program she drew up for me. She initially didn't want it to be any longer than 60mins of cardio and weights combined, but I managed to haggle a bit more out of her.

Again, I think she is being cautious & doesn't want you to 'bite off more than you can chew'. Better you do a program that isn't very ambitious & you won't be working VERY hard, then do a program for a competitive elite athlete --- & drop out totally after 3 weeks (not working out AT ALL anymore) - right??? If you are dedicated though, yes, step it up. But you have to understand this woman deals with the AVERAGE woman & the AVERAGE woman is NOT dedicated, she will look for ANY excuse to not exercise & even FOUR HOURS a week can seem like a crazy excess of time & TOO MUCH to commit to on top of everything else? Ok, I think I've made that point now

Work each body part 1X per week & base your routine around that. There are various training splits for you to choose from. Whole body every workout is nuts if you're working out 3-4X per week.

is this program enough to actually do anything??

It would have burned calories & helped you lose weight, which is what the average woman wants.

If you're going to pick a trainer, pick one who's first and foremost friendly & you get along with. Someone who LISTENS to you & what you want (not dictates to you) someone well spoken who is capable of conveying to you what you need to do and WHY so that you'll eventually be able to train without him or her.

Sorry so long, but obviously you struck a chord with me! As for the women-only gyms... the have their bad points. But spend some time on the training board reading about stuff idiots do at the gym & they have their benefits too!

 

[smallmovesal]

great post gladiola!

i do like my women's only gym for its clean (and very available - lots of cardio bunnies!) machines and the weights that are in order and not left on machines.

otherwise, i'm very happy with the machines at the other gym at home... it has more leg machines i like.

 

[Arioch]

I would actually recommend learning to lift with the free weights fromt the start. One of the most frequently neglected aspects of training is learning the skill of the lift. It can be rather depressing to spend a few months making progress on the machines then having trouble with the most basic lifts because the stabilizing muscles involved in a particular lift are weak, as well no real skill development.

Do it right the first time instead of spending time doing it over.