Need a bit of help

[Klainis]

I was hoping you all could help me out with a weight lifting routine that a personal trainer gave me. From looking it over and going through it a couple weeks, I just don't see it helping me reach the goals I want properly.

First off, my goals are 1. lose fat 2. better cardio/endurance and 3. strength.

I am slowly changing my diet to help with 1. and will post it if needed, but I am more looking for help with the routine.

As far as cardio stuff I was doing boxercise type classes M&W with 1 on 1 boxing training T&TH and a kick boxing class on Fridays. I tweaked my wrist pretty bad though and have just been running and elliptical during those times until it is better.

All of these are 20 reps times 3 sets except dips which are 10 reps times 3 until I can do full bodyweight, then they are to failure.

Tuesday: superset with ab work between sets

Bench Press Dumbbells

Incline Dumbbell Bench Press

Dips (I seem to hurt my right shoulder pretty bad when I do these, any suggestions to help?)

Cable Extensions(Triceps)

Dumbbell Press

Lateral Raises


Thursday: superset with shrugs

Pull Downs(Lats)

Cable Rows

Dumbbell Dead Lift(Straight Leg)

Preacher Curls

Incline Dumbbell Curls


Saturday: superset with abs

Squat: He recommended the squat machine, but I find it strange that I can do 180lb on there and on 20lb with free weights.

Leg Press

Step Overs(with weight)

Leg Extensions

Leg Curls


I appreciate any help you may have for me.

[neomacro]

Instead of all the multi isolation exercises, why not do the big 3? Try the S&P FAQ. For pure strength training they have a wealth of info. If you're looking for more conditioning/endurance based strength, check out ross's site on http://www.rosstraining.com. Just my 2 cents.

Cheers.

[Kensai]

Originally Posted by neomacro

Instead of all the multi isolation exercises, why not do the big 3? Try the S&P FAQ. For pure strength training they have a wealth of info. If you're looking for more conditioning/endurance based strength, check out ross's site on http://www.rosstraining.com. Just my 2 cents.

Cheers.

Agreed, unless you are working to also burn calories the squat, bench, and power clean are the 3 most efficient strength builders IMO.

[Klainis]

I am mostly looking for fat burning right now, with conditioning being second and strength third. Would you all suggest more reps with less weight, or less reps more weight? Also if doing the big three, should those be the only weight training I am doing or should I supplement them with other lifts?

[neomacro]

Supplement them with other lifts. Try the 5x5 or 2 day split from S&P FAQ. For fat burning, i suggest you develop a little aerobic base and then do HIIT or interval training. It seems to be working for me. Details are in conditioning FAQ. For all your needs, FAQ is your friend.

cheers.

[Klainis]

I just want to make sure I fully understand because I have been told differently for most of my life(Doesn't mean they were correct), but doing a high weight low rep weight lifting routine will be beneficial to my goal of fat burning vs lower weight higher rep?

[Klainis]

Also is Rippetoe's Starting Strength better to start out than straight 5x5, or does it really make a difference?

Sorry if I keep asking what seem to be pointless questions, but as I have been looking through the site, I have found alot of great information on both conditioning and strength training, I just have not found anything that combines strength training with fat loss(Of course I may not have used the proper words when searching).

[Standard]

Originally Posted by Klainis

I just want to make sure I fully understand because I have been told differently for most of my life(Doesn't mean they were correct), but doing a high weight low rep weight lifting routine will be beneficial to my goal of fat burning vs lower weight higher rep?

Well there is the "thought" that higher reps tone, and lower weights will make you big which isn't exactly true, the benefit with going for a slightly higher rep range is that you are now able to perform all your sets with a lower rest period in between which can help to boost the ****bolic effect of lifting. The main expenditure from weight training is after you have finished lifting, your body will remain at an elevated rate of ****bolism, the affects are similar to HIIT training where as with say LSD running your benefit is almost entirely during and the post affects are limited.

Any of the routines suggested would be a great addition to a conditioning program, but weights and running will only get you so far, you want to lose weight, eat better, read the 7 habits in the D&S FAQ for an excellent primer on a solid diet.



Also the routine you got from that trainer sucks some serious balls,


Do you wrap your hands for boxing practice? if not you should

For dips you may want to lean forward a bit, that usually helps. Other notes keep your elbows in and use a controlled decent, no bounce at the bottom.

[Klainis]

I do wrap for boxing, but I have very weak forearms and wrists, coupled with a punch with improper form was bad times. I bought some CoCs and have been using those. That along with just trying to hold weight steady while doing lifts has improved those a bit.

Once my shoulder allows it, I will try those suggestions for dips.

Thanks a lot for all the replies.

[Standard]

For wrist strength start sledge levering, buy/make a wrist roller ( i have 4" how to thread in S&P), start bendign ****l, ripping phone books etc.