Questions on Training

[Ruby]

Hi,

I've been a long-time lurker of the O2 boards and came along when you all moved here. I never had a reason to post, since i mostly read the current posts and archives. But I do now, since I can't find the answer anywhere (especially since I had to register to see these forums, made it easier :lol: )

In the past, I've mostly done upper/lower body splits and varied the rep/weight ranges. I told my PT (been working with her for a few years). I wanted a heavy program, she gave me something different, in the version of supersets. There's no rest other than moving to the next exercise and involves a lot of alternating exercises. I only have a portion on it, but it looks like this so far:

Leg Day
Plyometric Jumps - 2x10
Walking lunges w/db (back and forth across gym floor) 4x
Reverse walking lunges w/db 3-4x
Glute lift - both legs 1x12, left leg 1x12, right leg 1x12
Glute kickbacks w/resistance band - left leg 1x12, right leg 1x12
Glute lift - both legs 1x12, left leg 1x12, right leg 1x12
Glute kickbacks w/resistance band - left leg 1x12, right leg 1x12

Glute lift - not sure what the tech name is - it is where you are laying down, placing your feet on a bench and lifting your glutes off the floor
Glute kickbacks - where you are bent over like a dog and kick the resistance band from your feet out

Upper Body - Push Day
Flat DB Bench Press - 1x15
Lying Tricep Extension - left arm 1x15, right arm 1x15
Flat DB Bench Press - 1x15
Lying Tricep Extension - left arm 1x10, right arm 1x10
Incline DB Bench Press - 1x15
Lying Cross Tricep Extension - left arm 1x10, right arm 1x10
Incline DB Bench Press - 1x15
Lying Cross Tricep Extension - left arm 1x10, right arm 1x10
Cable Chest Pull - 1x15
Tricep Pulldown - 1x10
Cable Chest Pull - 1x15
Tricep Pulldown - 1x10

Lying Cross Tricep Extension - when you are lying down, lift the weight and drop it to the other side of your face rather than towards your head
Cable Chest Pull - similar to chest flyes except its brought higher so you are pressing from the bottom to the top of your head

The upper body pull day will probably have the same pattern as the upper body push day but also include more of the shoulders. Sorry about the lack of terminology. I know the exercises but I don't usually recall the actual technical term. My question is on the effectiveness of supersets and 3 day splits. The workout does get me fatigued but I'm a bit concerned about the many reps I'll be doing. I thought I read also that push/pull would be a two day split, that the leg wouldn't be split off separately. Am I wrong? Additionally, I'd have trouble hitting all the areas 2x/week.

Any thoughts?

[Amy]

Yes, fire her.

and read the stickies which have a fabulous split in them.....and use that split...

[Leah]

Originally posted by Ruby@May 10 2006, 04:05 PM

Leg Day
Plyometric Jumps - 2x10
Walking lunges w/db (back and forth across gym floor) 4x
Reverse walking lunges w/db 3-4x
Glute lift - both legs 1x12, left leg 1x12, right leg 1x12
Glute kickbacks w/resistance band - left leg 1x12, right leg 1x12
Glute lift - both legs 1x12, left leg 1x12, right leg 1x12
Glute kickbacks w/resistance band - left leg 1x12, right leg 1x12

Glute lift - not sure what the tech name is - it is where you are laying down, placing your feet on a bench and lifting your glutes off the floor
Glute kickbacks - where you are bent over like a dog and kick the resistance band from your feet out

It's called a bridge.

You've been working w/ her for years and that's all she's got you doing for legs? :blink:

That is NOT right. At all!

[Leah]

Originally posted by Ruby@May 10 2006, 04:05 PM
My question is on the effectiveness of supersets and 3 day splits. The workout does get me fatigued but I'm a bit concerned about the many reps I'll be doing. I thought I read also that push/pull would be a two day split, that the leg wouldn't be split off separately. Am I wrong? Additionally, I'd have trouble hitting all the areas 2x/week.

Any thoughts?
A 3 day split is effective and so are supersets. But it matters what goes into that split and how the exercises are set up.

That is not effective...

[Erik]

I'm sorry and no offence meant, but that is just horrible.

[Ruby]

Thanks for the response guys. I knew this was a really bad program, but needed some confirmation.

She's is a PT for the company so I see her all the time in the gym. Honestly, I've always tweaked her workouts (i.e. rep ranges - she always has me working in the 12-15 range, although I'll adjust it myself, or change some of the routines). I feel like I'm given weak (or girly) exercises vs. the ones she gives to the men. I'm not sure if that stems from the whole toning myth out there, but it's bothered me for quite some time.

I especially feel odd questioning her, because I feel awkward saying, "Well, I've read etc from the boards" than listen to her.

[Ruby]

Originally posted by Leah@May 10 2006, 03:14 PM

It's called a bridge.

You've been working w/ her for years and that's all she's got you doing for legs? :blink:

That is NOT right. At all!
I've been doing heavy squats before, so I'm not sure why this was added in honestly. I did ask her for different exercises though, so that could be it.

[Leah]

Do you even need a personal trainer? :unsure:

Surely you've learned proper form by now. What do you need her for?

[Ruby]

It's habit, I learned a lot from her, especially on the exercise forms. I didn't think to go off on my own since I've been with her for so long. I guess it's time to let go. I'll do the full body workout in the stickies. Thanks again! :)