Advice on bodybuilding

[BeeUnique]

Hey guys!
I got a trainer(s) about 5 weeks ago. I would like to compete in a body building comp or figure comp in a year or so, depending on what I can get my body to do.
The trainers seem to not care about the weight I am using though. They tell me weight does not matter it is all in how slow and controlled you do it. That's all good but shouldn't I be increasing as well??? I have learned I have to stay on them all the time as to recording the right info in my training log.
The routines are pretty mixed up, various machines. A few super-sets in there.

Can someone look at my routine and tell me if it is enough to build & loose bf?
Training routine: in the PM
M- shoulders/chest/abs
W- quads/hams/calves
F- back/bis/tris

M-F 5:00AM treadmill 30-45 min

Diet is good they have me on. I rotate carb levels every 2 weeks. Taking xenadrine,creatine & vitamins.
At my 4 week measure I had lost 8 inches total. The program is 12 weeks and before I sign up for another......
Any comments, suggestions???
Thanks!!

 

[slinky]

Is it all machine work? Does your trainer have you performing any type of compound exercises like squats, deads, bench?

It's just that I've moved away from the "typical" bodybuilding routine sometime ago. And I wish I could have done this when I began competing in bodybuilding contests. I would have built a more solid foundation in terms of density and utlimately a more shapelier physique a loooooong time ago.

If the trainer hasn't added these exercises, then he/she should. The density/shapeliness will be a benefit for your physique in both bodybuilding and/or figure.

Also, the lift poundages are important. As your body is adapting to increased poundages, it is also gaining muscle to accomodate these strength requirements. And that's what you want. ANY person embarking on bodybuilding should want to to pay heed to their poundages if the goal is to gain mass. Also, increased weight means that your body is adapting neurally - so not all strength gains will mean you are getting huge muscles.

And you gain mass/strength you increase your metabolism; therefore you may not require as much time on such things as treadmills or stationary bikes.

It would be great to see a outline of the types of exercises your trainer has you performing, too. That would be helpful.

 

[BeeUnique]

That's what I thought. I told them I need to increase my weights.
There are some compounds in there.
Anyway, here is a sample of excercises I have been doing over the 5 weeks:
Leg day: lunges, leg extensions, hack squats, ball squats, standing leg curls

Back: lat pull down, hammer strength wide rows, close grip pull downs, close grip cable curls
Bi's: barbell curls, hammer seated curls
Tris: Tricep bar press down
dumbell kick back
Abs: ball crunches, leg raise bench

Chest: delt fly, flex pec dec, bench press, dips
Shoulders: side lat raises, fromt raises, flex press

2-4 excercises per group, 3-4 sets of 12-15+ reps.

So I should maybe do 30 min cardio as opposed to 45min? I do between 3.5 - 3.8 mph on a slight incline.
My current stats are 5'3, 140lbs. and bf of 29% (should be lower since I lost 8inches though)

Thanks for the reply Slinky, this is valuable info cause I do not want to wast $$ or time going in circles!

 

[slinky]

Bee: glad to be of some assistance.

Hmmmmm *looking over routine*.

Why not simplify the routine a bit like this:

Legs: back squats, lunges, leg curls (lying or standing)

Back: deads, pullups or pulldowns (preference is pullups)

Chest: barbell bench, DB flyes, dips

Shoulders: DB presses, side lats (even though I'd prefer DB shrugs).

Bi's: standing DB or barbell curls / Tri's: lying tricep extensions

*You see where I'm going to? This is the beauty of such compound exercises as squats and deads.

As for cardio, I'm a big believer in HIIT. Personally, I wouldn't perform 5-days of 30-45 minutes of cardio. How about cutting down by 2-days? OR you can perform 2-days of cardio and add a day or two of HIIT (sprints, jump rope).

You should find out where you're at now in terms of BF%. To see what your composition is (did you lose BF? or more LBM?) - but you've lost 8inches? Good job!

 

[JJFigure]

Slinky! You're back! Missed ya, babe!

I second Slinky on the HIIT cardio - that's all I do in the offseason. Of course, I also HATE steady state cardio.

 

[BeeUnique]

Yes, I do get where you're going with the compound excercises and I agree. I much prefer that as opposed to machines. I am not very tall so the machines are awkward and uncomfortable. I have been researching on these boards and books for quite a while and all I have learned has seemed to be put on the back burner cause I broke down and hired a trainer. I feel like I know more about the right routine for me than they do! Looks like I am gonna have to whip THEM into shape!! The one thing that really irritates me is I told them I did not want to back-track/start over by training with them, they assured me I wouldn't be. Training isn't new to me, I just need to be pushed.
The bf calipers were broken so I hope to have it done this week.

As for HIIT, I have been reading up on this. So it is sprinting, jump rope or some type of vigorous activity for a solid 15-20 minutes?? My knees aren't too good at running.
What are some other alts? I think I will try it though.
I also picture someone running around like crazy screaming and yelling waving their hands about too.....bet that would burn some cals

Thanks guys!

 

[slinky]

I'm with JJ: HATE steady state cardio. (and thanks for the "welcome back" JJ!)

As for HIIT: I perform "boxer rounds". 3-minute rounds with 1-minute of rest in between. You'll have to build up to the 3-minutes though. Begin with 1-minute round/1-minute of rest.

If you're going to begin with sprinting sessions, you can do a run/sprint combo. You can also perform HIIT on a row machine or eliptical trainer. I like the row machine in the gym when not jumping rope. BUT, if running around, screaming and waving your hands in the air is the preference? Hey, whatever works!

As for trainers. Sad ain't it? I find that alot (not all, but ALOT), of trainers don't know how to properly perform squats (w/out the Smith machine) or even deads so they gravitate AWAY from those exercises. As well as they also believe what your trainer said that weights "aren't important". Believing that increased poundages are more of the concern of a powerlifter than a bodybuilder. And that's far from the truth.

And I'm also short (5'4") and my routine is now pretty much free weights and very much powerlifting/olympic lifting based with some strongman training thrown in.

Oh! Forgot to say something about diet. Hopefully you've included things like fish oil or flaxseed oil to your diet?

 

[BeeUnique]

Well, Wednesday I am gonna have a talk with these trainers.
Why do I feel I know more than they do sometimes!

I can't wait to try HIIT. Think I will start with the elipitical machine, then maybe row machine. When boxing, are you using a punching bag?

I was adding flax seeds to my salads......flax oil is better?? I also eat lots of white fish, occasional salmon & chicken. No pork or red meats.

Slinky, thanks for your comments!!

 

[Gladiola]

As for trainers. Sad ain't it? I find that alot (not all, but ALOT), of trainers don't know how to properly perform squats (w/out the Smith machine) or even deads so they gravitate AWAY from those exercises.

Yup. Unfortunately there are a lot of idiots out there! Also unfortunately, the world of professional fitness consulting tends to err greatly on the side of caution (THANKS, our litiguous society!) & squats & deads, along with GM's & heavy poundages carry more risk than your basic leg extentions, etc.

Bee - yup, go with the flax oil, the seeds go right through ya so you don't get the benefit of the EFAs.

 

[slinky]

Y'ello again, Bee:

Yeah, I hit a heavy bag (and I follow the same "boxing rounds" rule when I heavy bag train). But then I also train in a boxing gym. Other things I do at home: shadow box. Now when I jump rope, instead of the 1-minute rest, I shadow box in between my "rounds". After 20-30 minutes of this stuff: I'm done! And I do this twice a week at home.

Oh, and flax seed is just fine! We make sure we have a nice big supply of flax seeds at home. And we also get flax seed bread; not bad, pretty yummy!

No red meats? That's my staple. Nice, big juicy steaks. But I think as long as you're getting sufficient protein, you'll be fine.

And I know this goes without saying: to keep everyone here updated as to your progress!