Lifting Program

KatiePearson14
KatiePearson14 Posts: 19 Member
in Fitness and Exercise
I am looking for a good, solid weight lifting program I can add to my running schedule. I am training for a half marathon this summer and would like to gain some muscle and tone up. Any suggestions of programs? What do you use? Thanks!

Replies

  • AllanMisner
    AllanMisner Posts: 4,140 Member
    New Rules of Lifting for Women seems to be very popular now. If you're going to DIY, that might be a good resource.
  • Hornsby
    Hornsby Posts: 10,322 Member
    I use time under tension.

    http://www.simplyshredded.com/time-under-tension-the-scientifically-engineered-set-timing-technique-2.html
  • tricksee
    tricksee Posts: 835 Member
    A)
    Squat 5x5
    Bench Press 5x5
    Bent over Barbell Row 5x5

    B)
    Squat 5x5
    Deadlift 1x5
    Overhead Press 5x5

    Alternate workouts A and B ensuring a rest day in between. Start light and when 5x5 is completed, add 2kgs or 5lbs to the next workout.

    Simple and effective.
  • shelleytobefit
    shelleytobefit Posts: 65 Member
    I have seen something like this before but I was confused about what the 5x5 represents etc. Anyone care to help me clarify? Thanks bunches!!
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    Most lifting programs aren't suitable for mixing with marathon/half marathon training. And gaining muscle, as healthy as it is, isn't something you should be focusing on during the training process. Also, bear in mind, the calories you'd have to take in to see muscle gain while combining both training styles is sky high.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    A)
    Squat 5x5
    Bench Press 5x5
    Bent over Barbell Row 5x5

    B)
    Squat 5x5
    Deadlift 1x5
    Overhead Press 5x5

    Alternate workouts A and B ensuring a rest day in between. Start light and when 5x5 is completed, add 2kgs or 5lbs to the next workout.

    Simple and effective.

    So Stronglifts. I'd recommend the OP download the free PDF and read it too.

    Others besides Stronglifts and NROLFW are Starting Strength (highly recommended for learning good technique) and AllPros.


    ETA this link in regards to doing both strength training and running in case anyone was interested:
    http://www.myfitnesspal.com/topics/show/1091565-lifting-and-running
  • shelleytobefit
    shelleytobefit Posts: 65 Member
    I have seen something like this before but I was confused about what the 5x5 represents etc. Anyone care to help me clarify? Thanks bunches!!
    5 sets of 5 reps each.

    For the deadlift, it's only one set. That wasn't a typo (it's because the deadlift is done with much heavier weight).

    Thank you :) So just start with a weight that you can do all reps then add as you get stronger?
  • blow316
    blow316 Posts: 1
    The 5X5 program that was recommended is from a program called Strong Lifts. A lot of in depth (but easy to understand) detail can be found here http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
  • tricksee
    tricksee Posts: 835 Member

    Thank you :) So just start with a weight that you can do all reps then add as you get stronger?

    Yup. It's a well known, time-proven and widely used program that focuses on compound movements. Those being exercises that use more than one muscle to execute.

    Adding weight ensures that you're always getting stronger and recovering/adapting to the load being lifted. Your body is a very efficient machine, if you lift say, 30Kgs x 3 times, every other day, your body will adapt to lift just that, and no more, as there is no need to recruit anymore muscle. Your body will adapt to more stress and strain. So add weight.

    Should be mentioned that when you fail a particular lift TWICE in a row, reduce weight by 10% and ramp it back up again as normal.
  • arghbowl
    arghbowl Posts: 1,179 Member
    I have seen something like this before but I was confused about what the 5x5 represents etc. Anyone care to help me clarify? Thanks bunches!!
    5 sets of 5 reps each.

    For the deadlift, it's only one set. That wasn't a typo (it's because the deadlift is done with much heavier weight).

    Thank you :) So just start with a weight that you can do all reps then add as you get stronger?

    Ideally you want to start out with an empty bar & go up from there. You wind up adding about 100 lbs/month if you stick to the schedule. The light weights are meant to focus on form, while the heavier weights work on strength.
  • Cranquistador
    Cranquistador Posts: 39,744 Member
    http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    I do StrongLifts 5x5 program, and am a runner. I did have to modify it when my half training was closer to completion (long runs over 10 miles). I cut back on squats. I was also at a point when my weight progression had slowed. My legs needed the break. Now that I'm not training for a specific race, I'm focused on progressing again.
  • Care76
    Care76 Posts: 556 Member
    I also like the SL 5x5 program. It is very simple and easy IMO. I had to start with a smaller bar for some things like overhead lift and squats. I haven't added any weight to squats yet as I haven't gotten correct form yet.
  • Danny_Boy13
    Danny_Boy13 Posts: 2,094 Member
    B)
    Squat 5x5
    Deadlift 1x5
    Overhead Press 5x5

    DL's come at the end of workout "b" on SL5x5.
  • _errata_
    _errata_ Posts: 1,653 Member
    High Intensity Training. It uses the same lifts, but instead of volume, it focuses on lifting one set to failure and rest. If you are curious, I would check out Dorian Yates' program: http://www.bodybuilding.com/fun/dorian-yates-blood-guts-6-week-trainer.htm.
  • nonstopper
    nonstopper Posts: 1,108 Member
    simple and quick.

    DeadLifts and Heavy Squats ;)

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