Strength Training

cc2r1511

Does anyone have a strength training plan that they follow? I do cardio 6 days a week for 45 minutes or more but I always have trouble with strength training. I have a gym membership and I have dumbbells at home but I just need a program to follow.

arhzon

Check out www.bodyrock.tv I follow this girl's videos on YouTube, and she does a lot of body weight exercises for strength training that are challenging and will mix it up for you.

lesliemk

I love ChaLEAN Extreme. It's strength training 3x per week and then offers cardio, but you could obviously do whatever you'd like for cardio. The strength series is pretty impressive though... I cannot believe how strong I am now. Let me know if you have more questions about it!

poustotah

I do it old school - one or two muscle groups at a time. So here would be a 'sample' schedule for me.

I do weights 3 days a week for 4 weeks.
Mon - Biceps and Triceps
Wed - Legs
Friday - Back

Mon - Chest
Wed - Back and Biceps
Friday - Legs

Mon - Chest and Triceps
Wed - Legs
Fri - Bicep Only

Mon - Chest Only
Wed - Tricep Only
Fri - Back Only

Two weeks of straight cardio. One week rest. And you can mix this up however you want.

Now when I do these, I do these in a series of 12 reps, 10 reps, 8 reps, 6 reps. And as I step down the rep, I increase the weight. This gives you the freedom to use whatever weight you are comfortable with and increase so you see the progress. When I do combination exercises, such as chest and triceps, I choose 3 tricep exercises and 3 chest exercises. When I do a single muscle group, I select 4-5 exercises for the muscle group and the next time I hit that muscle group, I do something different. So for legs I may do leg press, extensions, squats and lunges all using as heavy weight as I can tolerate. The next time I hit the legs I might do squats, lunges, lifts with a step, hamstrings, and extensions and use a moderate weight just for toning. When I do toning, I typically do 3 sets of 10 or 12.

cc2r1511

I do it old school - one or two muscle groups at a time. So here would be a 'sample' schedule for me.

I do weights 3 days a week for 4 weeks.
Mon - Biceps and Triceps
Wed - Legs
Friday - Back

Mon - Chest
Wed - Back and Biceps
Friday - Legs

Mon - Chest and Triceps
Wed - Legs
Fri - Bicep Only

Mon - Chest Only
Wed - Tricep Only
Fri - Back Only

Two weeks of straight cardio. One week rest. And you can mix this up however you want.

Now when I do these, I do these in a series of 12 reps, 10 reps, 8 reps, 6 reps. And as I step down the rep, I increase the weight. This gives you the freedom to use whatever weight you are comfortable with and increase so you see the progress. When I do combination exercises, such as chest and triceps, I choose 3 tricep exercises and 3 chest exercises. When I do a single muscle group, I select 4-5 exercises for the muscle group and the next time I hit that muscle group, I do something different. So for legs I may do leg press, extensions, squats and lunges all using as heavy weight as I can tolerate. The next time I hit the legs I might do squats, lunges, lifts with a step, hamstrings, and extensions and use a moderate weight just for toning. When I do toning, I typically do 3 sets of 10 or 12.

I know the different parts of my body to work. I just want to know the exercises that make that happen. I would like dumbbell workouts as much as possible but the rest I can do with gym materials.

stormieweather

Here is a list of all the muscles in the body and the different types of exercises that work them (with video!) - have fun!!

http://www.exrx.net/Lists/Directory.html

RyonsLions2

BUMP! :laugh:

xraychick77

strength training requires very heavy lifting at low reps. usually 4-8 reps. meaning you lift as heavy as it takes you to fail at those reps. you will gain strength.
there are tons of 'programs' out there...but its up to you to choose the exercises you want.

basically you'll want to work all body parts..you can do a split or an all body.
i do all body 3 times a week. i dont do cardio because i'm bulking or trying to put on muscle.. i also eat a lot of cals.

you'll want to do compound exercises..those that work more than one muscle at a time.

right now i do.
chins
dips
dumb bell bench press
sitting rows
tricep extensions
leg press
calf press
dead lift
15-20 leg lifts (for abdominals)
quad leg extensions
lateral arm raises

i do HST, its for building muscle..but if you do these at very heavy weights 4-8 reps for 3-4 sets you should build strength