Strength training -- looking for tips!

thedreamhazer

I try to be a well-balanced gym goer. In a 45-60 minute session at the gym, I spend 25-40 minutes on cardio, and 15-20 on strength training. I find this to be a pretty good balance.

And, while I have definitely found myself getting stronger, I worry that I don't vary my weight routine enough. I'm almost embarassed to post it, because I know it's pretty bad. But I'm looking for tips, things to improve upon, so I'm going to stomach through it.

In a standard strength session (and this varies a little, but this is what I fall back on) I do the following:
Drop weight bench press w/ dumbells (70 lbs to 30 lbs to 20 lbs, each to exhaustion)
Crunches with raised legs (50-75 per set)
Plyometric leg press (150 lbs to exhaustion, usually one recovery set immediately following of 100 lbs)

I repeat 2-3 times. As you can see, it's definitely a limited routine, but I really don't know what else to do. I've tried other weight training exercises (referring specifically to the bench press and leg press here) but nothing feels like it works me as well as these two exercises do. I've wanted to try weighted squats and dead lifts but, unfortunately, the work gym has very limited equipment -- dumbells aren't heavy enough, and there is no bar that is not attached to a machine. I've tried squatting with the bar, but since it limits movement so much it ends up throwing me off balance or gets my back out of line, or twists my wrists.)

How can I improve my routine? I'm mostly looking for dumbell exercises here.

baisleac

Get the New Rules of Lifting (the original version). It has several different series of workouts for different goals that you can switch around to create a lasting routine for yourself.

thedreamhazer

Wow, looks pretty good. May be just what I'm looking for! Great advice right off the bat, thank you!

End6ame

A lot can be improved there. Look into the “New Rule of Lifting” book. StrongLifts and Starting Strength are also great beginner programs. The bottom line is you should be doing more and using a balanced routine, you are doing absolutely no back work which can lead to problems with posture and you are not hitting your posterior chain at all, using a leg press.

Lifts like squats, deadlifts, bench press, power cleans, barbell rows, and overhead press (all performed with a barbell) would provide total body strength training.

BabyDuchess

bump :flowerforyou:

thedreamhazer

Lifts like squats, deadlifts, bench press, power cleans, barbell rows, and overhead press (all performed with a barbell) would provide total body strength training.

I know these exercises are good. If you look in my post, though, I mentioned that I don't have a usable barbell at my gym. Dumbbells only.

End6ame

and there is no bar that is attached to a machine. I've tried squatting with the bar, but since it limits movement so much it ends up throwing me off balance or gets my back out of line, or twists my wrists.)

What exactly do you mean by this? Why does a bar need to be attached to a machine? You have tried squatting with a barbell? If you can’t perform a squat with a free barbell, then you need to learn proper technique.
http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/

thedreamhazer

Ha. Oh, is see. I've committed another one of those typos that completely gives the OPPOSITE meaning to what I was trying to say. I'm going to edit, but to be clear, this is what that should have said:

"and there is no bar that ISN'T attached to a machine. I've tried squatting with the bar, but since it limits movement so much it ends up throwing me off balance or gets my back out of line, or twists my wrists.) "

The only "barbell" at this gym is attached to a machine. It's very cumbersome, even for bench presses, which is why i still use dumbbells for bench pressing.

Sorry for the confusion. I need to avoid "n't" contractions because I type them incorrectly about 20% of the time, which is very confusing to anyone who can read -- lol. Sorry, Grglandr.

End6ame

Ha. Oh, is see. I've committed another one of those typos that completely gives the OPPOSITE meaning to what I was trying to say. I'm going to edit, but to be clear, this is what that should have said:

"and there is no bar that ISN'T attached to a machine. I've tried squatting with the bar, but since it limits movement so much it ends up throwing me off balance or gets my back out of line, or twists my wrists.) "

The only "barbell" at this gym is attached to a machine. It's very cumbersome, even for bench presses, which is why i still use dumbbells for bench pressing.

Sorry for the confusion. I need to avoid "n't" contractions because I type them incorrectly about 20% of the time, which is very confusing to anyone who can read -- lol. Sorry, Grglandr.

Ah… gotcha, it’s a smith machine… Yes smith machines suck, stay clear.

In all reality, you can do bench press, overhead press, deadlift, snatches, rows and all of that with dumbbells, it just gets hard to increase the weight the right amount at times. To be perfectly honest, if you can afford it, I go to another gym.

thedreamhazer

Ha. Oh, is see. I've committed another one of those typos that completely gives the OPPOSITE meaning to what I was trying to say. I'm going to edit, but to be clear, this is what that should have said:

"and there is no bar that ISN'T attached to a machine. I've tried squatting with the bar, but since it limits movement so much it ends up throwing me off balance or gets my back out of line, or twists my wrists.) "

The only "barbell" at this gym is attached to a machine. It's very cumbersome, even for bench presses, which is why i still use dumbbells for bench pressing.

Sorry for the confusion. I need to avoid "n't" contractions because I type them incorrectly about 20% of the time, which is very confusing to anyone who can read -- lol. Sorry, Grglandr.

Ah… gotcha, it’s a smith machine… Yes smith machines suck, stay clear.

In all reality, you can do bench press, overhead press, deadlift, snatches, rows and all of that with dumbbells, it just gets hard to increase the weight the right amount at times. To be perfectly honest, if you can afford it, I go to another gym.

Ah, I was afraid of that. On the plus side, I am moving next month, and my new apartment building will have a gym. I'm checking it out this week to see what it has going on. Is a barbell too much to ask? Lol.

Thanks for the help. Nice to know, also, that my instincts about the smith machine were right and it wasn't just me messing up the movements. My dad used to be a gym rat and has passed on a LOT of weight training tips to me (he's afraid I'll hurt myself). Glad to know that they're not going to waste.

I'm going to look up tips for deadlifts/squats/etc with dumbbells. Hopefully I can put something worthwhile together.

dad106

Don't forgot lunges, bicep curls, tricep dips... all can be done with dumbbells, or for the tricep dips just a plain old bench.

If you have a medicine ball handy, thats what I use for squats and ab work. Grab an 8 or 10 pound one and your good to go!

cobaltis

You can still do squats with dumbells, just let your arms hang straight down with them. Smith machine might work for deadlifts if it goes low enough or if you have a step you could stand on. You are missing a lot of muscles in your routine... Start adding dumbell flys, incline dumbell press as they are the best for building size on chest. go to http://www.bodybuilding.com/exercises/ their exercise section where you can pick a muscle you want to work out and it will list lots of options and you can sort out any you dont have the equipment for.

lilRicki

I use bodybuilding.com begginner fat burning routine...and I hurt like hell lol...but it works and I sweat bombs the entire time...they're full body work outs that anyone can do

thedreamhazer

Bodybuilding.com routines look AWESOME. I selected a routine for building muscle.

I decided to share it on here so people could see it. I can't wait to get started!

(I think what I may have loved most is that the routine included tips on HOW to warm up when weight training, something I never knew!)

Warming Up
Warming up is important, but many people forget to do it. It helps your body transition into an optimal state for burning fat and building muscle, so you can be certain you'll be rewarded for your work. Also, warming up is important for preventing many easy-to-avoid injuries, such as cramps, pulls, and tears. Plus, warming up is a good period to get prepared mentally - go into your workout with a positive mindset and a revved up body!
Cardio
Make sure you take ten minutes to do a quick cardio warm-up. Choose your favorite piece of cardio equipment, and work at a fairly relaxed pace. Remember, you aren't doing an Olympic sprint, just trying to get your blood flowing - the last thing you want to do is get fatigued before your workout. A good warm-up will prep your body for lifting weight and burning fat, and get you mentally focused.
Weight Training
You'll be doing 2 warm-up sets of 15 reps in an exercise that works the area of the body you are focusing on for the day. For example, if you're training chest and triceps, you might warm up with some chest medicine ball throws.
Grab a light weight (roughly 50% of what you'd lift for a working set), and knock out 2 sets of 15 reps with a little rest between sets. This will help you practice your form, ignite your muscle receptors, and stretch your muscles out. Your cardio got your blood moving, and now it's time to get that blood to your working muscles. Going into your working sets without doing a warm-up set can put you at risk for tears or pulls.
Note: During your weight training, do 1 set of 15 reps with light weight to warm up your muscles for each specific exercise you are about to do for best results.


Day 1: Legs
Freehand Jump Squat -- 2 sets of 15
Plie Dumbbel Squat -- 3 sets of 12-15
Narrow Stance Leg Press -- 3 sets of 12-15
Dumbbell Lunges -- 3 sets of 12-15
Stiff-legged Dumbbell Deadlift -- 3 sets of 12-15
Leg Curls -- 3 sets of 12-15
Standing Calf Raises -- 3 sets of 12-15

Day 2: Push
Pushups -- 2 sets of 15
Machine Bench Press -- 3 sets of 12-15
Incline Dumbbell Press -- 3 sets of 12-15
Butterfly -- 3 serts of 12-15
Dips -- 3 sets of 12-15
Cable Rope Overhead Triceps Extension -- 3 sets of 12-15
Decline crunch -- 3 sets of 12-15

Day 3: Cardio
Running -- 20 minutes

Day 4: Pull
Butt Lift (Bridge) -- 2 sets of 15
Wide Grip Lat Pulldown -- 3 sets of 12-15
Bent-Arm Dumbbell Pullover -- 3 sets of 12-15
One-Arm Dumbbell Row -- 3 sets of 12-15
Hyperextensions -- 3 sets of 12-15
Dumbbell Alternate Bicep Curl -- 3 sets of 12-15
Bent-Over Rows -- 3 sets of 12-15

Day 5: Shoulders, Biceps & Abs
External Rotation -- 2 sets of 15
Machine Shoulder Press -- 3 sets of 12-15
Back Flyes with Bands -- 3 sets of 12-15
Butt-Ups -- 3 sets of 12-15
Knee/Hip Raise -- 3 sets of 12-15

Day 6: Cardio
Bicycling -- 20 minutes

Day 7: Rest