Strength training - programme advice

martinh78

Hi all,

I'm wondering if anyone can recommend a simple "starter" programme for weight and resistance training at the gym? I am happy to write one myself if I can get some tips on where to start.

I have six weeks (well five and a bit) to use there equipment. I can fit in probably four strength training sessions a week, as well as a body combat class and my cardio (rowing).

At the moment I want to build up all of my muscles to give a well-rounded physique, maybe with the emphasis on my rock climbing and rowing/cycling. So as I say, an all-round training plan!

Any links would be appreciated (bodybuilding.com examples are far to complicated for me to follow at the moment) or maybe something you have put together?

There are free weights and the usual resistance machines available. I shall do some cardio warm-up/cool down.

Should I mix my upper and lower body in the same session, or focus on one area each session?

All of the plans I have read are quite daunting for a beginner, and would have me running all over the gym from one bit of kit to the next. I'd like something a bit simpler to start with. So maybe resistance one session. Free weights the next, etc, keep me in one area?

Thanks, Martin

martinh78

PS - anyone take a print-out/notepad with them to write down their sessions?

baisleac

The New Rules of Lifting has several six - ten week programs.
The New Rules of Lifting for Women has a 6 month program.

Both are excellent for anyone.

edit to add: Bodybuilding.com also has some great programs.

russelljclarke

Hi there. Do you have an iPhone? If so I can recommend a killer app for you.....

Egger29

I would Suggest a simple Full Body routine 2-3x a week concentrating on your large muscle groups. Do 2-3 Sets of each, 8-12 Reps in each set. (Do as many as you're physically able....and find what weight enables you to do 8-12 max)

1) Dumbell or Barbell Squats
2) Incline Dumbell Press

3) Dumbell or Barbell Deadlift
4) Under Bar Row or Pull Ups

5) Dumbbell Shoulder Press
6) Straight Bar Bicep Curl

Using Free weights forces you to stabilize your core which works your internal muscles as well.

As well, If you pair the exercises together you can go from one to the other, back and forth (superset) without resting or stopping in between exercises allowing you to workout more efficiently with your time.

That'll hit everything you need and should take about 30-40 mins.

As for Question 2: I'm doing a professional hockey training program so yes, I have my binder with me every workout to mark down everything I'm doing with each session. It's highly recommended as that way you can always push yourself to do a bit more than the last workout...be it a few more reps...or increasing your weights.

That way, you'll see a constant measured improvement of your progress.

Egger29

Hi all,

I'm wondering if anyone can recommend a simple "starter" programme for weight and resistance training at the gym? I am happy to write one myself if I can get some tips on where to start.

At the moment I want to build up all of my muscles to give a well-rounded physique, maybe with the emphasis on my rock climbing and rowing/cycling. So as I say, an all-round training plan!

Just a side note: "Well-Rounded Physique" training and Sport Specific training are two completely different entities. If you want to train for looking better, then you can do a basic physique workout as I outlined about. But if you want to train for Rock Climbing, then you'd want to do specific movements which mimick those that you would make you perform better in your sport.

For Rock Climbing, you'd want to focus on Core Stability, Leg Isolation, Grip strength and the Pull muscles of the upper body. Doing 15 sets of Bench Press or Bicep Curls isn't going to help you climb mountains in any way.

That being said, you'll want to develop your foundation fundamental strength before diverting into more specific movements and exercises.

A more Rock-Climbing Sport Specific revision of the Above would be:

1) Dumbell Sumo Squat
2) Incline Dumbell Press

3) Straight Leg Dumbell Deadlift
4) Single Arm Cable PullDowns

5) Single Leg Lateral Lunge
6) Single Arm Cable Chest Fly

7) Dumbbell Box Step-ups
8) Cook Hip Lifts

Cheers!

martinh78

Thanks for the tips. I shall buy the NROL book when I can afford it, it looks like a good read.

I did check out bodybuilding.com but think the routines were far to complicated for me right now. It might make more sense in a few months time, when I've had some experience.

I don't have an i-phone or any fancy phone. Definiately a pen and paper guy!

Egger, I think you summed up what I was thinking nicely

"That being said, you'll want to develop your foundation fundamental strength before diverting into more specific movements and exercises. "

I shall write out a simple plan and see how I get on. I'll let you know what I come up with.

Thanks for the help. I'd be much happier writing a cardio training plan as I know more about that.

Cheers, Martin