Advice for Strength Training Routines

MelanieAG05

Folks of this wonderful forum - I wonder if you can help (i am sure you can!).........

I am looking for some help in designing a strength training routine. I'm a working Mum and have limited time to get to the gym. I can go about 4 times a week and spend about an hour there. I am training to do a 5km run in May 2012 so the first 30 mins of my workout is the C25K (i'm on week 4). I need a 30 minute strength training workout which I can do afterwards. Should I do the same exercises each time or concentrate on a different set of muscles on each workout.

Some guidance and workout suggestions would be most appreciated - thanks!

Mel x

kototo

Hi! Im interested in seeing what responses you have to your questions. I also am wanting to start a strength training program and am on week 3 of C25K. I have about three days a week available to get to a gym for about an hour each time and I do the C25K on my millie at home. Will keep checking for ideas!! Thanks for posting this topic!

lisao62

bump

Meggles63

Bump!

MelanieAG05

bump - anyone??

cjm109

I got out my old edition of Bill Phillips "Body for Life" He has a special diet but I'm going to continue with my own. He does 30 day program of cardio and strength training. Previously I would do Monday-back and biceps 4/5 exersizes each then wed chest and triceps and so on. This is what he does.

Monday-upper body consists of 1 exersize for each upper group, back, biceps, chest, triceps, shoulders

first set 12 reps of a low weight
wait 1 minute
second set 10 reps of next higher weight
wait
third set 8 reps of next higher weight
wait
fourth set 6 reps of next higher weight
wait
fifth set is 12 reps of third set weight
no waiting go right into 1 different exersize for same part of the body and do
1 set of 12 with third set weight

This is done for each mucle group above.
Do Monday upper w/ 20 min cardio
Tues 20 min cardio
Wed Lower and abs w/ 20 mins cardio
Thurs 20 mins cardio
Fri upper w/ 20 mins cardio
sat 20 mins cardio
sunday off

Next mon start with lower

I modified this do to time constraints and I only do 3 different weights and usually don't have time to wait in between.
Ex:
chest press
1 set 12 reps 8 lb
1 set 10 reps 10 lb
1 set 8 reps 12 lb
1 set 12 reps 10 lb
chest flies
1 set of 12 at 10 lb different exersize for same body part.

25-30 mins to complete

kerriBB37

Hi friend!

First I'd like to suggest doing your weight training FIRST, then cardio
Second, I'd like to recommend a program that I follow: http://www.muscleandstrength.com/workouts/dougs-4-day-split-workout.html

I like it a lot! there's videos for each if you have questions on how to perform the movements corrently.

Let me know if you have questions, we are already friends.

Oh! finally, there's a book I got last year called "The rules of lifting for women" I think is the title.. it's great and has a whole program to follow too!

gvswaim

bump

MelanieAG05

Hi friend!

First I'd like to suggest doing your weight training FIRST, then cardio
Second, I'd like to recommend a program that I follow: http://www.muscleandstrength.com/workouts/dougs-4-day-split-workout.html

I like it a lot! there's videos for each if you have questions on how to perform the movements corrently.

Let me know if you have questions, we are already friends.

Oh! finally, there's a book I got last year called "The rules of lifting for women" I think is the title.. it's great and has a whole program to follow too!

Just checked out that website and its great - I'll defo give it a shot next time am at the gym and will have a look for book too!

UphillBattleAxe

just posted on your wall but this is a free app that looks quite good to me and maybe what you're looking for. Just going to download it now myself so can't fully recommend but worth a look I'd say!

http://gainfitness.com/

mirgss

1. weights first
2. New Rules of Lifting for Women. Buy it. Read it. Love it.

stenochick0417

bodybuilding.com is a good one too. I just got on there yesterday, set my goals, and figured out what would work for me to try.

melrose09

Well, without knowing your limitations and capabilities, it's pretty impossible to come up with a routine that will work best for you.

MelanieAG05

Thanks everyone for all your responses - plenty for me to go on! And good advice that I should do the weights first and then do the cardio.

MelanieAG05

Well, without knowing your limitations and capabilities, it's pretty impossible to come up with a routine that will work best for you.

Good point - I should have given an indication........

I am fairly fit and been doing weights work for over a year but not consistently. Use 5-6kg dumbells, 15-20kg barbell, 70kg leg press, 15kg cable row (two hands!), 30kg lat pull down.........I have been pushing myself recently though and increasing the weights.

MelanieAG05

just posted on your wall but this is a free app that looks quite good to me and maybe what you're looking for. Just going to download it now myself so can't fully recommend but worth a look I'd say!

http://gainfitness.com/

Great - checked it out. Looks good. Not got an iphone but the website is good enough.....

nutandbutter

Compound lifts. Squat, deadlift, pullup/lat puldown, bench press, overhead press, rows. Lift weights that are heavy enough for you that you struggle to do the last couple reps. Max 8-10 reps, 2-3 sets.

As a newb (I started in September which means I'm one too) you're better off focusing on your compounds rather than isolation exercises.

jaguar101570

Nutandbutter is right, focus on compound lifts. Separate your body parts into different days. For example chest/tri's one day and bi's/back/shoulders on a different day. You don't want to do the same muscle group more than twice a week. Rest and diet are everyrthing when it comes to weight training.

tlhorsley

Bump