Wanting advice on gaining strength

Rhea30

Well the title says it all basically. I would appreciate if anyone has any advice or tips on the best way to gain upper body strength.

Thanks!

Rhea30

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kmp411

Start weight training

KPainter70

Are you currently lifting weights? What kind of workouts are you doing?

Rhea30

Currently just some push ups. I haven't focused much on strength but that is my new focus since I want to get stronger so was just asking since there might always be something out there that I may not know of that someone else does

thefuzz1290

Google Stronglifts 5x5 and start from there.

jjballantyne

Buy some 5ib weights to start. Start with three basic strength exercises: 1) bicep curls, 3 sets of 12 to 15 curls 2) military presses over ur head, 3 sets of 12 to 15 3) tricep extensions, 3 sets of 12 to 15. Rest 2 mins in between. Do that three to four times a week. That will get u started. Biggest strength training tip...stay committed for three weeks. After three weeks it should become a habit. As it gets easier, add some more weight. Once u get up to ten pound weights or maybe 12..lower repetitions to 10 to 12 instead of 12 to 15. Lifting heavier weights for shorter reps will build strength . Go from there...good luck!

nlbress

I'd say weight training and Pilates to help your core. Like others said, 5's are good to start with...

djkshdfd

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Nopedotjpeg

Lift heavy things. (Heavy being relative to your strength level). If you don't belong to a gym, I'd probably do so. It's going to be the lowest cost for the most equipment to start with.

Goal_Seeker_1988

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carajo

The best way i have gained any muscle is lifting heavy...for me lots of reps with light weight has done nothing! I do a metobolic arm workout with 20lbs and have seen awesome results! 3-4 sets each arm
10 bicep curls
10 swings
10 bent over shoulder fly

uglyhobo

Search Google for Stronglifts 5x5 and do it. Trust me it's a wonderful program. No, you won't turn into a bulky female bodybuilder that looks like a man unless you start taking steroids and lifting . Your body doesn't have the right hormones to build the same amount of muscle as a man. You should read these.
http://bodybuilding.about.com/od/womensfitnesstopics/a/womenmyths_2.htm|
http://stronglifts.com/strength-training-for-women/
Here is a link to the Stronglifts 5x5 program.
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
Put in your email and you will recieve a book which I recommend you read about the first 60 pages of it.
You shouldn't be scared of lifting hard and heavy. Women's strength training actually needs the same approach as for men.
No, you're are NOT going to turn into a muscle-bound bodybuilder unless you are a genetic freak, taking male hormones, or steroids. If you ever feel like you are starting to get too muscular, just lower the weights and never raise it higher.
I recommend you start with the bar on all lifts except for deadlift. You can always do the lifts with dumbells or do partial reps slowly building your range of motion until you are strong enough to lift the bar.
And please don't be scared of free-weights. They are much better for you than machines. They are actually safer. The machines force you into un-natural positions that over time will ruin your joints. Compound lifts will burn more calories, increase GH levels, and build more strength& muscle. Don't be scared about them being dangerous. You should always use a power rack for everything except for deadlifting. The power rack will stop the weight from falling and hurting you. You can do your Squats, Bench, Rows, and overhead presses all in the rack. If you need to, get someone to spot you and critique your form.
Great Luck.

Rhea30

Thanks everyone for the insight and I'm going to google that Stronglift!

leadoff

I think it was Jackie-Joyner Kersee who said the athlete's true strength lies in his/her core. Build that core!!!

There is always the debate of low reps/high weight versus high reps/low weights. I am a a fan of the latter. I love going low on the weights and pushing through to max reps. I honestly believe this not only builds strength but also helps in injury prevention. I teach/coach at the high school level, and I once had a football player who could bench 450 challenge me with who could do more push-ups in a single set. I smoked him by pumping out 60.

Helloitsdan

Google Stronglifts 5x5 and start from there.

The prize goes to this brilliant person!

Nopedotjpeg

I think it was Jackie-Joyner Kersee who said the athlete's true strength lies in his/her core. Build that core!!!

There is always the debate of low reps/high weight versus high reps/low weights. I am a a fan of the latter. I love going low on the weights and pushing through to max reps. I honestly believe this not only builds strength but also helps in injury prevention. I teach/coach at the high school level, and I once had a football player who could bench 450 challenge me with who could do more push-ups in a single set. I smoked him by pumping out 60.

strength =/= endurance

CoryIda

Lift heavy things and make sure you're eating enough, especially protein.

Natx83

Squats, deadlifts, bench etc heavy relative to your strength.. pull ups and chin ups!

lisa28115

Buy some 5ib weights to start. Start with three basic strength exercises: 1) bicep curls, 3 sets of 12 to 15 curls 2) military presses over ur head, 3 sets of 12 to 15 3) tricep extensions, 3 sets of 12 to 15. Rest 2 mins in between. Do that three to four times a week. That will get u started. Biggest strength training tip...stay committed for three weeks. After three weeks it should become a habit. As it gets easier, add some more weight. Once u get up to ten pound weights or maybe 12..lower repetitions to 10 to 12 instead of 12 to 15. Lifting heavier weights for shorter reps will build strength . Go from there...good luck!

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