I'm a wimp...

OLFATUG

I'm a runner. I run 30-35 miles a week, so strength training is secondary to me. Still, I'm pretty sure my little girl (she's 6) could probably lift more than me. Below is my typical regimen that I started about two weeks ago. I just want to build some muscle and strengthen my core, but I am very pessimistic that I will *ever* get stronger.

I'll take any advice anyone may have to offer.

-=le sigh=-

Two Handed Biceps Curl: 3 sets of 12, 60 pounds
Seated Row, Floor, Machine: 3 sets of 12, 120 pounds
Abdominal Crunches: 3 sets of 25
Triceps Pull-down: 3 sets of 12, 50 pounds
Bench Press, Barbell: 3 sets of 12, 70 pounds
Squats: 3 sets of 12, 70 pounds

Sp1nGoddess

I'm not sure what weight is considered good for men but 3x12 is the classic program, the last few reps should be HARD but done with correct form. Once I get to 12 reps I increase the weight. I would do triceps after bench press because once they are fatigued your bench press will be harder. (that might just be me...) Also it's good to change up your program every so many weeks. Planks are better for your core than crunches which are not good for your spine over the long term. Push ups hit your entire upper body including your core...I love them! runnersworld.com has some routines they've designed with running in mind. Stronglifts 5x5 is a good simple program. Nerd Fitness has some great advice as well and is a fun site.

You will get stronger as long as you stay with it and eat enough protein.

Good luck!

585NineThousand

Increase all weight 5-10 lbs and keep reps to 8.


Reps 4-8 (heavy) = build muscle.

Reps 8-12 (light) = lean out.

It sounds odd, but read how that Twighlight guy put on 20lbs of muscle in like 8 months. He ate, ate, ate, ate and lifted heavy.

You run so much and eat so lean, you'll loose weight but you wont gain muscle as fast.

Just my 2cents......like I always say, come do some P90x with me lol

blittle2

You're not a wimp. I started P90x in February and it's taken over a month before I can actually do more than a couple pushups and more than 1 or 2 pull ups unassisted. It takes time, just keep at it. What they said about reps and weight is right, heavier weight less reps build muscle light weight more reps lean out.