Best Strength Training Program?

kari574

Sorry if this has been asked a zillion times but I'm tired and don't want to search all night for my answers! I've read a bit on the boards about New Rules of Lifting for Women and Stronglifts. Which is best in your opinion? And are there other options too?

I'm starting to rethink my fitness plan. I'm currently doing a lot of cardio, mostly cycling classes, maybe five times a week. Two times a week I also do "strength" training in the form of "lean body" classes and such at the gym. But my goal is to lose body fat, not weight, and from what I've been reading this evening, it might be best to increase strength training, decrease cardio, and increase calories. I really like classes because it helps me to have someone to follow and stay motivated. But maybe I need to get away from that...

Any suggestions would be greatly appreciated! Here are my stats:

5'-3"
115 pounds
Calories: 1200/day
I have a desk job so get little exercise other than the gym

All ideas are welcome! And if you don't like other's suggestions, no berating! I've seen too much of that on here.

kari574

I know someone must have some ideas...

curds

Have you tried workout dvds? I do plyometrics with Tony Horton and I think his sculpt program is pretty good.

js370

Take a look at the "Stronglifts 5x5 for woman" group. That's an excellent strength training program.

ArroganceInStep

The StrongLifts track is my personal favorite.

I see a lot of people raving about New Rules of Lifting for Women. I haven't read the book myself but from what I hear it's quite good.

The other book that's quite good is Starting Strength by Mark Rippetoe. He's incredibly knowledgeable.

There are many others, but if I were in your shoes I would pick from one of those three.

Good luck!

wellbert

starting strength - experienced, vetted powerlifting trainer Mark Rippetoe's program. You should read this even if you do other things.
stronglifts - guy on the internets (free) program
New Rules - a book. haven't read it.

rmhand

I found a plan on Bodybuilding.com. It has info about the 5x5 and other strength training and nutrition programs.

mes1119

I haven't done either but I am aware of both. NROLFW contains a lot more than just a strength training workout (diet plan and in later stages includes HIIT), thats why I would recommend it. Stronglifts 5x5 only has 2 days of 3 exercises. Which, to me, would get boring. NROLFW has about 2 days of 5 exercises that are changed every month or so to last you 6 months.

For me, I would choose NROLFW simply because I get bored easily. and if you are a beginner it definitely has a lot of good information on correct form and such. I will probably start it this summer once I get down in weight a little more.

edited for my awful grammar. sheeesh.

slsmoot123

I'm having the same issue. I seem to be losing inches so very slowly but with as much cardio as I'm putting in, I'm not seeing the body fat drop off. Therefore I have purchased P90X so that I can incorporate the weight training. Its not here yet I guess I'm going to have to report back on my results.

vjohn82

If you have access to barbells and dumbells then Stronglifts 5 x 5 is for you.

If you can get hold of some Olympic bumper plates then Starting Strength is better as it has some more athletic style lifts (such as a power clean).

I'll be writing an article on this later on giving the pros and cons of some popular workouts but, generally speaking, so long as you do these lifts you'll burn fat and build muscle very quickly:

Squats, Deadlifts, Overheard Press, Bench Press

Do 5 sets of 5 of those exercises. The best way to do it, I have found, is doing the squats every session and then pick another two lifts and alternate them each session. 3 sessions per week is more than enough. Start with an empty bar for all of them and add 2.5kg each session.

Then you have these "assistance lifts" :

Dips, Pull ups/Chin Ups, Crunches

Do 3 sets of 10 for each building up to around 15 for the first two and 20 for the second.

After 3/6 months of that, you'll be in a position where you have learned the major lifts to a good standard and strong enough to decide what you want to move onto. Lots of intermediate programmes are out there.

Also, go and look at the women on the California Strength youtube videos for inspiration

adriany9

+1 on Starting strength 5x5 I started 6 months ago with the empty bar and Im now squatting 115kg and deadlifting 160kg. Im also on a forum called Ironstrong.org and theres a few ladies on it who lift weights...check it out you wont regret it.

4KatieLynn4

I started the book about 2 months ago, i do it 3 times a week along with cardio!!(which the book doesnt really reccomened in the begging but i cant give it up, I always do the stair master) I love it! I like having a plan to go in the gym and do, so im not just trying to figure out how to use machines lol. I gained about 5 pounds when i started but lost those pounds and 3 more, but have dropped by bf% drastically! When i got tested the first time i was about an 18% for a normal body type this time i was 11.8, but i say i have an athletic body type so im go off a 14.1!

vjohn82

Stronglifts 5x5 only has 2 days of 3 exercises. Which, to me, would get boring. NROLFW has about 2 days of 5 exercises that are changed every month of so to last you 6 months.

Stronglifts is a 3 day per week routine with 5 exercises with the potential to add as many as you like to assist with your workouts.

LindaCWy

I bought some books online from Chapters.ca from Muscle and Fitness magazine. They have a couple of books for women. I have done their programs and LOVE them... and love the results equally.

for example I have this one and LOVE it. http://www.chapters.indigo.ca/books/101-Body-sculpting-Workouts--Nutrition-Plans-For-Women/9781600785146-item.html?ref=item_page:richrel

You could probably get them of indigo if you don't live in Canada.

seebeachrun

I liked the Body Pump class at the local Lifestyle Fitness. It's lifting and cardio together and you can lift as heavy or as light as you want. Any addition of strength training with your cardio routine is going to make a difference in how you look but it may not necessarily make a difference on the scale. Make sure you take your starting measurements and check them every week or two. I didn't do that the first two weeks and was very frustrated because the scale was frozen even though I could see a difference in how I looked in the mirror.

irridia

As js370 said go here: http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

There is a nice breakdown of the PDF and ladies who've done both new rules and stronglifts.

mes1119

Stronglifts 5x5 only has 2 days of 3 exercises. Which, to me, would get boring. NROLFW has about 2 days of 5 exercises that are changed every month of so to last you 6 months.

Stronglifts is a 3 day per week routine with 5 exercises with the potential to add as many as you like to assist with your workouts.

you're right. I was more saying that there are 2 workout routines that you rotate. both programs have the same set up. ABA, BAB, etc.

JNick77

There probably isn't a single best strength training program but if I had to narrow it down to a best I would say the Westside Conjugate method is the "best" strength training system. Now since you're looking for more beginner / intermediate type lifting then Starting Strength (Mark Rippletoe), StrongLifts 5x5, or 5/3/1 (Jim Wendler).

maddyg1989

Bump

karensoxfan

I'm a gym newbie (joined in Mar. 2012 after at least 10 years away from it), and I'm halfway through NROL4W Stage 1 and I really like it so far. I haven't looked into the other plans, but I've heard good things about them too. When I'm done with NROL4W, I'll probably read Rippetoe's books too, and see where to go from there.

Emancipated_Tai

Jamie Eason has a plan on Bodybuilding.com the 12 week Live Fit program. I heard about it thru a co-worker late last year. She has done two rounds and looks AMAZING!! I was much heavier and didn't have a lot of strenght when I found out about it, so I put it on the backburner, but I started it yesterday. Hoping to have great results.

Check it out.. She also gives you a 12 week meal plan. Its not a list of suggested meals, but a list of foods you should be consumiing during each meal.

engineman312

As long as you use progressive overload it doesn't matter. Don't look for the "magic bullet" there isnt one. Well there is, it's called "hard work"

this.

i like to change things up on occasion. right now, i've started using kettle bells. they're great, and really hit your core.

Shfiftyfive

Does it use compound lifts (lifts that use multiple joints and multiple muscle groups) and tell you to utilize the full ROM (range of motion)? Does it have you add resistance/weight as you progress? Does it recommend free weights over machines?

If it satisfies these 3 criteria, it's probably a good strength training program.

irridia

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Extremely annoyed that I won't be pushing past my personal best record this week due to family stuff that will take up all my non@work time.

progressive overload is the reason such a "simple" program like stronglifts doesn't get boring. Once you start reaching your limit it is anything but boring trying to keep your form and go heavier EVERY time!

kari574

Thanks for all the info. I'll be researching these after work tonight. I do best if I have a program to follow, so I'll have to decide which one will work for me. I like the sound of new rules since it sounds like it includes some food guidelines as well. But strong lifts is free. Will also check everyone else's suggestions.

Any thoughts how many calories I should aim for? I'm small so I think my maintenance level is pretty low. Maybe I should post that question in a different forum...

kdiamond

You're around my size. I have done NROLFW twice now with great results both times (i.e. lost body fat and gained strength).

I agree with you that you should decrease cardio, increase strength training (3x a week) and increase calories. I usually eat somewhere in the area of 1700-1900 on the days I train. I do 2 sessions of HIIT for 20 minutes per week and 3 days of heavy weight training. I have kept in great shape because of it - I will never go back to the days of endless cardio. I look less flabby and better now than when I weighed 105 pounds.

Don't think just because you are small your maintenance is low - that's a common misconception women have. Especially if you're weight training you need extra calories for muscle recovery and growth. I'd say start somewhere around 1500-1600, then give it a few weeks and adjust if necessary. Repeat - give it a few weeks!! Don't freak if you gain some weight initially, it is common and happens to everyone.

Go for it! You'll be glad you did!

kari574

You're around my size. I have done NROLFW twice now with great results both times (i.e. lost body fat and gained strength).

I agree with you that you should decrease cardio, increase strength training (3x a week) and increase calories. I usually eat somewhere in the area of 1700-1900 on the days I train. I do 2 sessions of HIIT for 20 minutes per week and 3 days of heavy weight training. I have kept in great shape because of it - I will never go back to the days of endless cardio. I look less flabby and better now than when I weighed 105 pounds.

Don't think just because you are small your maintenance is low - that's a common misconception women have. Especially if you're weight training you need extra calories for muscle recovery and growth. I'd say start somewhere around 1500-1600, then give it a few weeks and adjust if necessary. Repeat - give it a few weeks!! Don't freak if you gain some weight initially, it is common and happens to everyone.

Go for it! You'll be glad you did!

I like the sound of that, thanks!!