Strength training regiment questions

MisterOtter
MisterOtter Posts: 25
in Fitness and Exercise
Had a few questions for folks out there that have added weightlifting and strength training to their exercise routines. I'm generally very good about picking appropriate weights to be able to do 3 sets of 15 reps for any particular body part. I also tend to try to work opposite or non-competing muscles groups, chest and back, biceps and triceps, shoulders and legs, etc.

My question is, what kind of sets, reps, and frequency should I focus on as I'm effectively starting from scratch? I did bicep curls, tricep extensions, and lat pulldowns yesterday, each at 3 sets of 15 reps, but all told my total workout time was probably under 20 minutes. I feel like I'm missing something, despite getting a good stretch and a good burn. Should I start incorporating a total circuit of all muscle groups three times a week, with a day of rest between, or should I continue to isolate and work smaller groups like I am now (Mondays: Bis and tris, Tuesday: Chest & Back, etc.)?

Replies

  • jppd47
    jppd47 Posts: 737 Member
    Check out the book starting strength or the website strong lifts 5x5.

    it has you focus on compound lifts, 3 or 5 sets of 5 reps 3 days a week. adding weight each day
  • MisterOtter
    MisterOtter Posts: 25
    Check out the book starting strength or the website strong lifts 5x5.

    it has you focus on compound lifts, 3 or 5 sets of 5 reps 3 days a week. adding weight each day

    Thanks J, checking out the site and spreadsheet now. I think it was the duration of my workouts that was making me feel like I wasn't accomplishing anything. I spend hours on the treadmill and bike, so to spend 20 minutes lifting feels like I'm cheating myself. This program looks a lot more structured, so I'll give it a shot.
  • wellbert
    wellbert Posts: 3,924 Member
    Strength training - less is more, because less engages more.

    1 deadlift/squat rep: Works pretty much everything.
    1 bicep curl: works the bicep
  • EvanKeel
    EvanKeel Posts: 1,904 Member
    Check out the book starting strength or the website strong lifts 5x5.

    it has you focus on compound lifts, 3 or 5 sets of 5 reps 3 days a week. adding weight each day

    Thanks J, checking out the site and spreadsheet now. I think it was the duration of my workouts that was making me feel like I wasn't accomplishing anything. I spend hours on the treadmill and bike, so to spend 20 minutes lifting feels like I'm cheating myself. This program looks a lot more structured, so I'll give it a shot.

    A note about the stronglift 5x5, it'll start out quick, but the more you lift the longer your rest periods will end up being and the more important warm up sets will become. So 20 minutes to start sounds right, but it can balloon into 60+. That's not meant as a counter to trying it (I'm doing it myself), but you may need t account for the increase in gym time as it goes on.
  • MisterOtter
    MisterOtter Posts: 25
    A note about the stronglift 5x5, it'll start out quick, but the more you lift the longer your rest periods will end up being and the more important warm up sets will become. So 20 minutes to start sounds right, but it can balloon into 60+. That's not meant as a counter to trying it (I'm doing it myself), but you may need t account for the increase in gym time as it goes on.

    That's a good point. I'm pretty bad about doing warmups and normally just launch right into whatever routine I'm working on for the day. Looking at 5x5 and the steady increase of weight, I think it'll be in my best interest to really focus on stretching and warm ups. Thanks!
  • mamamudbug
    mamamudbug Posts: 572 Member
    A note about the stronglift 5x5, it'll start out quick, but the more you lift the longer your rest periods will end up being and the more important warm up sets will become. So 20 minutes to start sounds right, but it can balloon into 60+. That's not meant as a counter to trying it (I'm doing it myself), but you may need t account for the increase in gym time as it goes on.

    That's a good point. I'm pretty bad about doing warmups and normally just launch right into whatever routine I'm working on for the day. Looking at 5x5 and the steady increase of weight, I think it'll be in my best interest to really focus on stretching and warm ups. Thanks!

    You may not have to do anything more than a standard warmup at first. It does progress quickly, though, and you will reach a point where you KNOW you have to get your lift warmup sets in. I have found it more or less intuitive.

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