Best Full Body Weight Workouts...HELP PLEASE :)

lisamarie2181

Hi everyone

Can anyone give me some good moves to do for full body strength? I have been trying to incorporate doing things like squats with shoulder presses, things like that, but are there moves I can do that would be better or more efficient? I do deadlifts also, one full body I know of lol

I do my strength training 3x a week (Tues, Thurs, and Sat), and I would think doing full body all three days would be better than doing only arms one day, legs on day - am I correct in that thinking or should they be split up? I want to make sure I am doing enough when strength training.

Also, I have been using 12lb dumbbells, this is all I have for now, and while I am doing the workout I do get tired, but I am not sore the next day. Should I add another set or add more reps? They do feel heavy for me (bit weak in the arms right now), but again I am not really sore so I feel I am not working the muscle hard enough. I do not have the extra money for a gym right now or to buy heavier weights, so more reps or more sets? What do you recommend?

Please help if you can, I would appreciate it.

JasonDetwiler

Starting Strength

Strong Lifts 5x5

New Rules of Lifting Weights for Women

FullOfWin

If you can't get anything more than two 12lb dumbbells you would be better off with a bodyweight routine. I don't do any myself, but You Are Your Own Gym gets recommended often.

McBully4

5/3/1

is what I'm doing

check this out
http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

lisamarie2181

Starting Strength

Strong Lifts 5x5

New Rules of Lifting Weights for Women

I looked up the strong lifts, and it talks all about men, is this ok for women too?

heybales

As long as you have recovered and aren't sore by the next workout, and you have the time, full body would be best.

Otherwise, if you really have short time daily, you can do split workout 6 days a week and get the same 3 x weekly in per muscle, just shorter workouts if needed.

There are some good bodyweight workouts, especially if you add in 24 lbs of dumbbells.
You can do enough reps to take that to failure. That's the part that counts as long as you aren't doing like 30 reps to accomplish.
You can also slow down on movements besides more reps / sets.

1 legged-squats come to mind where body weight can be more than enough.

Use this link, click on muscle, find section on body-weight exercises, or dumbbells if that is enough for that muscle.

http://www.exrx.net/Lists/WtFemale.html

lisamarie2181

As long as you have recovered and aren't sore by the next workout, and you have the time, full body would be best.

Otherwise, if you really have short time daily, you can do split workout 6 days a week and get the same 3 x weekly in per muscle, just shorter workouts if needed.

There are some good bodyweight workouts, especially if you add in 24 lbs of dumbbells.
You can do enough reps to take that to failure. That's the part that counts as long as you aren't doing like 30 reps to accomplish.
You can also slow down on movements besides more reps / sets.

1 legged-squats come to mind where body weight can be more than enough.

Use this link, click on muscle, find section on body-weight exercises, or dumbbells if that is enough for that muscle.

http://www.exrx.net/Lists/WtFemale.html

Thank you heybales, as always such good advice I do have the time for the full body and when I started I was doing each move separately, so I thought it be more efficient to do them together. I will definitely check out the link

So if I do take it to failure, should I always be sore the next day, or is it possible I won't be? I just want to make sure I don't confuse my being tired during the workout and being fatigued. I think I do a lot of times lol A lot of people on here say you shouldn't do more than 5-8 reps, and I wasn't sure if going above that is ok, but it sounds like it is as long as I don't get crazy and do 30 like you said, so I will give that a try too and see if I get better results

heybales

Thank you heybales, as always such good advice I do have the time for the full body and when I started I was doing each move separately, so I thought it be more efficient to do them together. I will definitely check out the link

So if I do take it to failure, should I always be sore the next day, or is it possible I won't be? I just want to make sure I don't confuse my being tired during the workout and being fatigued. I think I do a lot of times lol A lot of people on here say you shouldn't do more than 5-8 reps, and I wasn't sure if going above that is ok, but it sounds like it is as long as I don't get crazy and do 30 like you said, so I will give that a try too and see if I get better results

One of the studies I saw compared small reps to actually 25 reps, to failure was the common point.

Same results of muscle growth in same amount of time. Folks weren't at deficit, so actual growth possible.

Of course the difference in reps emphasizes different types of muscle, but either is valid for retaining or growing muscle and helping metabolism.

Usually for time available, small reps and heavy weight is what is needed.

More reps means the sore may be different or more shorter. But it also means you may be fatigued in the muscle rather than wasted from the heavy weight, so not really getting the micro-tears that requires the healing stronger for next time. Or not as many.

JasonDetwiler

Starting Strength

Strong Lifts 5x5

New Rules of Lifting Weights for Women

I looked up the strong lifts, and it talks all about men, is this ok for women too?

Yes. Women can probably run SL5x5 longer than men.

beachlover317

Starting Strength

Strong Lifts 5x5

New Rules of Lifting Weights for Women

I looked up the strong lifts, and it talks all about men, is this ok for women too?

Hi my friend. Stronglifts 5X5 is what I am doing now. LOVE IT!