whats your (heavy) weight lifting routines?

cmbx2mom

I'd like to incorporate some heavy lifting into my workouts. Does anyone have a routine/exercises they'd like to share? Or a link to a website with some. I work ft but have a gym onsite. We have a few machines and a full set of hand weights plus kettlebells weighted balls etc. Also ideally I'd like to do a few shorter spurts throughout the day...10 min here then 10 min there...it would fit better into my day...any suggestions?

cmbx2mom

bump...probably posted too early.

wellbert

www.stronglifts.com
http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

jesz124

Stronglifts 5 x5 here as well. I googled it and searched the subject on MFP to get the routine info.

nexangelus

stronglifts, madcow and now Wendler's 5/3/1 here...awesome programmes all!

cmbx2mom

I've been doing some reading today on Strong Lifts, but I don't have access to a barbell and it seems like that is a staple for the program. ANything I can do without a barbell?

JasonDetwiler

Goblet squats for a while, but you'll want to gain access to a barbell soon. Deadlifting less than 45 lbs is very boring and not productive after a couple weeks.

Spartan_Maker

If you can find a way to do deadlifts, bench press, and squats in the 1 to 5 rep range with 80% - 100% of your 1 repetition maximum (1RM), you'll be stunned by your strength gains and how quickly your body develops dense, lean muscle.

Example:

Monday and Thursday - Deadlifts (3 x 5 @ 80% of 1 RM, 2 x 3 @ 90% of 1 RM, 2 x 1 @ 100% of 1RM)
Tuesday and Friday - Bench Press (3 x 5 @ 80% of 1 RM, 2 x 3 @ 90% of 1 RM, 2 x 1 @ 100% of 1RM)
Wednesday and Saturday - Squats (3 x 5 @ 80% of 1 RM, 2 x 3 @ 90% of 1 RM, 2 x 1 @ 100% of 1RM)
Sunday - Off

LoraF83

www.stronglifts.com
http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

Love me some Strong Lifts!

emandlukeplusone

bump to read later.

chivalryder

If you can find a way to do deadlifts, bench press, and squats in the 1 to 5 rep range with 80% - 100% of your 1 repetition maximum (1RM), you'll be stunned by your strength gains and how quickly your body develops dense, lean muscle.

Example:

Monday and Thursday - Deadlifts (3 x 5 @ 80% of 1 RM, 2 x 3 @ 90% of 1 RM, 2 x 1 @ 100% of 1RM)
Tuesday and Friday - Bench Press (3 x 5 @ 80% of 1 RM, 2 x 3 @ 90% of 1 RM, 2 x 1 @ 100% of 1RM)
Wednesday and Saturday - Squats (3 x 5 @ 80% of 1 RM, 2 x 3 @ 90% of 1 RM, 2 x 1 @ 100% of 1RM)
Sunday - Off

Your soft tissues won't develop nearly as quickly. Be careful not to over do it and injure yourself.

epmck11

Mine is loosely based on Starting Strength, but with some variations for my own preference and because I believe I can handle more volume. I have seen great progress from it however, so I think I'm doing something right. I usually do two warm up sets before each compound exercise. If I complete my sets without losing my form, I add weight the next time I perform that exercise.

Day 1: [A]
Squats 3x5
Deadlifts 3x5
Bench Press 3x5
Weighted chin-ups 3x5-6 (I'll often do a set of weighted pullups too)
Power Shrugs 3x12 (I go really heavy with these, need to use a power rack for them because I can't hold the weight for more than 2-3 reps at a time).

Day 2:
Rest

Day 3:
Squats 3x5
Overhead Press 3x5
Cleans 3x3-5 (I'm still working on the form with these so I don't go quite as heavy with them as I do with some of my other lifts)
Pendlay Rows 3x5
Close Grip Bench Press 3x5-6
Barbell Curls 3x6-8

Day 4: Rest

Day 5: Repeat [A]
Day 6: Rest
Day 7: Rest

Then the following week:
Day 1:
Day 2: Rest
Day 3: [A]
Day 4: Rest
Day 5:
Day 6: Rest
Day 7: Rest

Then back to the first week. You can see the pattern: ABA / BAB / ABA; with plenty of rest during the week.

I also usually throw in a couple sets of 8 rep leg presses at the end of one of my workouts usually one day per week, though I'm not sure how essential they are.

My workouts are very intense and difficult, but I make sure to leave plenty of time for rest so I think my body can handle it. I'd recommend it to anyone looking to try building muscle and gaining strength.

loliblullama

another Stronglifts 5x5 here

ravenforest3009

I do a kettlebell class twice a week and use different weights and try to use some heavier weights from month to month.
Works for me :-)

beachlover317

Another strong lifts fan. A newbie - only on week 4, but so far I am loving it. :drinker:

dave4d

Bodybuilding.com has quite a few workout routines listed. (Not all of them are designed for bodybuilders.) If you have a smart phone you can download an app called Jefit that will track your workouts, and time your rest sets. It has a list of exercises, both free-weight, and machines that you can add to your routine.

DopeItUp

Listen, I would really try to stick to the tried-and-true methods since you're a woman. Tricep extensions, bicep curls and the hip abductor machine are all you need. Try to find the smallest weights in the gym, those will be the most effective at building long lean muscles. Best of luck!

UticaBoy51

Strong Lifts 5x5... Love it!

Sarauk2sf

Listen, I would really try to stick to the tried-and-true methods since you're a woman. Tricep extensions, bicep curls and the hip abductor machine are all you need. Try to find the smallest weights in the gym, those will be the most effective at building long lean muscles. Best of luck!

I love me some yes-no machine.

Sarauk2sf

If you are new to lifting I would recommend either Starting Strength (but you need barbells) or New Rules of Lifting for Women which I think can be adapted somewhat if you do not have access to barbells.

epmck11

Listen, I would really try to stick to the tried-and-true methods since you're a woman. Tricep extensions, bicep curls and the hip abductor machine are all you need. Try to find the smallest weights in the gym, those will be the most effective at building long lean muscles. Best of luck!

Is this a joke? I can't tell if you're serious or not. That's some of the worst possible advice. Those are some of the least effective exercises there are and you'll want to do heavy weights.