Need heavy lifting program for women for AT HOME dumb bells.

amyaroja
amyaroja Posts: 63 Member
in Fitness and Exercise
I want to lift heavy. But I want to do it at home. I own a full set of dumb bells, 5 through 50 pounds. I'm talking a whole rack!

So, does anyone have a website link to a good at home program for heavy lifting for women at home program?

Thank you!

Replies

  • CandiceScott69
    CandiceScott69 Posts: 81 Member
    bump
  • MarsChallenge
    MarsChallenge Posts: 84 Member
    i just did an upper body workout today on utube
    http://www.bing.com/videos/search?q=upper+body+home+workout&view=detail&mid=D8F7E08CE63F1CC4AA6FD8F7E08CE63F1CC4AA6F&first=0&qpvt=upper+body+home+workout
  • wmagoo27
    wmagoo27 Posts: 201 Member
    Pick up one of the standard barbell routines that are suggested around the board, such as stronglifts, and use dumbell modifications for the moves. You should be able to find examples of those modifications and examples of how to do them on youtube.
  • BaileyBoo13524
    BaileyBoo13524 Posts: 593 Member
    Chalean extreme!
  • jaz050465
    jaz050465 Posts: 3,508 Member
    I LOVE Chalean Extreme.
  • briggsy13
    briggsy13 Posts: 161 Member
    Yes Chalean Extreme rocks. I love Chalene!!
  • katy_trail
    katy_trail Posts: 1,992 Member
    check out the videos on cathe.com
    she has many different types of workouts, including heavy lifting.
    if you have the cash, she also has a whole system,STS. for gaining strength.
    you can also just download select workouts instead of ordering the while system.
    once you have any of her workouts it's really easy to find out the calories burned on the workout manager.
    also, all of her workouts have premixes available. the newest ones have hundreds of combinations if you have several or a whole set of dvds.
  • angiereeves33
    angiereeves33 Posts: 42
    I love Chalene Extreme.
    Also a big fan of PUMP!
  • astrampe
    astrampe Posts: 2,169 Member
    I love Chalene Extreme.
    Also a big fan of PUMP!
    this.....Chalean Extreme is so worth it!
  • amyaroja
    amyaroja Posts: 63 Member
    Chalene Extreme is a lift heavy - type of program? Or is it lots of reps? I really want to go heavy! But I've heard good things.

    Thanks, all!
  • morielia
    morielia Posts: 169 Member
    I just very briefly went through the workout stages in New Rules of Lifting for Women (which I just started), and I only see a few things that wouldn't be doable with a DB and where you'd need a cable. Could try thumbing through it at your local bookstore and see if it would work for you.
  • briggsy13
    briggsy13 Posts: 161 Member
    Chalene Extreme is a lift heavy - type of program? Or is it lots of reps? I really want to go heavy! But I've heard good things.

    Thanks, all!

    I'm just finishing up the 3rd phase, Lean and its max reps is 12. She says go heavy or go home!!! :)
  • wmagoo27
    wmagoo27 Posts: 201 Member
    Chalene Extreme is a lift heavy - type of program? Or is it lots of reps? I really want to go heavy! But I've heard good things.

    Thanks, all!

    I'm just finishing up the 3rd phase, Lean and its max reps is 12. She says go heavy or go home!!! :)

    OP, what are your goals for heavy lifting. A more traditional 5X5 full body program performed 3 times per week, or an upper/lower split trained 4 times per week tend to be better for strength development. A bodypart split routine that hits each body part twice per week tends to be better for muscle development and hypertrophy. A program that combines cardio and higher rep (more than 8) exercises is typically aimed at weightloss and endurance work. Not to say that Chalene Extreme won't be a good choice depending on your goals, but I wouldn't consider it heavy lifting. Are you currently performing cardio work and looking to add some weighted exercises to it?
  • katy_trail
    katy_trail Posts: 1,992 Member
    http://www.jpfitness.com/showthread.php?t=35760
  • ninerbuff
    ninerbuff Posts: 48,993 Member
    Chalean isn't really heavy lifting. Reps of up to 12 are more for muscle endurance.

    Strong lifts and New Rules for Lifting for women are good programs.


    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • jaxxie
    jaxxie Posts: 576 Member
    CHALEAN EXTREME....also I just got the latest NROL SUPERCHARGED book, which is amazing....BEST OF LUCK!
  • sleibo87
    sleibo87 Posts: 403 Member
    Try the book 'the new rules for lifting heavy for women" !!!
  • newlife4cindy
    newlife4cindy Posts: 44 Member
    i just downloaded an app called JEFIT that looks really awesome! it has tons of exercises and you can fitler out the exercises based on the equipment you have access to
  • StrongerThanThor
    StrongerThanThor Posts: 544 Member
    Chalean isn't really heavy lifting. Reps of up to 12 are more for muscle endurance.

    Strong lifts and New Rules for Lifting for women are good programs.


    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

    ^

    StrongLifts: http://stronglifts.com
  • chrissym78
    chrissym78 Posts: 628 Member
    get the book New Rules of Lifting for Women, lots of stuff on youtube too
  • danasings
    danasings Posts: 8,218 Member
    I'm getting great results from ChaLean Extreme. You can lift as heavy as you want, and the push month is 8 reps, not 12. FR me and I'll try to get you some progress pics this weekend.
  • workout_junkee
    workout_junkee Posts: 473 Member
    Thanks for this post. I just got 52.5 lb DB and a bench. I want Chalean Extreme but it is not in my budget right now. I have a friend mailing me NROLFW. I can't wait to start lifting heavy.
  • bluelena
    bluelena Posts: 304 Member
    I'm getting great results from ChaLean Extreme. You can lift as heavy as you want, and the push month is 8 reps, not 12. FR me and I'll try to get you some progress pics this weekend.

    I'm in the 8-rep Push month of ChaLean Extreme and am loving it.

    When I finish I'll either do another round (only heavier) or see if I can modify Stronglifts or NROLFW to my adjustable dumbbells.
  • astrampe
    astrampe Posts: 2,169 Member
    Chalean isn't really heavy lifting. Reps of up to 12 are more for muscle endurance.

    Strong lifts and New Rules for Lifting for women are good programs.


    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

    Do yourself a favour and go look at the full program - it is not 12 reps - two of the three phases is 6-8 and 8-10....As heavy as possible....Mostly compound moves - I don't think one legged deadlifts with 100lbs is light of meant for muscle endurance only......
  • ninerbuff
    ninerbuff Posts: 48,993 Member
    Chalean isn't really heavy lifting. Reps of up to 12 are more for muscle endurance.

    Strong lifts and New Rules for Lifting for women are good programs.


    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

    Do yourself a favour and go look at the full program - it is not 12 reps - two of the three phases is 6-8 and 8-10....As heavy as possible....Mostly compound moves - I don't think one legged deadlifts with 100lbs is light of meant for muscle endurance only......
    When you circuit train (and this is a circuit training video) while you can fail in the "push circuit", circuit training doesn't allow for the highest possible weight poundages for each of the exercises. This isn't disputed by any sports training or programs for strength and power.
    To complete the multiple exercises in 30 minutes doesn't allow one to recover adequately enough to perform maximal (85%+ of 1RM) between sets.
    This is why many "heavier" strength programs focus on only one to two bodyparts per session.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • ChantelleFowler
    ChantelleFowler Posts: 208 Member
    Have you heard of Body Beast? It's an at-home fitness DVD program aimed towards building serious muscle mass. I've only heard great things about this program! PM me for deets.
  • kmakar
    kmakar Posts: 103
    I asked a similar question a few weeks ago
    http://www.myfitnesspal.com/topics/show/819720-dumbell-lifting-for-women
    i did stage 1 of nrolfw, and i am now starting stronglifts but modifying for dumbells instead of a barbell

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