I want to understand Strength training and need guidance.

crux

OK, I'm overwhelmed by the sheer amount of conflicting strength training advise out there on the web, not knowing which sites are respected to take my guidance from, reading ten's of muscle head forums is becoming a bore, full body, splits, machines, free weights, 5x5, etc.. etc... it's a mine field out there!

So I'm going to seek advise here.

I'm looking for a resource that will give me knowledge not just a blind routine, the science behind the theory, I'm into stuff like that.

I 'think' I'm looking for a full body strength training site, I have time slots dedicated to strength training, in the gym 3 days a week for upto 90 minuets if needed, Monday, Wed, Friday.

I'm an almost beginner with weights, about 2 months of beginners lifting on machines at my gym. My goals are to get stronger rather than specifically to get bigger, but eventually a bit if both after I have sorted my body fat % out would be nice.

Anyone recommend a respected resource to gain knowledge in this area?

Aid_B

Yeah i'm sure there are others who need this advice also, myself included

aareeyesee

I am very into the science part of it and these are some of my "go-to" links when I am wondering about something.
http://www.sbcoachescollege.com/presentations.html
http://optimumsportsperformance.com/blog/?paged=2

This one is just generally good stuff.
http://www.liamrosen.com/fitness.html

And I know you said you were not interested in a "do this" type thing but if you are new to weights or have not been in a weight room in a while this is always awesome.
http://www.scribd.com/doc/2668412/Rippetoes-Starting-Strength-FAQ

_edit for more stuffs!!
http://huskystrength.ica.washington.edu/ Freakin awesome, this website made me a huskys fan
http://www.furman.edu/first/fmtp.htm
http://www.furman.edu/first/schedule.htmI Just generally like the program alot, and link it when possible :-)

-edit 1 more cause the level of my dork knows no bounds
http://www.sbcoachescollege.com/articles.html

hill242

I am a big fan of stumptuous.com. She aims her information towards women a lot, because it's women who get told things like "oh don't lift heavy, just light weight for lots of reps, so you don't get bulky". But, the information is solid and applies to men and women alike.

Also check out the book "Practical Programming" by Rippetoe.

crux

Thanks! I have not checked out stumptuous.com yet but will do shortly. I have been reading all day

I'm tempted to do the Rippetoes-Starting-Strength program from http://www.scribd.com/doc/2668412/Rippetoes-Starting-Strength-FAQ or at least lets say it's on my shortlist, the only thing that

Slightly puts me off is the pendlay row, it looks like a real back killer if you do it wrong. After reading the guide to that program they are very down on deviating from the exercises prescribed but any lifters know any good alternative rows that can work in this kind of system but are more back friendly?

aareeyesee

Dumbbell Bent Row is a great substitution and a lot of the stuff I have read prefers them because of the strain on the lower back of incorrectly performed t-bar/bar bent rows. The DB bent row with your free hand on a bench not only helps to ease the strain on your sacrum it also forces you to use correct form because you arnt flailing around trying to use too much weight. If you read the books put out later by Coach Rippletoe he admits that the 1 arm DB row is probably better but for complete beginners he is very hard line on full body movements as apposed to unilateral movements. But as ammunition I sight http://optimumsportsperformance.com/blog/?s=bent+row as help if you need it.

sparklebritches

Another vote for Stumptuous.

crux

Dumbbell Bent Row is a great substitution and a lot of the stuff I have read prefers them because of the strain on the lower back of incorrectly performed t-bar/bar bent rows. The DB bent row with your free hand on a bench not only helps to ease the strain on your sacrum it also forces you to use correct form because you arnt flailing around trying to use too much weight. If you read the books put out later by Coach Rippletoe he admits that the 1 arm DB row is probably better but for complete beginners he is very hard line on full body movements as apposed to unilateral movements. But as ammunition I sight http://optimumsportsperformance.com/blog/?s=bent+row as help if you need it.

Thanks, that helps a lot. Going to give it a whirl.

mhotch

I read a book from the library which I thought was interesting. It's called 'New rules of weight lifting for women.' It gives you a schedule to follow, instructions and illustrations for proper form. It also touches on diet and muscle conditioning, and cardio. Can't hurt to get it from your library and read it.