Advice for lifting

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danae16
danae16 Posts: 62 Member
in Fitness and Exercise
I currently do a boxing/kickboxing class about 3-4 times per week. In addition I try to lift. I've lifted with trainers before but when I'm on my own i'm not sure how to organize a weight lifting workout. In addition the trainers i worked with in the past seemed to subscribe to the low weight - high rep mentality. If you lift heavy - what do your typical workouts look like? Please be specific. I have access to a gym with free weights and machines. I normally use free weights because the machines are a bit intimidating. I'm looking to gain muscle/lose fat. If my weight stays the same - its ok with me.

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  • Gallowmere1984
    Gallowmere1984 Posts: 6,626 Member
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    My typical heavy deadlift routine though it's constantly evolving as I can pull more reps:

    Deadlift: 5x225/4x315/3x3x405/2x425/2x455/2x1x495
    Pullups: four sets of however many I can do before I have to start halfassing them.
    Bent over Rows: 3x5x225/1x5x315
    Cable Rows: 5x120/4x130/3x140/2x150

    Basically, I just pick a compound lift for each day, then add a couple of accessories to compliment it.
    I've heard it's better for fresh faced new jacks to work all of the compounds at every session though, since they aren't able to lift enough weight at first to truly traumatize the muscles anyway. As such, their recovery time will be quite a bit shorter.
  • lcuconley
    lcuconley Posts: 734 Member
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    I follow the book new rules of lifting for women. I can't recommend it highly enough! The idea is that you lift as heavy as possible using compound lifts like squats, deadlifts and lunges. We have a group on mfp that you can join. If you look in the stage 1 thread, you can I logged my last few workouts.
  • __RANDY__
    __RANDY__ Posts: 1,036 Member
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    This is my workout from sunday. Picking a routine is all about identifying your goals do not just do what others are doing.

    Barbell Bench Press:
    135 lb x 10 reps (+77 pts)
    185 lb x 5 reps (+92 pts)
    225 lb x 5 reps (+121 pts)
    245 lb x 3 reps (+111 pts)
    265 lb x 5 reps (+158 pts)
    135 lb x 10 reps (+77 pts)
    135 lb x 10 reps (+77 pts)
    135 lb x 10 reps (+77 pts)
    135 lb x 10 reps (+77 pts)
    135 lb x 10 reps (+77 pts)
    Barbell Shrug:
    315 lb x 10 reps (+98 pts)
    315 lb x 10 reps (+98 pts)
    315 lb x 10 reps (+98 pts)
    315 lb x 10 reps (+98 pts)
    315 lb x 10 reps (+98 pts)
    Trap Bar Deadlift:
    225 lb x 10 reps (+124 pts)
    275 lb x 5 reps (+148 pts)
    315 lb x 5 reps (+194 pts)
    365 lb x 5 reps (+272 pts)
    Barbell Deadlift:
    405 lb x 5 reps (+406 pts)
    455 lb x 6 reps (+605 pts)
    495 lb x 2 reps (+505 pts)
    Deficit Barbell Deadlift:
    185 lb x 10 reps (+136 pts)
    185 lb x 10 reps (+136 pts)
    185 lb x 10 reps (+136 pts)
    185 lb x 10 reps (+136 pts)
    185 lb x 10 reps (+136 pts)
  • LoraF83
    LoraF83 Posts: 15,694 Member
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    I follow the Strong Lifts program. It's easy, straight forward, and focuses on compound lifts. It's a really good program for beginners. You can get the info online (google Strong Lifts), there's a group on here, and there's a free iphone app for tracking workouts (maybe an android app too?).

    Strong Lifts has an A and a B workout. You squat during every workout, and then do bench press and row during one workout and overhead press and deadlift during another. You rotate back and forth between the two workouts, so one week is ABA and the next is BAB. You only lift 3 times a week and it takes about 30-40 minutes per day. Easy and quick.
  • RunHardBeStrong
    RunHardBeStrong Posts: 33,069 Member
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    I follow the Strong Lifts program. It's easy, straight forward, and focuses on compound lifts. It's a really good program for beginners. You can get the info online (google Strong Lifts), there's a group on here, and there's a free iphone app for tracking workouts (maybe an android app too?).

    Strong Lifts has an A and a B workout. You squat during every workout, and then do bench press and row during one workout and overhead press and deadlift during another. You rotate back and forth between the two workouts, so one week is ABA and the next is BAB. You only lift 3 times a week and it takes about 30-40 minutes per day. Easy and quick.

    +1

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