Whats your Muscle Building/Strength Routine??
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I do a few miles on a stationary and one to two miles on a treadmill after each lifting session.
Monday - Chest & Tri's
Tuesday - Rest/Basketball
Wednesday - Back & Bi's
Thursday - Shoulders
Friday - Legs & core
Weekends - Cardio/rest0 -
I do whatever Tony Horton tells me to do!! :laugh: Since I am on week 6 of the P90X-Lean program it looks a lil' something like this...
Day 1 - Core Synergistic's
Day 2 - Cardio (I go for a run) I'm on this day and about to head out :glasses:
Day 3 - Chest, Shoulders, Triceps, Abs (I didn't know there were so many different types of push-ups :noway: arms falling OFF)
Day 4 - Yoga... or as I like to call it, "I'll just go for a run instead" Don't like their Yoga :huh:
Day 5 - Legs, Back, Abs (Wall squats are the work of the devil :devil: ...there I said it!)
Day 6 - Kenpo, which is kick boxing which is cool
Day 7 - SITTIN ON MY BOOTY feeling like Frankenstein!!!!
Three weeks of this then it all changes = always sore in a brand new and wonderful place.
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I do tons of cardio so recently I started doing a modest two day split for my upper body:
Day 1: Back(lower, middle and Lats), Triceps and Hamstrings
Day 2: Abs, Shoulders and Biceps
I leave my legs out of it since I do cycling and running. tho' I understand I could benefit from also working my legs with machines and weights I just don't have the time right now.
Great workout ideas.
If anybody has a questions as to how any move is done or how to target specific muscles, I've found http://www.bodybuilding.com/exercises/ site to be a very good source of information and ideas.0 -
Bump0
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i need a strength training routine, ive been focusing so much on cardio for hight cal burns over the past 3 months thay ive lost alot of muscle! damnnnn! bump for later0
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I'm currently doing the Smolov for Squats... Trying to build up to a 430 pound squat. I've combined the SEAL training--pushups, pullups, situps, and dips, with the Spartacus: Blood and Sand workout for cardio. After weight training, I'll use my hand-grip and do 5x100 with each forearm. Monday: Weight training. Tuesday: Spartacus. Wednesday: Weight training. Thursday: Spartacus. Friday: Weight training. Saturday: Spartacus. Sunday: Break, b/c it's the Lord's day.0
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I like your workout OP
Here is mine
I do
Upper A
Lower A
Light Cardio/Abs
Upper B
Lower B
Heavy Cardio Abs
I do not take days off and I workout on weekends.
However, I do take one day off after a month, and a week off after Three months.
Upper A
Flat Bench Press 5x5
Cable Fly Triple Drop Set
Bent over Rows 4x8
Weighted 45lb chin-ups 3 set max
Non weighted chin-ups 1 set max
Dumbbell Single Arm Arnold Press 4x8
Side Lat Raises 3x12
1 Set EZ Bar 85lb curl max
2 Set Dumbbell Curl (varies)
1 Set Cable Rope Curl
Rope Tricep Pull Down 3x12
Lower A
Back Squat 5x15 (I prefer higher reps low weight as I am in my mid 30’s watching pressures on my left knee)
Stiff Leg Dead Lift 4x15
Static Squat 3x12
Hamstring Curl Drop set 3x12
Seated Calves 3x15
Farmer’s Walk 2 or 3 sets
Upper B
Incline Bench 5x8
Incline Cable Flyes triple drop set
45lb weighted Pull Ups 2 sets
1 set pull ups
Lat Pull downs 2x10
Cable Rows 3x12
Barbell Press 4x8
Front Lat Raises 3x12
Bar Bell Curls 3x12
Weighted Dips 45lb 2 set max
Non weighted dips 1 set max
Lower B
Front Squat 4x15
Dead Lifts 4x15
Dumb Bell Lunges 3x12
Hamstring Curl 3x12
Standing Calf Raises 3x12
Farmer’s Walk 2 or 3 sets0 -
The Stronglifts program.
M-W-F alternating:
Workout A: squats bench press, pendlay rows
Workout B: squats, overhead press, deadlifts
This except I don't do 5x5 anymore. I was doing 3x5 but just switched it to 3x10 for a couple of weeks. I think I might go back to the full 5x5 after that and start with lower weights again.0 -
I began running three months ago, and started incorporating strength training two weeks ago. I use Mark Lauren's You Are Your Own Gym, he has a book that explains his exercises and an app that helps you track what you have done. I thought it was going to be easy...but either I'm a huge wimp or it's fairly difficult. The best part is that I can do these exercises anywhere, I don't have to have any special equipment or access to a gym.
Day 1: upper body
Day 2: run 5k
Day 3: lower body
Day 4: run 5k
Day 5: upper body
Day 6: run 5k
Day 7: core0 -
http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html
The above is what I started with.
Everything I do is still based on this power, muscle, burn concept with HIIT strength routines with cardio, Tabata and a lot more moving within the three planes of motion (a lot more transverse motion with weight that many people miss out on) but the original workout is still something to do every 6 weeks for 6 weeks.0 -
Mon - Lower A
Tue - Upper A
Wed - Running
Thur - Lower B
Fri - Upper B
Sat - Running
Sun - Yoga
Lower A:
BW Pistol Squats
BW Shrimp Squats
125M @8% max effort hill sprints
Plyo Lunges
Jog to/from hill
Lower B:
BW Pistol Squats
Weighted (DB) Pistol Squats
Glute-Ham Raises
Plyo Pistol Squats
Other assorted BW leg exercises
Upper A:
One Arm Pushups
Tuck Front Lever Rows
Handstand Pushups
Pullups
Dragon Flags
DB Curls
Upper B:
Front Lever Progression
Back Lever Progressoin
Planche Progression
Floor L-Sit
Freestanding Handstands
Pullups
Pushups
.....annd more importantly....
500 calorie per day surplus, 1g protein per lb of bodyweight per day0 -
This week looks like this:
M: 30 min cardio/ 90 min. back/legs
T: 30 min cardio/90 min. shoulders/abs
W: 30 min cardio/90 min. tris/legs
Th: 30 min cardio/90 min. bi's/abs
F: 30 min cardio/90 min chest/legs0 -
Monday - Chest / Tri
Bench Press 12x2 Negatives 12x1
Push Ups 12 reg, 6/6 one leg negative, 12 diamond
Bar Dips 12x3
1 arm cable chest fly 12x3
DB pull overs 12x3
Tricep cable pushdown 12x3
Tricep bench dips - straight leg 12x3
Tuesday - Legs
BB squats 12x3
SB Triple Threat leg curls 20/20/20
BB front squats 12x3
Calf raises w/weight 45x
Rev. Lunge 12x3
Banded leg ABD ADD - black band
Leg ext. 12x3
42inch box step ups - 100x (or 50x counting one leg)
Wednesday - Back/Bi/shoulder
Chin ups - 10x3
Deadlifts - 10x3
Pull ups wide grip - negatives 15x
DB one arm bent over row - 10x3
Straight arm pull down - 10x3
BB upright rows - 10x3
Rev. fly - 12x3
DB lat raises & shoulder shrug 10x2
DB side bends - 10x3
Bicep 21s x 2
DB alt hammer curl 12x2
Thursday - Rest
Friday - Yoga
Saturday - Endurance / Core
jumping jacks
burpees
plank
plank jacks
mnt climbers
jump squats
full sit ups
boat hold
spidey plank
MB twist
Sunday - Rest
I also do mini 2+ mile cardio around the subdivision avg. 3x week0 -
Bump this gives me great ideas Thank you!0
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Pushups and pullups and all their glorious variations.
Bodyweight workouts all the way for me. Running/swimming mixed in there as well. Stappers, tabatas, supersets, etc0 -
Monday - Full body strength training + 1 hour cardio + 1hour flex
Tuesday - Off
Wednesday - Full body strength training + 1 hour cardio + 1hour flex
Thursday -Off
Friday - Golf
Saturday - Hiking 4-5 hours with 10lb backpack 2000-3000 ft elevation
Sunday - Off
Strength Training all 1x10 all
Bench Press
Chest fly
Military Press
Shoulder fly
Tricep
Bicep
Squats
Lunges
Hip Abductors
Calf raises
Dead lifts
Leg press
Hamstring curl
Inclined Abs0 -
The only thing I could add to all this is this:
large muscles, heavy weight, once a week
I vary all my routines all the time.....mainly because I don't won't my body to get comfortable in my workout. Also, for variation.0 -
The only thing I could add to all this is this:
large muscles, heavy weight, once a week
I vary all my routines all the time.....mainly because I don't won't my body to get comfortable in my workout. Also, for variation.
Not to sidetrack the thread too much, but...
I get the desire to change things up to keep it "fresh", but I don't get the whole body getting comfortable thing. I assume you're talking about something along the lines of muscle confusion? If you are increasing weight as you get stronger, does your body every really "get comfortable"?0 -
HELP! I was just about to create a new thread when I saw this subject. I do pretty good in getting in the cardio, lots of walking, elliptical, stairs, etc., but when it comes to "strength" - I am no where, lost, no clue, nuttin, nada, zilch. And when I read some of these, my whole body began to ache and scream and said no wonder I ain't been doing it.
I do not belong to a gym and have no room at home for any further equipment, would someone please give me some BEGINNER strength exercises or training that I can do at home with things I have around the house, etc. p.s. I ain't no young spring chicken, way over 50 and just been at the diet and exercise since end of June.
Thank all of you so much.0 -
The only thing I could add to all this is this:
large muscles, heavy weight, once a week
I vary all my routines all the time.....mainly because I don't won't my body to get comfortable in my workout. Also, for variation.
Not to sidetrack the thread too much, but...
I get the desire to change things up to keep it "fresh", but I don't get the whole body getting comfortable thing. I assume you're talking about something along the lines of muscle confusion? If you are increasing weight as you get stronger, does your body every really "get comfortable"?
Yeah, I could be "over" simplifying it a little.
With that said, I think the body gets comfortable in the order of your exercises, the rest period between each set, and the # of reps each set (along with amount of weight/resistance). So I change it up.0
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