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    whats your (heavy) weight lifting routines?

    Posts: 56 Member
    edited January 3 in Fitness and Exercise
    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?

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    Replies

    • Posts: 56 Member
      bump...probably posted too early.
    • Posts: 3,924 Member
      www.stronglifts.com
      http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki
    • Posts: 1,004 Member
      Stronglifts 5 x5 here as well. I googled it and searched the subject on MFP to get the routine info.
    • Posts: 2,080 Member
      stronglifts, madcow and now Wendler's 5/3/1 here...awesome programmes all!
    • Posts: 56 Member
      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?
    • Posts: 364 Member
      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.
    • Posts: 683 Member
      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
    • Posts: 15,694 Member
      www.stronglifts.com
      http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

      Love me some Strong Lifts!
    • Posts: 38 Member
      bump to read later.
    • Posts: 4,391 Member
      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.
    • Posts: 159 Member
      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.
    • Posts: 140 Member
      another Stronglifts 5x5 here
    • Posts: 50 Member
      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 :-)
    • Posts: 2,848 Member
      Another strong lifts fan. A newbie - only on week 4, but so far I am loving it. :drinker:
    • Posts: 1,155 Member
      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.
    • Posts: 18,771 Member
      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!
    • Posts: 344 Member
      Strong Lifts 5x5... Love it!
    • Posts: 28,072 Member
      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.
    • Posts: 28,072 Member
      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.
    • Posts: 159 Member
      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.
    This discussion has been closed.

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