whats your (heavy) weight lifting routines?

cmbx2mom
cmbx2mom Posts: 56 Member
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?

Replies

  • cmbx2mom
    cmbx2mom Posts: 56 Member
    bump...probably posted too early.
  • wellbert
    wellbert Posts: 3,924 Member
    www.stronglifts.com
    http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki
  • jesz124
    jesz124 Posts: 1,004 Member
    Stronglifts 5 x5 here as well. I googled it and searched the subject on MFP to get the routine info.
  • nexangelus
    nexangelus Posts: 2,080 Member
    stronglifts, madcow and now Wendler's 5/3/1 here...awesome programmes all!
  • cmbx2mom
    cmbx2mom 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?
  • JasonDetwiler
    JasonDetwiler 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.
  • Spartan_Maker
    Spartan_Maker 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
  • LoraF83
    LoraF83 Posts: 15,694 Member
    www.stronglifts.com
    http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

    Love me some Strong Lifts!
  • emandlukeplusone
    emandlukeplusone Posts: 38 Member
    bump to read later.
  • chivalryder
    chivalryder 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.
  • epmck11
    epmck11 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.
  • loliblullama
    loliblullama Posts: 140 Member
    another Stronglifts 5x5 here
  • ravenforest3009
    ravenforest3009 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 :-)
  • beachlover317
    beachlover317 Posts: 2,848 Member
    Another strong lifts fan. A newbie - only on week 4, but so far I am loving it. :drinker:
  • dave4d
    dave4d 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.
  • DopeItUp
    DopeItUp 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!
  • UticaBoy51
    UticaBoy51 Posts: 344 Member
    Strong Lifts 5x5... Love it!
  • Sarauk2sf
    Sarauk2sf 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.
  • Sarauk2sf
    Sarauk2sf 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.
  • epmck11
    epmck11 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.

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