Need heavy lifting program for women for AT HOME dumb bells.

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Pick up one of the standard barbell routines that are suggested around the board, such as stronglifts, and use dumbell modifications for the moves. You should be able to find examples of those modifications and examples of how to do them on youtube.

I LOVE Chalean Extreme.

check out the videos on cathe.com
she has many different types of workouts, including heavy lifting.
if you have the cash, she also has a whole system,STS. for gaining strength.
you can also just download select workouts instead of ordering the while system.
once you have any of her workouts it's really easy to find out the calories burned on the workout manager.
also, all of her workouts have premixes available. the newest ones have hundreds of combinations if you have several or a whole set of dvds.

I love Chalene Extreme.
Also a big fan of PUMP!

this.....Chalean Extreme is so worth it!

I just very briefly went through the workout stages in New Rules of Lifting for Women (which I just started), and I only see a few things that wouldn't be doable with a DB and where you'd need a cable. Could try thumbing through it at your local bookstore and see if it would work for you.

Chalene Extreme is a lift heavy - type of program? Or is it lots of reps? I really want to go heavy! But I've heard good things.

Thanks, all!

I'm just finishing up the 3rd phase, Lean and its max reps is 12. She says go heavy or go home!!!

OP, what are your goals for heavy lifting. A more traditional 5X5 full body program performed 3 times per week, or an upper/lower split trained 4 times per week tend to be better for strength development. A bodypart split routine that hits each body part twice per week tends to be better for muscle development and hypertrophy. A program that combines cardio and higher rep (more than 8) exercises is typically aimed at weightloss and endurance work. Not to say that Chalene Extreme won't be a good choice depending on your goals, but I wouldn't consider it heavy lifting. Are you currently performing cardio work and looking to add some weighted exercises to it?

Chalean isn't really heavy lifting. Reps of up to 12 are more for muscle endurance.

Strong lifts and New Rules for Lifting for women are good programs.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Try the book 'the new rules for lifting heavy for women" !!!

Chalean isn't really heavy lifting. Reps of up to 12 are more for muscle endurance.

Strong lifts and New Rules for Lifting for women are good programs.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

^

StrongLifts: http://stronglifts.com

I'm getting great results from ChaLean Extreme. You can lift as heavy as you want, and the push month is 8 reps, not 12. FR me and I'll try to get you some progress pics this weekend.

I'm getting great results from ChaLean Extreme. You can lift as heavy as you want, and the push month is 8 reps, not 12. FR me and I'll try to get you some progress pics this weekend.

I'm in the 8-rep Push month of ChaLean Extreme and am loving it.

When I finish I'll either do another round (only heavier) or see if I can modify Stronglifts or NROLFW to my adjustable dumbbells.

Chalean isn't really heavy lifting. Reps of up to 12 are more for muscle endurance.

Strong lifts and New Rules for Lifting for women are good programs.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Do yourself a favour and go look at the full program - it is not 12 reps - two of the three phases is 6-8 and 8-10....As heavy as possible....Mostly compound moves - I don't think one legged deadlifts with 100lbs is light of meant for muscle endurance only......

When you circuit train (and this is a circuit training video) while you can fail in the "push circuit", circuit training doesn't allow for the highest possible weight poundages for each of the exercises. This isn't disputed by any sports training or programs for strength and power.
To complete the multiple exercises in 30 minutes doesn't allow one to recover adequately enough to perform maximal (85%+ of 1RM) between sets.
This is why many "heavier" strength programs focus on only one to two bodyparts per session.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

I asked a similar question a few weeks ago
http://www.myfitnesspal.com/topics/show/819720-dumbell-lifting-for-women
i did stage 1 of nrolfw, and i am now starting stronglifts but modifying for dumbells instead of a barbell