"Do you even lift?" Need strength training suggestions!

littleburgy
littleburgy Posts: 570 Member
in Fitness and Exercise
I do a lot of cardio and sometimes Body Pump classes but I think I'd like to take up strength training again and need suggestions because I haven't done it in a really long time.

It used to be that I did muscle groups on a certain day and alternated depending on the day. (Legs/shoulders, chest/triceps, back/biceps were my rotation). Often about 3 sets of 12 per machine or weight, or 4 sets of 10.

Just wondering if anyone has a routine suggestion, if that sounds about right, and how much time do you rest between reps? How long does your weight workout last overall?

Looking forward to adding this element to my routine, no more flailing on the elliptical if I don't make the class or want to do things on my own time. Thanks :)

Replies

  • frannie078
    frannie078 Posts: 21 Member
    I'm in the same boat and am interested to see different suggestions!
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    I lift...a little.


    What are your primary goals?
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    I am partial to full body routines vs splits. I don't really see splits as necessary or all that beneficial unless you are a seasoned lifter and/or looking to be competitive. Full body routines are efficient and effective and are generally done 3x weekly. I can be in and out in about 45 minutes...60 if I include my stretching, warm-ups and cool-down, etc.

    I also recommend a routine that largely utilizes free weights and barbells...again, more bang for your buck. Machines don't require you to use supporting muscles or work your balance or anything like that. Free weight training is far superior in my estimation.

    There are numerous programs in this RE...Starting Strength is probably my favorite beginners routine but Strong Lifts 5x5 is good too. My wife does New Rules of Lifting for women and really likes that...added bonus is that the reading is really good, especially for women who have a fear of free weights and lifting in general. I personally think the routine gets a little too goofy for my tastes (I like keeping things very simple with compound lifts and very little in the way of assistance) but to each their own and it is an effective program.
  • LishieFruit89
    LishieFruit89 Posts: 1,956 Member
    I lift...a little.


    What are your primary goals?

    Tee hee, just a little Sara

    There are a lot of programs already out there - Stronglifts, Starting Strength, New Rules of Lifting (for Women, Supercharged, etc), AllPro, etc.

    But answering Sara's query will aid in pointing you in the right direction
  • littleburgy
    littleburgy Posts: 570 Member
    I lift...a little.


    What are your primary goals?

    Mostly to add strength and toning element to my training because I already do a lot of cardio. I do have about 2 stubborn kilos left to lose, that would be nice.
  • PinkNinjaLaura
    PinkNinjaLaura Posts: 3,202 Member
    I work out with a trainer 3x a week (Monday/Wednesday/Thursday) for 30 minute sessions. Typically Monday is total body, then Wednesday & Thursday are legs one day and upper body the other day. We add in abs one day, lower back one day & obliques one day.

    He usually has me do 3 or 4 sets of anywhere from 10-18 reps, and I do them in a circuit of 3 exercises at a time (one set of all three exercises, then a second set of all three exercises, etc.) so it isn't necessary to rest between sets. Once that circuit is done we'll move to the next 3 exercises. The half hour goes by really quickly.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    I lift...a little.


    What are your primary goals?

    Mostly to add strength and toning element to my training because I already do a lot of cardio. I do have about 2 stubborn kilos left to lose, that would be nice.

    I would start off with a 3 x a week full body such as AllPro.

    The AllPro routine can be found here: http://forum.bodybuilding.com/showthread.php?t=4195843

    Stronglifts is also a solid program. More about it can be found here: www.stronglifts.com and in the group here: http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women
  • wild_wild_life
    wild_wild_life Posts: 1,334 Member
    http://www.youtube.com/watch?v=OloLS5kTrVs&feature=youtube_gdata_player

    'Do you even lift' algorithm.

    Thanks to salvaje26 for sharing this.
  • littleburgy
    littleburgy Posts: 570 Member
    Thanks everyone, great suggestions to help me get started. Really appreciated. Enjoy your Sunday and Happy New Year!

    P.S. love the algorithm :happy:

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