Strength Training Routine
Options
Replies
-
Bump0
-
Check out the book, The New Rules of Lifting for Women. Very informative and has a laid out weight lifting plan.
^^^^^^^^ THIS THIS THIS!!
It is an excellent program, especially for someone who has experience lifting and wants to take it to the next level.
Don't write your own program, I wouldn't recommend it when there are so many good ones out there already.0 -
Check out the book, The New Rules of Lifting for Women. Very informative and has a laid out weight lifting plan.
^^^^^^^^ THIS THIS THIS!!
It is an excellent program, especially for someone who has experience lifting and wants to take it to the next level.
Don't write your own program, I wouldn't recommend it when there are so many good ones out there already.
Totally agree and totally love this book!0 -
Check out the book, The New Rules of Lifting for Women. Very informative and has a laid out weight lifting plan.
^^^^^^^^ THIS THIS THIS!!
It is an excellent program, especially for someone who has experience lifting and wants to take it to the next level.
Don't write your own program, I wouldn't recommend it when there are so many good ones out there already.
Lots of recommendations for this book!! I'm definitely checking it out!!0 -
WTF is Bumping?
Free weights all the way. Resistance machines second fave. Body bands, stability balls, etc. Weight machines suck.0 -
Thank you so much for posting this and for all the comments!0
-
Thank you so much for posting this and for all the comments!
No problem! I went searching the forums and was amazed that this question didn't seem to have been asked outright. It's definitely helpful hearing all of the different approaches to training and I appreciate all the input as well.0 -
I was going to type it all out, but really I just do this: http://bodyforlife.com/library/exercise/weight-training
All my exercises are with free weights. I can hit every muscle group, but sometimes I do wish I had some machines or at least a powerrack for some of the leg exercises. For example, it's getting very hard to hold on to the heavy dumbbells when trying to max out on squats or calf raises.
That looks like it would take hours???0 -
I was going to type it all out, but really I just do this: http://bodyforlife.com/library/exercise/weight-training
All my exercises are with free weights. I can hit every muscle group, but sometimes I do wish I had some machines or at least a powerrack for some of the leg exercises. For example, it's getting very hard to hold on to the heavy dumbbells when trying to max out on squats or calf raises.
That looks like it would take hours???
About 45-55 minutes on strength training days and 24 minutes on cardio days (it's a 19 minute cardio, but i add a 5 minute cooldown).0 -
About 45-55 minutes on strength training days and 24 minutes on cardio days (it's a 19 minute cardio, but i add a 5 minute cooldown).
Taso rocks! He's a wealth of information and he's done an awesome job! Sorry if you get a million friend requests now, taso! :laugh:
yes, this was a shameless bump, lol, but I also meant what I said.0 -
My curent routine,
Day 1;
Lunges 5X5
Hack Squats 5X5
Leg Curls 5X5
Day 2;
Bench Press 5X5
Neutral Grip Pull-Ups 10X10 (5X5 if weightd)
Sit-Ups 2Xmax
Day 3;
Pull overs 5X8
Curls 5X5
Military Press 5X5
Day 4- Off
Day 5
Deadlifts Sets of 3 to max/failure
Sit-Ups- 2Xmax
Day 6- Off
My warm up is 1 20 rep set of each exercise with really low weight. After completion of each excersise I do one extra set to failure. Then stretch like crazy and bike, or run, or whatever cardio i feel like for 30 minutes. Then I stretch again. This is all with free weights. I usually need some one to help with the leg curls. Its pretty tough to pick up a dumbell with your feet!0 -
Check out the book, The New Rules of Lifting for Women. Very informative and has a laid out weight lifting plan.
I do this one plus some exercises from The New Rules of Lifting for Abs. Both are AMAZING books and go into a lot of detail about workouts and getting the right nutrition to make your workouts worth it!0 -
Do you only lift weights or do you do plyometrics training or other training using your own body weight. I do a lot of circuits using my own body weight. I also include weights; it depends what I am doing. You should check out my forums and bodyrock.tv! That will help you! I will be you any money (just kidding im poor) you will love them!!0
-
I was going to type it all out, but really I just do this: http://bodyforlife.com/library/exercise/weight-training
All my exercises are with free weights. I can hit every muscle group, but sometimes I do wish I had some machines or at least a powerrack for some of the leg exercises. For example, it's getting very hard to hold on to the heavy dumbbells when trying to max out on squats or calf raises.
have you tried wrist straps? or even chalk?
i actually stopped using my wrist straps for rows, deadlifts, etc and use chalk now and can pull even more weight than when i was using the straps0 -
I was going to type it all out, but really I just do this: http://bodyforlife.com/library/exercise/weight-training
All my exercises are with free weights. I can hit every muscle group, but sometimes I do wish I had some machines or at least a powerrack for some of the leg exercises. For example, it's getting very hard to hold on to the heavy dumbbells when trying to max out on squats or calf raises.
have you tried wrist straps? or even chalk?
i actually stopped using my wrist straps for rows, deadlifts, etc and use chalk now and can pull even more weight than when i was using the straps
Thanks, I will look into chalk. I have tried straps before but they were kind of awkward. Maybe because my dumbbells aren't standard; they're adjustable Powerblock dumbbels.0 -
Note:
* My workout usually varies from this as I don't like to wait for weights/equipment, and my leg workout isn't as intensive when I'm running consistently.
*I usually practice supersets or work two different muscle groups with no rest period (other than walking from one location to another) to make my workouts fit my limited schedule.
* 3 sets of each exercise 6-8 or 10-12 reps depending on if I'm lifting heavy that day
Day 1:
Tri/Bi
1)
Bicep Curl w/ EZ bar
Tricep push down on cable machine
2)
Rope Curl (Hammer Curl motion) on cable machine
Skull Crushers
3)
Isolation curl with dumbbell or 21s with EZ bar
Tricep kickback with dumbbell
4)
Varies (I like to try exercises that I have read about or watched others do.)
Day 2: Chest/Back
1)
Barbell bench press
Deadlift
2)
Incline chest press
Face pulls on cable machine
3)
Decline chest press
Lat pull down
4)
Chest fly machine
Seated row on cable machine
Day 3: Legs/Butt
1) Barbell squat
2) Hamstring curl machine
3) Walking lunges with dumbbells or step ups with dumbbells
4) Weighted pelvic bridge thing
Day 4: Shoulders/Abs
1)
Shoulder press with dumbbells
Decline sit ups while holding weight plate
2)
Side Lateral dumbbell raises
Decline sit ups with twist while holding weight plate
3)
Front Lateral dumbbell raises
Hanging knee or leg raises
4)
Dumbbell Shrugs
Planks0 -
Bump!
I totally need to up the strength training as I'm doing next to nothing (Last Chance Workout 1-2x per week). Looking forward to suggestions and advice!0 -
i do the "Group Power" class with free weights. Classes like that are fun because you do the routine to music and get to know the people in the group over time. If you are new to something like that, the instructors are usually very helpful to make sure you don't accidentally lift wrong and injure yourself.0
-
Note:
* My workout usually varies from this as I don't like to wait for weights/equipment, and my leg workout isn't as intensive when I'm running consistently.
*I usually practice supersets or work two different muscle groups with no rest period (other than walking from one location to another) to make my workouts fit my limited schedule.
* 3 sets of each exercise 6-8 or 10-12 reps depending on if I'm lifting heavy that day
Day 1:
Tri/Bi
1)
Bicep Curl w/ EZ bar
Tricep push down on cable machine
2)
Rope Curl (Hammer Curl motion) on cable machine
Skull Crushers
3)
Isolation curl with dumbbell or 21s with EZ bar
Tricep kickback with dumbbell
4)
Varies (I like to try exercises that I have read about or watched others do.)
Day 2: Chest/Back
1)
Barbell bench press
Deadlift
2)
Incline chest press
Face pulls on cable machine
3)
Decline chest press
Lat pull down
4)
Chest fly machine
Seated row on cable machine
Day 3: Legs/Butt
1) Barbell squat
2) Hamstring curl machine
3) Walking lunges with dumbbells or step ups with dumbbells
4) Weighted pelvic bridge thing
Day 4: Shoulders/Abs
1)
Shoulder press with dumbbells
Decline sit ups while holding weight plate
2)
Side Lateral dumbbell raises
Decline sit ups with twist while holding weight plate
3)
Front Lateral dumbbell raises
Hanging knee or leg raises
4)
Dumbbell Shrugs
Planks
Nice workout!!0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 392.1K Introduce Yourself
- 43.6K Getting Started
- 259.9K Health and Weight Loss
- 175.7K Food and Nutrition
- 47.4K Recipes
- 232.4K Fitness and Exercise
- 403 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.8K Motivation and Support
- 7.9K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.4K MyFitnessPal Information
- 23 News and Announcements
- 1K Feature Suggestions and Ideas
- 2.4K MyFitnessPal Tech Support Questions