Looking for weightlifting advise!!!

shawnaready736
shawnaready736 Posts: 11 Member
edited November 14 in Introduce Yourself
Whats worked best for you!!! Not quitting running but want to put on some bulk muscle

Replies

  • aimeelaing1982
    aimeelaing1982 Posts: 7 Member
    Hi, what's working for me is alternating weight workouts between high reps (15-20) with lighter weights for one week and then workouts with low reps (10-12) but with heavier weights for the next week.

    Also instead of doing 'upper body' breaking it down into muscle groups and being more specific with isolating muscles eg. Delts, biceps, triceps, shoulders etc. I never actually focused before on what muscle should be contracting during the exercise but since doing so I've noticed a big improvement!

    Of course the most important part of weight lifting is correct form
  • Curlychip
    Curlychip Posts: 292 Member
    Take a look at something like http://community.myfitnesspal.com/en/group/102-new-rules-of-lifting-for-women-nrol4w
  • Curlychip
    Curlychip Posts: 292 Member
    Or this: http://community.myfitnesspal.com/en/group/20377-ladies-that-lift
  • girlsjustwanna13
    girlsjustwanna13 Posts: 20 Member
    Google the area you want to work (chest, shoulder, back, legs) before your gym session and watch videos on how to execute properly and put a routine together for each muscle group. Change the routine regularly with keeping squats, deadlifts and bench presses as a staple. Opt for muscle failure sets a few times a week with lifting exercises. Lots of protein after lifting!
  • dougii
    dougii Posts: 679 Member
    I modified SL 5x5 into a circuit training routine by adding two sets of different lifts in between each of the 5x5 sets. Continual motion and 10th rep is just about (if not) at failure on the added sets.
  • jennifer_417
    jennifer_417 Posts: 12,344 Member
    There are lots of great programs out there. I do Stronglifts 5x5 myself. Be sure and do some research on proper form before you start, you'll be much less likely to injure yourself.
  • billbrown72
    billbrown72 Posts: 13 Member
    Push day...pull day...leg day...2 weeks light to medium weight high reps....1 week heavy
  • mando782k2
    mando782k2 Posts: 17 Member
    Hi,
    Here's how I train:
    Monday: chest
    Tuesday: legs
    Wednesday: rest
    Thursday: shoulders and Abs
    Friday: back
    Saturday: arms (biceps and triceps)
    Sunday: rest

    This is from a cutting program which also details different exercises each week to keep the muscles adapting and growing. Higher reps medium weight for cut. Lower reps higher weight for bulk.
  • 4thDegreeKnight
    4thDegreeKnight Posts: 69 Member
    edited March 2015
    You could do something as simple as adding weight's to your ankles or wrists as you work. However, here is a routine I follow that works for me:

    Monday: 20 minutes Cardio (Treadmill, Elliptical, etc); 3 Exercises (1 ea) Back, Biceps, Abs
    Tuesday: 45-60 minutes Cardio (Treadmill, Elliptical, etc)
    Wed: 20 minutes Cardio (Treadmill, Elliptical, etc); 3 Exercises Legs
    Thursday: 45-60 minutes Cardio (Treadmill, Elliptical, etc)
    Friday: 20 minutes Cardio (Treadmill, Elliptical, etc); 3 Exercises (1 ea) Chest, Shoulders, Triceps

    As you get better you can add an additional set, or increase reps, or add an additional exercise for one of the body parts that day. Work in one week where you go unusually heavy. And Every 3 mo take one total week off to allow your body to recover.

    But this is what worked for me.

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