Weight lifting?

QueenBae97
QueenBae97 Posts: 80 Member
edited November 21 in Fitness and Exercise
I've started lifting again after about 1 year of a break, and I want to start off strong! I get bored easily with my workouts and need constant ways to push myself! What would be a good workout for me to follow? I'm kinda at a loss as to what to do! I do basic things like squats, lounges, bench press, deadlift, etc., but how do I put it into a routine so I know what to do? I usually just do stuff as I think of it!

Also, I want to do more toning, instead of building muscle, so do I do 12 reps of a lighter weight instead of 5/6 reps of a heavier one? And how many sets?

Replies

  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Why not just follow an established beginner program instead of trying to design your own?
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    First off, toning is a form of muscle building. I think what you may have meant is that you don't want to train for competitions. Girls like that spend a lot of time in the gym over along period of time eating tons and tons of protein and some of them take steroid or at least testosterone supplements.

    Stronglifts is the most popular way to begin:

    http://stronglifts.com/strength-training-for-women/

  • QueenBae97
    QueenBae97 Posts: 80 Member
    Where would I find one of those?
  • CorvusCorax77
    CorvusCorax77 Posts: 2,536 Member
    Higher reps lead to bigger muscles (bulking).... heavier lower rep range builds strength. Please reference:

    http://www.bodybuilding.com/fun/high-reps-low-reps-which-rep-scheme-is-best.html
  • CorvusCorax77
    CorvusCorax77 Posts: 2,536 Member
    The internet has resources for beginners- but I think there might also be some in the forums here. There's books in the bookstore (New Rules of Lifting for Women comes to mind, as does StrongCurves).
  • QueenBae97
    QueenBae97 Posts: 80 Member
    Thanks!
  • Asher_Ethan
    Asher_Ethan Posts: 2,430 Member
    I highly suggest Strong Lifts 5x5. It's wonderful.
  • skinnyinnotime
    skinnyinnotime Posts: 4,078 Member
    Try a program from Bodybuilding they have loads on there
  • kjm3579
    kjm3579 Posts: 3,974 Member
    I also recommend StrongLifts 5x5
  • Liftin4food
    Liftin4food Posts: 175 Member
    I went with strong lifts - I liked that I had toward how to do 5 lifts and do that well.

    Strong lifts seems to do getting strong well. But if you have other goals then there may be other beginner routines that suit you better.

    Is strength your only goal?
  • arditarose
    arditarose Posts: 15,573 Member
    I was running a recomp on PHUL for awhile. I think you might like that if you're interesting in "toning"...perhaps you want to maintain your weight, lose a little fat/build a little muscle? PHUL has an upper power, lower power, upper hypertrophy, lower hypertrophy 4 day split.
  • QueenBae97
    QueenBae97 Posts: 80 Member
    @arditarose that is exactly what I want to do! Maintain my current weight, and just tone up while building a little muscle! I will definitely check that out!
  • arditarose
    arditarose Posts: 15,573 Member
    ashleygoad857 wrote: »
    @arditarose that is exactly what I want to do! Maintain my current weight, and just tone up while building a little muscle! I will definitely check that out!

    You can run a recomp on any program I guess. I just like PHUL because it gives me a dose of power lifting, which I love, and a really decent amount of hypertrophy work as well.
  • QueenBae97
    QueenBae97 Posts: 80 Member
    Thank you! I'm a little nervous about lifting again, and so that's why I need a program to stick too!
  • stephxo1
    stephxo1 Posts: 191 Member
    I'm just about to start PHUL after finishing 6 months doing PMB with great results. Both include power sets though where you focus on strength. And don't worry about getting 'bulky' doing power sets, that takes years of hard work and a hell of a lot of bulk/cut cycles. Here is a link to both and good luck!

    https://www.muscleandstrength.com/workouts/phul-workout

    https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html
  • arditarose
    arditarose Posts: 15,573 Member
    stephxo1 wrote: »
    I'm just about to start PHUL after finishing 6 months doing PMB with great results. Both include power sets though where you focus on strength. And don't worry about getting 'bulky' doing power sets, that takes years of hard work and a hell of a lot of bulk/cut cycles. Here is a link to both and good luck!

    https://www.muscleandstrength.com/workouts/phul-workout

    https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html

    I'm intrigued by the PMB. Thanks for posting.
  • stephxo1
    stephxo1 Posts: 191 Member
    arditarose wrote: »
    stephxo1 wrote: »
    I'm just about to start PHUL after finishing 6 months doing PMB with great results. Both include power sets though where you focus on strength. And don't worry about getting 'bulky' doing power sets, that takes years of hard work and a hell of a lot of bulk/cut cycles. Here is a link to both and good luck!

    https://www.muscleandstrength.com/workouts/phul-workout

    https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html

    I'm intrigued by the PMB. Thanks for posting.

    I loved it! Results were great and it worked perfectly while bulking too. Now I'm cutting I'm switching up programs to see how much more I can build onto this frame of mine over the next 6 months. Give it a go! What did you think of results on PHUL? I'm starting tomorrow with upper power and can't freaking wait.
  • arditarose
    arditarose Posts: 15,573 Member
    stephxo1 wrote: »
    arditarose wrote: »
    stephxo1 wrote: »
    I'm just about to start PHUL after finishing 6 months doing PMB with great results. Both include power sets though where you focus on strength. And don't worry about getting 'bulky' doing power sets, that takes years of hard work and a hell of a lot of bulk/cut cycles. Here is a link to both and good luck!

    https://www.muscleandstrength.com/workouts/phul-workout

    https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html

    I'm intrigued by the PMB. Thanks for posting.

    I loved it! Results were great and it worked perfectly while bulking too. Now I'm cutting I'm switching up programs to see how much more I can build onto this frame of mine over the next 6 months. Give it a go! What did you think of results on PHUL? I'm starting tomorrow with upper power and can't freaking wait.

    So you did it while bulking? I'm not there yet. I started PHUL on a recomp about three-four months ago. I only lasted 3 months before I wanted to start losing again, but in a short time I had some decent results, especially with upper body. Even though I love power lifting I ended up really liking having it all done in the first two days of the week. I felt a little less stressed about getting to the gym after long work days. I admit, now that I'm cutting again I feel like the hypertrophy days might be a bit of waste. I'm going to stick with it through the summer though.
  • stephxo1
    stephxo1 Posts: 191 Member
    arditarose wrote: »
    stephxo1 wrote: »
    arditarose wrote: »
    stephxo1 wrote: »
    I'm just about to start PHUL after finishing 6 months doing PMB with great results. Both include power sets though where you focus on strength. And don't worry about getting 'bulky' doing power sets, that takes years of hard work and a hell of a lot of bulk/cut cycles. Here is a link to both and good luck!

    https://www.muscleandstrength.com/workouts/phul-workout

    https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html

    I'm intrigued by the PMB. Thanks for posting.

    I loved it! Results were great and it worked perfectly while bulking too. Now I'm cutting I'm switching up programs to see how much more I can build onto this frame of mine over the next 6 months. Give it a go! What did you think of results on PHUL? I'm starting tomorrow with upper power and can't freaking wait.

    So you did it while bulking? I'm not there yet. I started PHUL on a recomp about three-four months ago. I only lasted 3 months before I wanted to start losing again, but in a short time I had some decent results, especially with upper body. Even though I love power lifting I ended up really liking having it all done in the first two days of the week. I felt a little less stressed about getting to the gym after long work days. I admit, now that I'm cutting again I feel like the hypertrophy days might be a bit of waste. I'm going to stick with it through the summer though.

    I finished the last few months of it while cutting and didn't lose much power, just had to reduce some sets a bit. But then I was also running 20 rep squats alongside it for the past 8 weeks too so that drained power a bit. I don't focus the workout around when I'm cutting/bulking. I push the sets to the max on what fuel I have from my current cals. I'd say give a go at the end of the summer if you're currently happy with what you're doing though.
  • arditarose
    arditarose Posts: 15,573 Member
    stephxo1 wrote: »
    arditarose wrote: »
    stephxo1 wrote: »
    arditarose wrote: »
    stephxo1 wrote: »
    I'm just about to start PHUL after finishing 6 months doing PMB with great results. Both include power sets though where you focus on strength. And don't worry about getting 'bulky' doing power sets, that takes years of hard work and a hell of a lot of bulk/cut cycles. Here is a link to both and good luck!

    https://www.muscleandstrength.com/workouts/phul-workout

    https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html

    I'm intrigued by the PMB. Thanks for posting.

    I loved it! Results were great and it worked perfectly while bulking too. Now I'm cutting I'm switching up programs to see how much more I can build onto this frame of mine over the next 6 months. Give it a go! What did you think of results on PHUL? I'm starting tomorrow with upper power and can't freaking wait.

    So you did it while bulking? I'm not there yet. I started PHUL on a recomp about three-four months ago. I only lasted 3 months before I wanted to start losing again, but in a short time I had some decent results, especially with upper body. Even though I love power lifting I ended up really liking having it all done in the first two days of the week. I felt a little less stressed about getting to the gym after long work days. I admit, now that I'm cutting again I feel like the hypertrophy days might be a bit of waste. I'm going to stick with it through the summer though.

    I finished the last few months of it while cutting and didn't lose much power, just had to reduce some sets a bit. But then I was also running 20 rep squats alongside it for the past 8 weeks too so that drained power a bit. I don't focus the workout around when I'm cutting/bulking. I push the sets to the max on what fuel I have from my current cals. I'd say give a go at the end of the summer if you're currently happy with what you're doing though.

    Good to know. And the bolded makes me feel better about not changing my program since moving to a cut.

    I saw the 20 rep squat option! Dang. I wanna try that some day.
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