This is my upper body strength training routine. Thoughts?
tusher2011
Posts: 201 Member
I alternate between upper and lower body and today I wrote down what weights I was using for each one. What do you think of the lbs? I need to tone up big time, and really want to work on that flabby skin under my arms, should I do more tricep reps for that?
I just mainly want to see if I am on the right track in terms of the lbs. I am doing 3 sets of 12 reps of everything.
Bicep curl - 25 lbs
Incline Press - 35
Pectoral Fly - 25 lbs
Rear Deltoid - 25 lbs
Tricep Press - 55 lbs
By the middle of the 2nd set, it gets a little harder to finish each set but I can get thru. Should I do more reps and/or more sets?
I just mainly want to see if I am on the right track in terms of the lbs. I am doing 3 sets of 12 reps of everything.
Bicep curl - 25 lbs
Incline Press - 35
Pectoral Fly - 25 lbs
Rear Deltoid - 25 lbs
Tricep Press - 55 lbs
By the middle of the 2nd set, it gets a little harder to finish each set but I can get thru. Should I do more reps and/or more sets?
0
Replies
-
It looks great, if your wanting to tone up you could lighten up the weight and increase your reps to 20 or so? otherwise its a very nice workout
0 -
Honestly, I don't think anyone can tell you if the weight is right for you. You have to decide, but with that said, if your looking to build muscle, you need higher weights, less reps. Some people suggest in the 5-8 rep range in 3-4 sets. Hope that helps.0
-
I would do 3 sets of 10 reps, with regards to weight you should left heavy but only lift as much as you can do in good form through all the reps.0
-
Looks good. If those weights are working for you then keep with it. You'll be able to increase the weight and the reps/sets the longer you keep up the routine.
I think someone already mentioned, if you only want to tone and not increase muscle mass (size of muscles) then I would stick with increased reps with lower weights, but if you want increased size stick with the same reps/sets and slowly increase the weight.
If you really want to focus on that upper arm flab I would personally look to add some more movements that focus on the triceps. I always suggest people check out these videos on youtube, there are some great toning moves and its free!
http://www.youtube.com/watch?v=Gyoj1IGzBDA 0 -
It does not appear that you are doing anything for the lats. The rear deltoid is not enough. You should add a lat pulldown or row. I would also consider alternating dips or pushups with the pec fly--or even taking out the pec fly altogether. .0
-
No more reps with less weight will not tone your muscles! If you do more reps with less weight you are simply testing the endurance of your muscles.
To tone up you need to build muscle to burn the fat around the muscle!
A wide grip lat pull down would be good too! Or a dumb bell shoulder press0 -
Hmm, I don't know what I want now, lol. I mean, I have tons of weight to lose. But eventually one day I want to see some definition in my arms and not just flab. So that would be toning right? I thought women can't make their muscles really big anyway??
I honestly don't think I could add more weight to each rep I'm doing. And, we do have a rowing machine at the gym, will have to check it out. (that's for the lats right?)0 -
I would suggest these three workouts for upper body
bench press
overhead press
barbell row
These three movements will cover with minimal duplication, so you aren't over working some muscles and under working others.
The lower body workout to go along with this is
squat
deadlift
To see the best way to combine these together into a program, check out the second link in my signature.
The thing about doing so many reps is that it's harder to increase your weight. If you do 5 reps, you can increase your weight faster, allowing you to get more gains.
and to answer your other question, building up your triceps will help tighten the flab under your arms, but what will help most with that is diet and exercise (burning the fat).0 -
I alternate between upper and lower body and today I wrote down what weights I was using for each one. What do you think of the lbs? I need to tone up big time, and really want to work on that flabby skin under my arms, should I do more tricep reps for that?
I just mainly want to see if I am on the right track in terms of the lbs. I am doing 3 sets of 12 reps of everything.
Bicep curl - 25 lbs
Incline Press - 35
Pectoral Fly - 25 lbs
Rear Deltoid - 25 lbs
Tricep Press - 55 lbs
By the middle of the 2nd set, it gets a little harder to finish each set but I can get thru. Should I do more reps and/or more sets?
I agree @hroush. You are wasting a lot of time with small muscle exercises that have little benefit for developing strength. The only exercise you are doing that is worth your time is the incline press. Also, you are doing nothing for your back. If you followed this program for a long time period you body would be completely out of balance which could put you at risk for injury downstream and definitely make you look weird.
To add to Hroush's list
Bench press - alternatives: push ups, incline press, dumbbell press, dips
Overhead press -
Barbell row - alternatives: seated cable rows, lateral pull downs, chin ups, dumbbell rows
Squats - alternatives: front squats, hack squats, raised hell squats
Deadlift - alternatives: roman deadlifts, snatch and grab deadlift, good mornings
I would for the core: planks, hanging leg raises, reverse crunches
Any exercise that is does not involve large muscles groups is wast of energy which would include all arm or leg curls, all tricep exercises, all calf exercises etc.0 -
I would suggest these three workouts for upper body
bench press
overhead press
barbell row
These three movements will cover with minimal duplication, so you aren't over working some muscles and under working others.
The lower body workout to go along with this is
squat
deadlift
To see the best way to combine these together into a program, check out the second link in my signature.
The thing about doing so many reps is that it's harder to increase your weight. If you do 5 reps, you can increase your weight faster, allowing you to get more gains.
and to answer your other question, building up your triceps will help tighten the flab under your arms, but what will help most with that is diet and exercise (burning the fat).
she didn't say she wanted to gain strength. your program isn't a blue print for every single person's needs.0 -
Any exercise that is does not involve large muscles groups is wast of energy which would include all arm or leg curls, all tricep exercises, all calf exercises etc.
*******************
Ok, I'm totally confused now. I thought I was doing the right thing doing the weight exercises I was doing and now all those are waste of time?0 -
I do not see anything gender specific in the post or the profile but OK, let's assume the thread starter is a she.
Wait, if she doesn't want to gain strength then why is he/she strength training? There is only purpose to lifting weights and that is to gain strength and muscle mass. Unless all you are doing is circuit training that is the name of the game. Whether it is low rep 4-6, -12 or 12-15, the goal is always strength. If are eluding to her wanting to tone but not gain size, then what just feeding the myth that any woman that lifts seriously are at risk of looking like the She-Hulk. The fact is "toning" is a buzz word that has no meaning. You whether making a muscle bigger or stripping fat to reveal the muscle below.
Now you are right that there are a lot alternative exercises many of the can be done with body weight alone. But the program she is on now is not a recipe for success and is a lot of wasted effort.0 -
I would suggest these three workouts for upper body
bench press
overhead press
barbell row
These three movements will cover with minimal duplication, so you aren't over working some muscles and under working others.
The lower body workout to go along with this is
squat
deadlift
To see the best way to combine these together into a program, check out the second link in my signature.
The thing about doing so many reps is that it's harder to increase your weight. If you do 5 reps, you can increase your weight faster, allowing you to get more gains.
and to answer your other question, building up your triceps will help tighten the flab under your arms, but what will help most with that is diet and exercise (burning the fat).
she didn't say she wanted to gain strength. your program isn't a blue print for every single person's needs.
Well that was constructive, thanks for the input.
She can chose between strength/power, size or endurance and since she is a woman, building size is very difficult. So I think it is best to giver her the options, as @hroush did and let her decide.
And yes, unless your goal is bodybuilding isolation exercises are a waste of time.
To the OP, I wrote an article on weight training on my blog that may be of use to you, you can check it out here:
http://www.myfitnesspal.com/blog/Grglandr/view/weight-training-guide-1165080 -
I would suggest these three workouts for upper body
bench press
overhead press
barbell row
These three movements will cover with minimal duplication, so you aren't over working some muscles and under working others.
The lower body workout to go along with this is
squat
deadlift
To see the best way to combine these together into a program, check out the second link in my signature.
The thing about doing so many reps is that it's harder to increase your weight. If you do 5 reps, you can increase your weight faster, allowing you to get more gains.
and to answer your other question, building up your triceps will help tighten the flab under your arms, but what will help most with that is diet and exercise (burning the fat).
she didn't say she wanted to gain strength. your program isn't a blue print for every single person's needs.
Well that was constructive, thanks for the input.
She can chose between strength/power, size or endurance and since she is a woman, building size is very difficult. So I think it is best to giver her the options, as @hroush did and let her decide.
And yes, unless your goal is bodybuilding isolation exercises are a waste of time.
To the OP, I wrote an article on weight training on my blog that may be of use to you, you can check it out here:
http://www.myfitnesspal.com/blog/Grglandr/view/weight-training-guide-116508
don't be a smartass. hroush preaches the same thing to every single person on here. if there was one way to work out for everyone that produced results then everyone would be doing it. you're educated to know that not every program is going to work every single person.0 -
Any exercise that is does not involve large muscles groups is wast of energy which would include all arm or leg curls, all tricep exercises, all calf exercises etc.
*******************
Ok, I'm totally confused now. I thought I was doing the right thing doing the weight exercises I was doing and now all those are waste of time?
I would recommend you pick up a book called "New Rules for Lifting for Women". You can find used copies on Amazon or may be able to check it out from your local library. It is an easy read and lays the basics of what you need to know lift including diet, myth busting and how to design your program for success. In fact there is a group of women on here that have a thread on the book and lifting.
The reason you are wasting your time is you should be working large muscle groups. You do not need to do bi-curls, tricep extensions because those support muscles will get plenty of exercise from large muscle group exercises. Keep in mind that when see men doing bi-curls in the gym it is mainly for ego building rather than muscle.
The other is there is no such thing as "toning". It's a buzz word that gets thrown around a lot because there is media created myth that women should not lift weights because you will get big and hulky and unfeminine. It's just not true. First, most woman don't now have the genetics to put on a lot of muscle and second you have to eat a very specific and high volume diet to gain muscle. We talking in the neighborhood of twice or more your MBR. It just not something that happens by accident.
Give the book a read and save yourself a lot of time and missed results.
You will lose more weight faster on a good weight lifting program than you will doing aerobics. Strength training raises your resting metabolic rate. Instead of toning think of it as you need to make the muscles a bit bigger so there something to see and remove the fat so they can be seen. It's a combo. If there is no size there is no "tone" to see and if there is too much fat then the muscle can't be seen.Hmm, I don't know what I want now, lol. I mean, I have tons of weight to lose. But eventually one day I want to see some definition in my arms and not just flab. So that would be toning right? I thought women can't make their muscles really big anyway??
I honestly don't think I could add more weight to each rep I'm doing. And, we do have a rowing machine at the gym, will have to check it out. (that's for the lats right?)0 -
don't be a smartass. hroush preaches the same thing to every single person on here. if there was one way to work out for everyone that produced results then everyone would be doing it. you're educated to know that not every program is going to work every single person.
I don't "preach" the same thing to every single person on here, I suggest strong lifts for multiple reasons:
1. it is a simple beginner's program
2. it is a viable option that I personally use and know about
If they want to start another lifting program, that is fine by me, but I'd rather them be on some program than just going to the gym and doing whatever they feel like doing that day.
I actually know more about cardio and have made plenty of suggestions on the subject.0 -
I would also recommend a program vs. just going to the gym and doing what you feel like. And smarter people than you (and I) have put together better programs than you can make yourself that work very well.
The principles of the New Rules of Lifting program are sound and are based upon compound muscle movements, which I would highly recommend over isolation exercises. Many women have had great success with the program on these forums. StrongLifts as, @hroush, recommended is also a great beginner program that I have personally used. It can be intimidating to women at first glance however.
Also as @Luthorcrow said; there is no such thing as toning, there is only stronger and weaker.0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 398.3K Introduce Yourself
- 44.7K Getting Started
- 261K Health and Weight Loss
- 176.4K Food and Nutrition
- 47.7K Recipes
- 233K Fitness and Exercise
- 462 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.7K Goal: Gaining Weight and Body Building
- 153.5K Motivation and Support
- 8.4K Challenges
- 1.4K Debate Club
- 96.5K Chit-Chat
- 2.6K Fun and Games
- 4.7K MyFitnessPal Information
- 17 News and Announcements
- 21 MyFitnessPal Academy
- 1.5K Feature Suggestions and Ideas
- 3.2K MyFitnessPal Tech Support Questions