STRENGTH TRAINING ADVISE

karadawn14
karadawn14 Posts: 41
edited November 2024 in Fitness and Exercise
Hey!

I am just looking to find out a little more about strength training, I usually do lower body and alternate with upper body mon-thurs as well as sunday. Should i instead, be doing say Triceps and chest one day, biceps and back another, legs and abs another, and shoulders another? Please help~! Confused.

Replies

  • wayofthewarrior
    wayofthewarrior Posts: 4
    What kind of strength goals do you have? If I can I'll give you some tips
  • cjm109
    cjm109 Posts: 264 Member
    I got out my old edition of Bill Phillips "Body for Life" He has a special diet but I'm going to continue with my own. He does 30 day program of cardio and strength training. Previously I would do Monday-back and biceps 4/5 exersizes each then wed chest and triceps and so on. This is what he does.

    Monday-upper body consists of 1 exersize for each upper group, back, biceps, chest, triceps, shoulders

    first set 12 reps of a low weight
    wait 1 minute
    second set 10 reps of next higher weight
    wait
    third set 8 reps of next higher weight
    wait
    fourth set 6 reps of next higher weight
    wait
    fifth set is 12 reps of third set weight
    no waiting go right into 1 other exersize for same part of the body and do
    1 set of 12 with third set weight

    This is done for each mucle group above.
    Do Monday upper w/ 20 min cardio
    Tues 20 min cardio
    Wed Lower and abs w/ 20 mins cardio
    Thurs 20 mins cardio
    Fri upper w/ 20 mins cardio
    sat 20 mins cardio
    sunday off

    Next mon start with lower

    Just a thought, you may want pick up his book and read it.
  • karadawn14
    karadawn14 Posts: 41
    I am looking to lose some weight and gain some muscle, look toned and strong as well as feel good. I am well on my way just confused about a "routine"
  • Mellowfellon
    Mellowfellon Posts: 1
    You could always try Starting Strength, it's awesome and that's what Im using. You make good progress and it works great. Visit their wiki http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki
  • wayofthewarrior
    wayofthewarrior Posts: 4
    What routine have you been following up until now?
    If you are starting a fresh routine then Bill Phillips book isn't a bad programme. I have a copy of 'Body for Life' on my book shelf myself.
    If you are focusing on strength specifically then that is something else.
    Personally I go for circuits and HIIT to get the fat loss and increased performance going though that may seem a bit intense if you've not ventured into a full on programme for a while.
    How many times a week are you planning to train?

    (If I go quiet, I'm about to hit the hay. But I'll check it out in the morning if I fail to get back to you :))
  • karadawn14
    karadawn14 Posts: 41
    I basically go to the gym mon-thursday as well as sunday, and do strength traning after 30 minutes of cardio. Generally I do lower body one day alternate upper body.

    For example, yesterday I ran on the elliptical for 30 min and afterwards did leg press, squats, calve raises and abs
    today, I will do the elliptical for 30 min and was planning on doing biceps, triceps, and shoulders.

    Tomorrow I would do back and chest.

    Is that to much stress on one part of the body at one time, say, should I be doing biceps and triceps on opposing days? Calves and quads on opposing days?
  • dane11235813
    dane11235813 Posts: 682 Member
    http://www.thenewrulesoflifting.com/nrol-for-women

    lots of people rave about this program
  • rockerbabyy
    rockerbabyy Posts: 2,258 Member
    i got my routine from here:
    http://www.bodybuilding.com/fun/bbmaintrain.htm?sel=workout-programs#workout-programs

    they also have videos on the site to show you how to do each one, and they have alternate exercises listed for things you cant do because you dont have the equipment or whatever
  • karadawn14
    karadawn14 Posts: 41
    Thanks! All I was looking for is which muscles I should be working out on the same day! That website was wicked help!
  • mreko2005
    mreko2005 Posts: 56
    I am confined to a wheelchair/hospital bed 20 hours a day. Am not able to do any exercises that will cause my spine to curve. Any suggestions as to what I can do to help lose weight and build upper body strength?
  • wayofthewarrior
    wayofthewarrior Posts: 4
    That's a really tough one and sounds like you should base a plan around medical advice.

    I can think of possibilities but I wouldn't be confident sharing them without an expert opinion.
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