Lifting

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GroupXZ
GroupXZ Posts: 196 Member
edited November 2024 in Fitness and Exercise
So do you make your own weight lifting routine? If you do, where do you find the information to create a proper one? I am just worried I will create one and mess up somehow.

Replies

  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    I suggest you google 'stronglifts 5x5'
  • Taylerr88
    Taylerr88 Posts: 320 Member
    SL or a modified SS
  • jskaggs1971
    jskaggs1971 Posts: 371 Member
    Check your local library. There's lots of good stuff out there. I've been using Lou Schuler's "New Rules of Lifting", which has a bunch of different programs depending on your goals, as well as some great information about HOW to do the lifts, and not just WHAT to do.

    Amazon link for the book: http://www.amazon.com/New-Rules-Lifting-Maximum-Muscle/dp/1583332383
  • Nelski
    Nelski Posts: 1,607 Member
    I currently follow the New Rules of Lifting for Women. Stronglifts 5x5 also looks like a simple program to follow.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    I don't recommend making up your own routine without extensive research. It's not as easy as it seems, at least not to do it right.

    I do recommend both the strong lifts 5x5 and starting strength programs.
  • TrainingWithTonya
    TrainingWithTonya Posts: 1,741 Member
    I use what I've been taught in my certifications and bachelors in exercise physiology. As for what I do, I first look at my goal from the program. If it is strength, I set my rep range at 6 or fewer and my sets at 3-5 and split it up by body part so that I have at least 72 hours between working the same muscle group. If it is hypertrophy, then I set the rep range from 8-12 and sets of 2-3 and split it up so that I have at least 48 hours between working the same muscle group. If it is endurance, I set the rep range at 15+ and the set range at 2-3 and I'll do total body workouts but still won't lift but 48 hours apart. For working with athletes where I'm trying to get all of the above, I'll have them lift 3 days a week (again, 48 hours apart) and do total body with one day being light weights, high reps, one day being low reps and high weight, and one day of moderate weight and moderate reps.

    No matter what you decide will work for you, though, make sure you are getting each body part at least once a week, preferably twice, and that you don't lift for the same body part two days in a row. And watch your form!!!!! Number one rule is proper form. If you aren't sure if you are doing it right, hire a trainer for a couple of sessions to have them watch your form.
  • GroupXZ
    GroupXZ Posts: 196 Member
    I would like to thank everyone for their helpful replies. I could not find The New Rules of Lifting: Six Basic Moves for Maximum Muscle at my local library sadly; so I bought it off Amazon.
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