Hi guys, looking to start some weight training and am looking for any good programs of info anyone has. Im fairly fit as been training for a marathon but nothing in upper body and need to bulk up. Anything will help, the gym instructors dont really give the best ones from my experience with them
Here's a fairly robust weekly layout, you'll need to build yourself up to it over a period of time as you'll only kill yourself going straight into it. Take a day break inbetween each session, maybe do some cardio on the off days Day 1 Chest • Olympic Bar Press – 1 Warm up + 4 Sets o (Reps of ten, drop reps as weight increases if too much) • Incline dumb bell press –4 Sets • Decline Olympic Bar 3 Sets 12, 10, 8 • Dumb bell flyes – 3 Sets Bicepts • Easy bar curls – 1 warm up + 3 sets (Grip In) • Dumb bell curls –3 sets 10, 8 • Sit down curls – 3 sets 10 Day 2 Legs • Leg extensions – 1-2 sets warm up • Squats – 4 sets (10, 8, 6, 4/5) • Leg Press – 4 sets (10, 10, 8, 8) • Lying leg curl – 4 sets • Standing leg curl – 3 sets Shoulders • Rear Delt – 1 warm up + 3 sets (12, 10, 8) • Shoulder press – 4 sets (10, 10, 8, 8) Use Olympic Bar • Lat Raises – 3 sets (12, 10, 8) (arms by your side and raise straight out each side) - Superset the lat raises with the forward raises • Traps – 3 sets 10-8 reps (Lift easy bar or straight bar up to chin) - Superset traps with dumb bell/olympic bar shrugs Day 3 Back • Lat Pull Down – 1 Warm up + 4 sets (10, 10, 8, 8) Use wide grip bar • Single Arm dumb bell pull up 4 sets 10ish (kneel on bench and pull up to the side) • Lat Pull Down – 3 sets (10, 10, 8, 8) Use straight grip bar • Hammer Strenght – 3 Sets (overhead pull down beside abs) Tricepts • French Press – 1 warm up + 3 sets • Push Down – 2 sets • Push Down - 2 sets of rope push downs Note – Do calfs twice a week 6-7 sets
i would do the chest and back on the same day mate. back would be the agonist muscle to the chest. you always have to work the agonist muscle. triceps and biceps would be done together and hamstrings and quads also.
Check out Starting Strength - http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421 - very good guide for most levels.
+1 Workout A Squats: 3 x 5 Bench Press: 3 x 5 Deadlift: 1 x 5 Dips (weighted): 2 x 5-8 Workout B Squats: 3 x 5 Press: 3 x 5 Power Clean: 3 x 5 Chin-ups: 3 x 8 Haven't done training in ages
Valuable thread this . I now have a list of name not to argue with from now on type in Gregg Plitt(he's is the new terminator film) on youtube to see what you'll look like by August
I wouldn't bother with body part split days. I'd stick to compound exercises, so deadlifts, squats, pull ups, overhead press and bench press although I dont do them, then push ups (varying standing position and (for push ups) hand positions works different muscle groups, obviously with the deadlift and squat, the wider the leg stance the more difficult) Not going suggest reps and weight as I don't know anything about your fitness or strength, but for general muscle mass gain its usually 3 sets with 8-10 repitions, the last rep should be the hardest. Recommend doing core exercises too! They help stabilize you and its where your strength comes from. Also if you can avoid using machines and use free weights as much as possible. stretch before and after working out (and in the morning if you have two minutes) Lots of water and sleep. Obviously thats only half the battle, diet wise if you want to keep your muscle mass I would suggest taking a protein supplement particularly if you are doing marathon training, I take a soya protein shake, its only 20 quid in holland and barrett, I find too much stuff in the other ones (the soya one is low in fat and calories) although whey is probably the best.
I also got this book from amazon Strength training anatomy, http://www.amazon.com/Strength-Trai...=sr_1_1?ie=UTF8&s=books&qid=1244125724&sr=1-1 doesn't suggest any programmes but does give you a good idea of what muscles you are working and how its all connected.
Do what I do Monday morning do 20 sets off 10 press ups then 200 sit ups then Tuesday wed and probably thursday not be able to move lol
Good shout, i'd also recommend taking whey daily. I take a recovery drink straight after training aswell, mainly a carb shot but not everyones choice
good shout redeagle. never been to a gym in me life and am not in to doing weights but i've started doing a good half hour of abdominal and lower back exercises 3 times a week and i can already feel the difference.used to go running regularly but had to stop cos of persistent back problems.since i've started these exercises i've been able to go back to my running 3 times a week with no problems at all.i do a lot of lifting in work,i've noticed the difference big time there too....
Here is the best weight training program you can do IMO.Over the years it has been called different things we used to just call it the beast,this my look not much but even with light weights it is difficult.The whole point of it is to start with light weights and get proficient with them and move it up. [YOUTUBE]6-Tqv4TK7xk&feature=[/YOUTUBE]