Strength training with weights

[Noob]

Hey, I'd like to know some basic programs some of you may use or have used in the past that you found effective for hardcore strength training.

 

I'm not looking to lose any weight, and I think my strength training progam has been very effective thus far, I've made some decent gains in size, strength and weight, but I'm looking into changing it up a bit. I mainly use free weights as I'm not a fan of most "ineffective" weight machines. Yes, I train out of my own house, and yes, I know there are some pros and cons in regards to training with free weights vs. machines.

 

It'd be appreciated if some of you could post some programs so I can possibly add some new stuff into my routine.

 

Thanks in advance!

[daryldolittle]

Noob, a routine i used to do that i believe give me some strengths gains(will i certainly felt stronger) was from start to finish,

 

Joint rotation starting at head ending at toe,

 

Light warmup 5 - 10 mins

 

Then 3-4 sets of push ups 15+ reps,

 

with a set of 3 strict pull ups inbetween the push ups,then a final set failure on both push ups and pull ups, (note it was not complete fialure rather keeping a few reps in the bank so if i knew i could do say 8 pull ups i would do 6 etc)

 

Then i would do 30 sit ups, good quailty ones nice and slow and contolled)

 

3 sets 8 reps reverse curls (barbell)

 

3 sets 8 reps miltary press (barbell)

 

10+ one legged sqauts each leg (very hard for me as i have quite weak legs) what i done was stand on one leg sit on bed and try and get up on one leg.

 

then 2 sets of 15 reps of donkey raises

 

then stretched

 

It may not be what u are looking for. or look like a strenth work out, but i certainly got stronger,

[ncole_91]

Thanks for the routine.

[Rich67]

Noob, you left out another type of resistance on your poll: BODYWEIGHT ONLY exercises. I have recently started doing a bodyweight/ mild weight routine that is working great for me. I'm 5'11", 195' with about 11% bodyfat. I was stagnating and having shoulder problems with my heavy weight regimen, so I tried something new. Here's my routine:

 

3 cycles of the following circuit:

 

25 pushups (close arm, wide arm, and narrow)

 

10 pullups (pullups and chins)

 

15 dips (occasionally weighted)

 

15-20 lunges (also mixed in with no-weight squats)

 

12 shoulder presses with dumbells

 

15 standing curls w/ dumbells

 

15 one-arm rown with dumbell

 

15 overhead tri extensions w/ dumbell

 

No rest between sets- pump em out then rest for 1-2 mins with light stretching in between cycles.

 

For abs I do hanging leg raises. 3x10-15

 

I had rotator cuff and lower back problems from heavy benching and squats. With this new program, my pain is almost gone, and I am more flexible.

[Noob]

I'm going to give all of the above a shot, especially the bodyweight only exercises. I have done them in the past to trim down and stay cut, and it's great for those new to weight training and low on strength/endurance.

 

I really appreciate the input and I believe I may split the week into weight training for one half and bodyweight only exercises during my "recovery time". (I won't be doing any over training).

 

I'll be sure to post my new routine and such in the future.

 

Thanks again, and others can still post their thoughts/ideas if they like aswell!

[DokterVet]

I use variations of push/pull/legs splits with free weights except for a few exceptions. I'll use machines for some things - for instance, recently I've switched to pull-downs instead of pull-ups because I wansn't progressing due to lack of a backpack in which to add weight. But as soon as I get a backback I can fill with weights, I will go back to pullups.

 

Rep ranges are usually 5-7 for my biggest lifts, then supplement with some 8 -12 rep work with alternate excercises.

[Hudson]

Here is a program I started out my training with - my training is a bit different now but I feel you can get a good start from this.

 

Weeks 1-4/5

 

Sit-ups / Crunches - 2 sets, 40 reps.

 

Squats - 3 sets, 8-10 reps.

 

Leg Curls - 2 sets, 10-12 reps.

 

Bench press - 3 sets, 8-10 reps.

 

Upright rows - 3 sets, 8-10 reps.

 

Wrist Curls - 3 sets, 14-16 reps.

 

Tri pushdowns - 3 sets, 8-10 reps.

 

Increase weight each set. Every week you should be able to add 5 pounds to most of your exercises.

 

Weeks 4/5-12

 

Weighted Sit-ups / Crunches - 2 sets, 40 reps.

 

Leg raises - 2 sets, 30 reps.

 

Leg Extensions - 2 sets, 8-10 reps.

 

Leg Curls - 3 sets, 8-10 reps.

 

Squats - 3 sets, 8-12 reps.

 

Deadlifts - 2 sets, 8-10 reps.

 

Lat Pulldown - 3 sets, 12-15 reps.

 

Bench Press - 3 sets, 8-10 reps.

 

Tricep of your choice: Pushdowns or pullovers. 3 sets, 8-10 reps.

 

Wrist Curls - 2 sets, 14-16 reps.

 

Reverse Wrist Curls - 2 sets, 14-16 reps.

 

Now, if you were eating right, getting plenty of sleep, and working out hard, by week 13 you should be noticeabley more muscular and stronger.

 

This is a very basic routine and like I stated was the one I started on. I actually did it on a bowflex-type machine from home (I've now upgraded to gyms and free weights which I prefer now) but it really gave me a good start.

 

Some things you have to remember -

 

If you live where I live, it's getting COLD outside. Regardless, get a good warmup. Stretch every muscle in every direction. Do some pushups and free squats to get your muscles ready.

 

Additionally, do 5-10 reps with 30-50% weight to get a good warmup on each exercise.

 

BREATHE! If you are on freeweights, not breathing could make you feint and well, a barbell to the neck is a potentially fatal blow.

 

Some of these may seem low rep, especially in the leg area. And in martial arts, lower weights and higher reps are better. But in all of them you need to train hard and go to failure. Those last reps, those burning hellish reps, those make you grow, those make you strong.

 

Oh, and yes, there is no bicep training posted in that routine. I don't like big biceps, they're not really useful to me. I do hit them now on hammer curls but not directly. If you want biceps, just supplement in Bicep Curls 2 sets 8-10 reps in the routine.

 

Eat lots of protein. I like to get most of mine naturally, eggs, hicken, tuna, etc;. You also need to increase your calories - make it a rule to have something big in the morning, and tasty. Eggs or oatmeal. Or both. Even for strength training you need to bulk - and if you are a MA then you should have a good source of cardio which, by the way, you should eat more on cardio days since you're burning more calories and you cannot grow without them!

 

This is probably a long post with plenty of argueable information. Sorry all for making such a long read.

[Master Jules]

If youre trying to cultivate "strength" in your workout......you must lift very heavy weight for anywhere between 1-8 repetitions, and allow 3 minutes between sets for the muscles to recover, and to regenerate the first of the 3 consecutively used fuel sources.....Im a master trainer for 15 years, im not just saying this, it is physiological and anatomical facts that Im giving you......

 

You must lift with an "explosive pace, so as to really work the "fast twitch" muscle fibers.....

 

Id be more tha happy to help you....if you contact me privately, I can help set up a workout program for you......good luck

[Noob]

Here is a program I started out my training with - my training is a bit different now but I feel you can get a good start from this.

 

Weeks 1-4/5

 

Sit-ups / Crunches - 2 sets, 40 reps.

 

Squats - 3 sets, 8-10 reps.

 

Leg Curls - 2 sets, 10-12 reps.

 

Bench press - 3 sets, 8-10 reps.

 

Upright rows - 3 sets, 8-10 reps.

 

Wrist Curls - 3 sets, 14-16 reps.

 

Tri pushdowns - 3 sets, 8-10 reps.

 

Increase weight each set. Every week you should be able to add 5 pounds to most of your exercises.

 

Weeks 4/5-12

 

Weighted Sit-ups / Crunches - 2 sets, 40 reps.

 

Leg raises - 2 sets, 30 reps.

 

Leg Extensions - 2 sets, 8-10 reps.

 

Leg Curls - 3 sets, 8-10 reps.

 

Squats - 3 sets, 8-12 reps.

 

Deadlifts - 2 sets, 8-10 reps.

 

Lat Pulldown - 3 sets, 12-15 reps.

 

Bench Press - 3 sets, 8-10 reps.

 

Tricep of your choice: Pushdowns or pullovers. 3 sets, 8-10 reps.

 

Wrist Curls - 2 sets, 14-16 reps.

 

Reverse Wrist Curls - 2 sets, 14-16 reps.

 

Now, if you were eating right, getting plenty of sleep, and working out hard, by week 13 you should be noticeabley more muscular and stronger.

 

This is a very basic routine and like I stated was the one I started on. I actually did it on a bowflex-type machine from home (I've now upgraded to gyms and free weights which I prefer now) but it really gave me a good start.

 

Some things you have to remember -

 

If you live where I live, it's getting COLD outside. Regardless, get a good warmup. Stretch every muscle in every direction. Do some pushups and free squats to get your muscles ready.

 

Additionally, do 5-10 reps with 30-50% weight to get a good warmup on each exercise.

 

BREATHE! If you are on freeweights, not breathing could make you feint and well, a barbell to the neck is a potentially fatal blow.

 

Some of these may seem low rep, especially in the leg area. And in martial arts, lower weights and higher reps are better. But in all of them you need to train hard and go to failure. Those last reps, those burning hellish reps, those make you grow, those make you strong.

 

Oh, and yes, there is no bicep training posted in that routine. I don't like big biceps, they're not really useful to me. I do hit them now on hammer curls but not directly. If you want biceps, just supplement in Bicep Curls 2 sets 8-10 reps in the routine.

 

Eat lots of protein. I like to get most of mine naturally, eggs, hicken, tuna, etc;. You also need to increase your calories - make it a rule to have something big in the morning, and tasty. Eggs or oatmeal. Or both. Even for strength training you need to bulk - and if you are a MA then you should have a good source of cardio which, by the way, you should eat more on cardio days since you're burning more calories and you cannot grow without them!

 

This is probably a long post with plenty of argueable information. Sorry all for making such a long read.

 

Awesome plan and info, thanks!

[italian_guy]

I prefer machines to free weight because with machines it is harder to make wrong movements.

 

About strategy I agree with MJ (yes once again) it is better to do 2-3 reps with very heavy weight (pure strength) or something like 6 reps very fast (explosive strength) add 3 min rest between sets (3-4 sets total).