I was going to start lifting, but I don't know much about it and was wondering if someone could help me with a weight training schedule or post theirs. Thanks in advance.
Mark Rippetoes starting strength Workout A: Squat Bench 3x5 Deadlift 1x5 Dips 2x8 Weighted situps Workout B: Squat Military press 3x5 Bent over row 3x5 Chins 2x8 Weighted situps My Squat strength jumped 100lbs in only 5-6 months
Here is a good and quick workout that I do sometimes. 1. Bench Press - pick a weight that is heavy enough for you to do about 10 times. (You can substitute in press ups if you like, just do as many as you can and push off the ground so that your hands jump in the air) 2. Pull Ups - as many as you can, any grip you want, if these are to easy, try putting some weights in a back pack, or grabbing a dumbell with your feet. If you can't do pull ups, do some sort of rowing motion with dumbells. 3. Squat Jumps - grab two heavy dumbells at your side, squat down and when you come up, jump as high as you can. 4. Deadlifts - pick a weight that you can lift about ten times. Rest for about a minute then repeat this cycle about three or four times. Do this workout about 3 times a week with at least a day off in between, if you like you can add in some running or some intervals o the off days.
When doing a full body routine always start with the exercises that use the largest and most muscles first. Also when training for strength without hypertrophy the lower the reps the better but the more weight the greater chance for injury and the longer u need for rest. For my routine I take 3-5 minutes rest. I get bored with long rests so I stretch between every set and sometimes I'll do shrugs or my calf raises between sets depending on what Im doing. Add 2-5lbs every time u hit the gym to each lift. Deadlift 5x5 (first 2 sets are progressive warm-up sets) Squats 5x5 (first 2 sets are progressive warm-up sets) or 3x5 Weighted Pull-ups 5x5 (1 warm up set, unweighted) Benchpress 5x5 (1 warm up set) Shrugs (if u want) 3x10 Calf Raises 5x8 (first 2 sets are progressive warm-up sets) less rest needed Plate neck curls 2x10 (on all 4 sides) rest as needed 3-5 rounds of: 500m rowing machine intervals + 10 clapping push-ups 30-60 seconds rest between rounds (each round should take less than 2:30) I like to finish with a bit of light conditioning, if you cant maintain the pace reduce the rowing distance or just row as fast as you can for 1:45-2:00 and do the push-ups. Always have the rower on its hardest setting.
