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What is your strength training routine?



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GALINAZ
Posts: 649
6/11/12 4:14 P

Thanks for the suggestion, I'm same height, older, and I'll need to look up a couple of those to see how to do them. It sounds like something I can remember. I let you know how it goes.



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,109
6/9/12 4:37 P

FLUFFYWOOL - definitely. But I think they need to be trained separately, not at the same time. This is why I find the light weights, ridiculous number of reps borderline useless ... or at best, just a half assed cardio session.



RUNNINGAL425
SparkPoints: (64,182)
Fitness Minutes: (57,442)
Posts: 1,062
6/9/12 4:02 P

I try to do Body Pump twice a week.



ILOVEJIM851991
SparkPoints: (63,817)
Fitness Minutes: (32,182)
Posts: 724
6/9/12 1:20 P

I like bodypump best I also do one my gym has called activtrax and I do that at least once per week.



FLUFFYWOOL
SparkPoints: (1,902)
Fitness Minutes: (946)
Posts: 75
6/9/12 9:47 A

Haha! I sincerely hope to never find myself in any sort of squat marathon! emoticon

Although I do think there's benefits to training for endurance, too. Just maybe not THAT much endurance.



HEALTHYJEN11
SparkPoints: (33,931)
Fitness Minutes: (17,582)
Posts: 632
6/8/12 9:55 P

I sometimes do circuit training, but mostly my strength training comes from my bowflex.



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,109
6/8/12 3:52 P

Ya, unless you're in a squat marathon, I don't see a need for that many reps. No scientific source, but once you're trained beyond 20 reps of something, you're into increasing endurance and efficiency of the movement, not muscle mass.

Do bodyweight squats if you cannot do it with a barbell. Then get a barbell or dumb bells to add some loading to it.



FLUFFYWOOL
SparkPoints: (1,902)
Fitness Minutes: (946)
Posts: 75
6/8/12 3:32 P

I'm planning to start the nerdfitness beginner body-weight routine this week - it looks reasonably difficult, but also something I can see myself sticking with. www.nerdfitness.com/blog/2009/12/09/beginn
er-body-weight-workout-burn-fat-build-
muscle/


I started the 200 squats program a couple of times, and while it seems nice to be able to say you can do 200 squats... when are you really going to need to, yanno? Doing too many in a row hurts my knee, so I like the link above for the variety.

I'm also thinking about trying out the bodypump class at my gym, but I haven't decided yet.



JENMC14
Posts: 2,707
6/8/12 3:28 P

GalinaZ, can you remember 5 exercises? Squats, deadlifts, bench, bent over rows, overhead press. Done. Do a light warm-up set, a medium warm-up set, then do two work sets for 8-12 reps. Basic, but effective.



SARAHD33
SparkPoints: (30,244)
Fitness Minutes: (38,907)
Posts: 295
6/8/12 3:20 P

I have tried a little bit of everything through the years. I am currently following the workouts from the book New Rules of Lifting for Life. I am in my second month and I LOVE it! It has traditional strength training, but at the end of each workout you do 5-10 minutes of metabolic training (basically intense interval training), rather than intermingling it with your heavy lifting work. It is fun, efficient, and seems to be very effective thus far! I am working out 3 days a week, all workouts are under an hour, and are full body.

I have done P90X, which is also fun. More time-consuming, but I got great results (especially from P90X2).

I have to say, the thing my body liked the LEAST was Jillian's workouts. I did them pretty religiously for about 4 months in early 2009. I was coming off of some burn-out from heavy lifting at the gym (mental, not physical), and I wanted to work out at home. I have to say, from a results standpoint, I was soooo disappointed. It really was not strength training at all. I lost weight, but I lost muscle and strength, too. I felt like my metabolism slowed, and I actually got some overtraining symptoms, like insomnia, high resting heart rate, and irritability. It was the most miserable I have ever been with an exercise program. I will never take that approach again.

I say, lift heavy when you are lifting, and don't try to make it too complicated with crazy cardio circuits thrown in.

Edited by: SARAHD33 at: 6/8/2012 (15:22)


DRKYASHI
Posts: 1,693
6/8/12 10:09 A

Power SET emoticon class twice a week!



JADOMB
SparkPoints: (74,845)
Fitness Minutes: (19,493)
Posts: 1,623
6/7/12 11:39 P

Right now I am doing some planks and other ab and core workouts, and a few lower body workouts like squats with dumbbells, lunges, hipflexors.(I don't do many lower body since I do my cardio before hand). I then do a fairly complete set of upper body workouts with dumbbells. I recently bought some Sports Authority adjustable dumbbells(5-50) and love them. This gives me around an hour of cardio and an hour of ST, 3 times per week. This along with sticking to my nutritional plan has helped me to lose 25 lbs since the end of Jan.2012. It has also lost me many inches, got me off HBP meds and I feel almost as fit as I did in my 30s. I'm 58 now. So find a plan that works for you and stick with it. Keep the faith.



SCOTTGARAN
Posts: 2,014
6/7/12 5:24 P

I am actually using two-a-day approach for ST. Body parts are divided throughout the week and I train about 20 mins in the morning and 20 mins in the evening. Essentially each body part gets a heavy and light day each week. Two-a-days allow me to train with more intensity. I own my own training studio so going to the gym is not a problem. It is not for everyone, but it is a nice change.
Scott



GALINAZ
Posts: 649
6/7/12 2:54 P

I wish I could just memorize a full body routine and stick with it



SERGEANTMAJOR
Posts: 6,357
6/7/12 2:04 P



BREWMASTERBILL

I use thirty minutes as the duration of the workout itself, the warm up and stretch/cool down are not included in the total since they are really a part of the work. My workouts are structured with short recovery periods between repetitions and sets in order to maximize the work intensity.

Spark does not agree with Wikipedia please read the following Spark article www.sparkpeople.com/resource/fitness_artic
les.asp?id=267
. I admit that the current definition does add cardio intervals but the traditional model does not. The traditional model is the one the research was done on and at least one current research project says that adding cardio intervals to the strength circuit degrades the quality of both.



MYTHERNAL
Posts: 87
6/7/12 10:15 A

I've heard that free weights are better than machines but honestly I just don't feel comfortable enough that I know what I am doing with free weights for the most part.



KCLARK89
SparkPoints: (22,328)
Fitness Minutes: (10,552)
Posts: 1,027
6/7/12 7:30 A

I'm a huge fan of using my own body weight for strength training as opposed to weights and/or machines. I just love the convenience of bodyweight training and I also incorporate resistance bands to up the power if I need it.



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,109
6/7/12 6:58 A

SERGEANTMAJOR - a couple of questions.

First, I think by definition circuit training is mixing strength and cardio.

en.wikipedia.org/wiki/Circuit_training


"Circuit training is a form of conditioning combining resistance training and high-intensity aerobics."

My opinion, I think it does both of them poorly. I'm either training one system or the other for any given session.

Second question, what is the reason for no more than 30 minutes on strength workouts? It would seem highly dependent on the number of work sets and the rest period in between. If I'm doing 3 work sets (with warm up sets) and I'm doing 3 compound lifts (squats, deads and benches, for example), that's going to take me about 45 minutes, especially on heavy days.

Thanks.



JENMC14
Posts: 2,707
6/7/12 5:54 A

Free weights are better than both, imho. But, between the two, I think I'd go with the machines because you don't really have the ability to challenge your muscles with the JM stuff because there's so many reps, you can't go very heavy. I like the JM stuff well enough as a cardio workout, but because I lift heavy on my ST days, I no longer include her because I need to rest my muscles, not over use them.

3 times a week I do a varaition on this routine (although right now, due to knee issues, I am not squatting):
Squats
Bench
Bendover Rows
Stiff Legged Dead Lifts
Over Head Press
Curls
Calf Raises (on occaision)

I use my 10 rep max, then cycle my reps. Week one of the cycle is 8 reps, week two, 9, until I get to 10 reps. 2 warm-up sets, one light, one medium, 2 work sets. Monday is my heavy day, Wednesday I decrease my workload by 10%, Friday I decrease by 20 (of my heavy). If, on week 5 I get all 12 reps, I increase the weight and start the cycle over (I'm on cycle two right now). It's a great, basic, easy to follow beginners' program.



BUBBLEJ1
SparkPoints: (21,955)
Fitness Minutes: (20,943)
Posts: 2,800
6/7/12 12:20 A

I do 20 minutes of free weights at the gym which include squats, lunges, chest press etc (a few more, brain block right now). I take a boxing class that requires ab work (leg lifts, sit ups) so I work that in there.



SERGEANTMAJOR
Posts: 6,357
6/6/12 11:41 P


Although I am continually condemned here on Spark people for saying it by other people mixing strength work and cardio alternately in the same workout is not circuit training. Interestingly enough if you search for the Spark position it will agree with me that circuit is a pure strength workout with no cardio component.. That being said what Michhaels has in her DVDs is not circuit training. As for Bob Harpers kettlebells DVDs he is not certified in kettlebell instruction and certified instructors have produced YouTube videos showing how his techniques can cause injury.

There is really no rationale for doing strength training workouts which exceed a thirty minutes in duration. If you are doing full body and compound exercises with challenging weights that time frame will give you a quality workout. Bodybuilders have the other workout programmes but they are building appearance not fitness and strength.

Answer a question for yourself, what is your goal, fitness and fat loss or buying into the hype of a name who wants to sell you something. If the same material and workouts are free online why pay for them. If you can find books by knowledgeable authors who will teach you how to create your own workouts by teaching you how and why things work what is the value of only doing some canned workout which may or may not work for everyone.

Take the time to do the research, teach yourself and acquire the necessary knowledge to make this a life long journey of being fit and healthy,



HOLISTICDETOXER
SparkPoints: (32,307)
Fitness Minutes: (20,400)
Posts: 2,704
6/6/12 9:52 P

I take two classes a week at the gym. Each one is sixty minutes. One is similar to "Body Pump", I think, and the other varies every week depending on the instructor.



MOTIVATED@LAST
Posts: 13,665
6/6/12 8:42 P

Done correctly, circuit training can be a highly effective and time-efficient workout.

Unfortunately, many people compromise their circuit training, placing the emphasis on speed, rather than effectiveness.

Strength training should be done in a slow and controlled manner, typically 3 seconds for the 'up' movement, and 3 seconds for the down. But in pursuit of the cardio component of circuit training, many people speed things up, and 'bounce' and momentum end up doing a lot of the work, rather than muscles. Speed can also compromise good form.

In the interests of speed, some people also fail to adjust the weights from exercise to exercise. eg. using the same weights for lateral raises as shoulder presses, and fail to use weights that genuinely challenge larger muscle groups.

Circuit training should be slow, controlled and genuinely challenging. Speed should be the pace you switch BETWEEN different exercises, not how you do the exercises themselves.

For video production reasons, many exercise video coaches tend to use lighter weights to demonstrate the moves. Unfortunately, this leads many viewers into using lighter weights also, and means their circuit routine is not genuinely challenging.

Don't get me wrong - circuit training can be awesome. But make sure you are not compromising the strength training aspect of it the training for the sake of cardio.

M@L



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,109
6/6/12 2:09 P

Starting Strength. Best routine I've done yet.

startingstrength.wikia.com/wiki/The_Starti
ng_Strength_Novice/Beginner_Programs


Have not built up more strength faster doing anything else including circuit training and P90X.



KFWOHLFORD
SparkPoints: (2,869)
Fitness Minutes: (2,501)
Posts: 729
6/5/12 3:25 P

I use a stability ball and free weights, and do a variety of chest flys, bicep curls, tricep kickbacks, etc. I also do Russian twists with a kettlebell, and sit-ups on the stability ball.

In addition, I sometimes do Pilates classes (which are considered core strength training) and kettlebell classes.



MYTHERNAL
Posts: 87
6/5/12 2:33 P

I do have a Bob Harper kettlebell DVD and I like that one. He uses heavier bells and it pushes you to do more. I also have a different one -- I want to say Michelle Kwan but that can't be right?? Anyway she only uses like a 5-7 lb bell and I don't feel it's enough!



KAPELAKIN
Posts: 1,970
6/5/12 9:58 A

I do kettlebells almost exclusively. Right now I use the SKOGG DVDs, but plan to get the Lauren Brooks DVDs within the next month or two.



BITA13
SparkPoints: (3,344)
Fitness Minutes: (3,250)
Posts: 195
6/5/12 9:46 A

I am a HUGE Jillian Michaels fan. I'm proof that her workouts are effective. I also love the ChaLean Extreme program for strength training.



MYTHERNAL
Posts: 87
6/5/12 9:24 A

I'm wondering what's better - doing static weights (like machines at the gym, etc.) or doing circuit training that blends cardio and resistence (like Jillian Michaels 30 Day videos).



 
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