I hear what you are saying. I just changed up my strength training routine by using Jari Love's rotation calendar. I am currently using the Intermediate Program, because I am not quite ready for one of the advanced DVDs yet. I, also, incorporated some of the machines at my gym into my ST routine, because I really want to focus on developing my lower half. My upper body is getting quite defined. I went up with my chest press and oh my goodness, I felt the burn. Whew!
So, much success to you with your new workout! Keep us posted!
Phil. 4:13 I can do all things through Christ who strengthens me!
No one can do what you are called to do, but you!
Great works are performed not by strength but by perserverance. - Samuel Johnson
1. You want to do a different strength training program every 4-5 weeks. This keeps the body guessing. So, one month, try splitting your training sessions into upper body/lower body splits. For this, I like to do all upper body exercises on Mondays and Thursdays; Lower body on Tuesdays and Fridays; then cardio in between. Then, at the end of 4 weeks, try a Total Body workout, 3 times a week.
2. As for number of sets and reps, that depends on your goals. For overall fat loss, a rep range of 8-12 is recommended. Sets: 2-4 sets. Start with 2 sets and as you progress, add a set. Make sense? With the reps, remember that you want to really be struggling by that 12th rep. If you can easily press that dummbell during the last rep, you need to increase your weight.
3. I think the Sparkpeople strength training program is great. If you go under "My Fitness," there is a link next to the title "Strength Training," that says: "Click here to let SparkPeople generate your workouts." Click there and answer a few questions. It's a great place to start.
Good luck!! And have fun!
Kim Renew Your Mind. Change Your Body. Transform Your Life.
okay .. so I love lifting weights. I am reaching the point where the weights I began with 5 and 8lbs are getting too easy and light ... I want to increase my strength and get toned.
I do intense cardio 2 - 3 times a week (as to with this, they do plyometrics and weights with the cardio.) I am starting to walk on my weight days (monday, wednesday, friday) and hoping to start jogging soon on the weight days.
I would like to setup a routine so I work my muscles to a good fatigue and actually am doing something. I have plateaud again.
How do you set one up? Do you do every area only once a week, twice a week three times a week? How many sets/reps. I am clueless when it comes to this.
Thanks everyone, if you also know anywhere (website) that would help, that'd be awesome too!
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