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TACDGB Posts: 6,136
4/15/13 7:47 P

strength training is so important......but what are your personal goals for your body...? Do you want to build some deffinition or something else.........? I think that strength training and how much you do is based on that........

4/15/13 4:00 P

You can do dead lifts with resistance bands. Stand on the band in the down position with the bands shortened to that position. In other words you are crouched holding the bands mimicking the down position of the dead lift. You rise pulling on the bands which is the normal lift portion of the dead lift. Return to the down position resisting the pull of the bands then execute another lift. If you want to do bent at the waist dead lifts simply adjust the length of the bands to the bent position.You can do something similar with dumbbells but that requires rather heavy dumbbells.

4/15/13 2:37 P

NANLEYKW - the two basic ones are dumbbell squats and and wide-stance dumbbell squats:
You can also do dumbbell Romanian deadlifts, for more backside emphasis.

KRISTALSFIRST - maybe try Zuzka Light's videos (check Google).
Plan on working your legs too. Running builds endurance, not strength. And it doesn't strengthen your spinal muscles like squats & deadlifts do.

NANLEYKW SparkPoints: (76,244)
Fitness Minutes: (31,253)
Posts: 867
4/15/13 1:55 P

Not to hijack the thread, but M@L, is there a non-barbell (i.e., able to do at home with dumbbells, resistance bands, or bodyweight) equivalent of deadlifts?

MOTIVATED@LAST Posts: 15,460
4/15/13 6:42 A

I agree with SM - by carefully choosing compound exercises, you should be able to get in a good ST workout in 20-30 minutes. A sample workout of this nature would be:

* squats
* planks
* deadlifts
* pushups
* bent over dumbbell rows.

That should work most of the major muscle groups in just a few moves.


4/14/13 10:35 A

A final note, there is no ned to devote 50 minutes to a strength training programme, you can complete an excellent full body strength workout in 30 minutes. Change to intensity instead of duration, exchange quantity for quality, use the maximum number of muscles for each exercise and you will see results. Three workouts a week on alternate days will provide you with excellent results.

KCLARK89 SparkPoints: (44,612)
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Posts: 1,243
4/14/13 10:03 A

I would do the workouts where you are working your whole body and doing less reps at a higher weight. You'll fatigue your muscles sooner and see the definition that you are looking for. Maybe instead of doing full-body for 50 minutes, why don't you do upper body one day and lower another day? Save the full-body for once/week.

BOB240 SparkPoints: (6,131)
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Posts: 359
4/13/13 3:09 P

It's an interesting dilemma for women. By merely doing lots of cardio and eating less they will become rake thin. They may even be ok at running.

For many women being rake thin means that clothes look good on them. So why do anything else?

As SM says with your athletic ability lifting those weights for high reps is pointless. Those routines are aimed at heavily overweight people and are about getting the idea of weight training.

At your stage you have to ask what body type you want. If you carry on with cardio and diet you will become thin. You may even be healthy.

If you want to become healthy, strong and "toned" (i.e abs) you need a programme of weight lifting with low rep, high weight compound movements (squats, deadlifts, overhead press and bench) - and you need someone to teach you how to make the moves. God forbid, you may even have to cut out a lot of the cardio ..

There is a reason that the majority of even "normal" weight women are not "toned" and that is because they will not take this last step...

Edited by: BOB240 at: 4/13/2013 (15:11)
4/13/13 12:22 P

First point I will make is that even as a runner you need to do full body and compound movement exercises and not concentrate on the upper body alone. A well constructed full body workout with some compound movement exercises should take no longer than 30 minutes.

The low weight high repetitions programmes are effective only in building muscle endurance not strength. You want to use weights which challenge you to complete no more than 10 repetitions per set with 8 repetitions seeming to be the standard.

4/13/13 11:24 A

I am a runner. I do about 30-40 miles a week. I am trying to include more strength training. I do strength training about twice a week and I will lift twenty pound dumbells in each hand through a series of home exercises (full upper body sets) like chest presses, flyes, rows, lateral raises etc.., I do it for about 50 minutes on my 2 sessions a week. The thing is 50 minutes feels like a long time and im wondering if it would be just as effective to do 3 times a week and maybe 30 minutes a session. I am wondering because I am starting to dread my weight lifting sessions. I like how i feel and I definitly have nice definition but i dont like to dread my workouts. I also watched a video ((heres the link ))
out-Video-22959099 and it was high rep low weights. It was ten minutes long and i did it 3 times. Can i add this into my workout and see results or am i better to just lift heavy?? thanks for ur help if anyone can answer my questions

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