My Strength Training Routine

T

TrekRider

0
Hello, all. I just joined yesterday and introduced myself in the New Member Intro thread. I'm just starting back into training so I can be in better shape and feel better about myself. A lot of my time will be spent on cardio. I have my bike in the basement on a trainer and that will be my primary cardio workout. I'm going to see if I can get this HIIT thing down a couple times a week and do steady riding the rest of the time. Anyway, I know strength training is important so I'm going to start with a full body routine. Maybe I'll go to a split later on but who knows. Anyway, here it is.

Weight to be determined.

Reps x sets - 3 x 10

Squats/Lunges
Leg Curl
Bench Press/Pushups
Bent-over Row
Lateral raise/shoulder press
Back Extension
Abs

Any input is appreciated.
 
It looks like you are off to a good start with the strength training using compound exercises. You may want to incorporate Chinups or Deadlift for another back exercise. Another addition you may consider is bent over lateral raises since the posterior deltoid is usually a neglected muscle group. Last, but not least I would strongly suggest the use of a 4 way neck machine. Many people don't belive they need to train the neck unless they are in a contact sport.

Since you are already training 3 days per week, after you get back on track, if you are wanting more time to work on cardio try HIT (high intensity training). This training method will allow you to strength train in 40-60 minutes and get the results you would from 2-3 hours in the gym a day.
 
CRE said:
try HIT (high intensity training). This training method will allow you to strength train in 40-60 minutes and get the results you would from 2-3 hours in the gym a day.
Click to expand...

Your post was good until this. Noone should be doing HIIT (high intensity INTERVAL training) for 40 minutes. It should last at best 15 minutes. Furthermore, noone should be in the gym for 2-3 hours no matter what.

**edit** I now see that you said HIIT will allow you to strength train for 40-60 minutes, as opposed to what? Are you saying HIIT weight training? I am confused as to what you mean here.
 
Thanks for the advice and input. I have no idea what a neck machine is. I'm working out at home with a basic bench set. I don't have a fancy machine. The only attachment I have is a leg attachment. I refuse to get a gym membership because it is a waste of money for me. I don't like going to a crowded place and waiting on machines and benches to open up and then being scrutinized by the muscle-heads. I'm not saying everyone at the gym is like that but let's face, we all know some are.

I guess one thing I should have posted is I'm not looking to make big gains in muscle mass. I'm a cyclist. I need to lose weight and strengthen primarily my core and legs. Yeah, I do need to work on some upper body but my focus is cycling training. I have a goal of racing next year so I've got a lot of work ahead of me.

Thanks again!
 
Tony, I just saw your post. Thank you also for the input.

I plan to start off with with 5 - 6 minute sessions with HIIT twice a week, since I'm pretty out of shape right now. If that's too much, I'll back it down a little. If I can do more, I'll give it a week and increase it a minute.
 
In response

tonymcclellan said:
Your post was good until this. Noone should be doing HIIT (high intensity INTERVAL training) for 40 minutes. It should last at best 15 minutes. Furthermore, noone should be in the gym for 2-3 hours no matter what.

**edit** I now see that you said HIIT will allow you to strength train for 40-60 minutes, as opposed to what? Are you saying HIIT weight training? I am confused as to what you mean here.
Click to expand...

I'm talking about normal HIT (high intensity weight training) not HIIT cardio training. If you could read you wouldn't have mistaken that TONY. Many of the world's top bodybuilders are in the wieght room for 2-3 hours a day. I for one used to train for 2.5 hours a day during the offseason and I am an All-American Football Player. I think I know what I am talking about from personal experience.
 
No offense to anyone, I welcome all feedback, but I don't want to spend 2 - 3 hours in the gym. I don't even want to gain a lot of mass. I want to be fit. I need to lose weight first and foremost, and develop strength for cycling. I'd like to keep my weight training around 30 minutes or so. I have kids, a full time job and other responsibilities that won't let me train for hours on end. To be honest, I don't want to train for hours on end.

I started the weights on Monday. I started light to avoid being too sore. I do have a little soreness but nothing I can't work through. Tuesday I did a 6 minute warmup on the bike and then I did a couple pretty intense intervals for 30 seconds at a cadence of 125 - 130 rpm. I don't know if it could be considered HIIT but I was a little light-headed after and my heart rate shot up to the 90% range. At this point, a couple was all I could handle. I also did some pedaling out of the saddle, which really got my legs burning. I felt pretty good after but I was tired. Nothing like a good workout to make a person realize how out of shape they are. This morning I'm going to do a slower session on the elliptical and then do the weights again this evening.

Thanks again everyone!
 
CRE said:
I'm talking about normal HIT (high intensity weight training) not HIIT cardio training. If you could read you wouldn't have mistaken that TONY. Many of the world's top bodybuilders are in the wieght room for 2-3 hours a day. I for one used to train for 2.5 hours a day during the offseason and I am an All-American Football Player. I think I know what I am talking about from personal experience.
Click to expand...

I guess I should have known your life story by your username...:rolleyes: Im gonna go back to elementary school now.

All american? Whats your name?
 
Trekrider, HIT weight training can be used to just develop strength, you just need to use higher reps to make sure you don't put on too much size. You can do a whole body workout close to 30 minutes depending on how many exercises you use.
 
Top competitive professional bodybuilders=lots of gear=increased recovery+much longer times in the gym.

HIT isn't any better than any other method out there that people have used for hypertrophy and strength. The key is consistency.

CRE, that's great and everything that you were an All-American...props to you for your athletic ability, hard work, and achievement; however, I wouldn't use that to proclaim expertise...take this how you will.
 
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