Need help putting together program

A

Aztectemple

0
I would greatly appreciate some advice!

I am trying to incorporate weight training into my workouts. I currently run 5 times a week and put in about 25 miles per week. I do 100 pushups and situps a day before bed. I usually run in the evening.

However, I do have a gym near work, and I would like to add weight training workouts, maybe 4 times per week for 45 minutes to 1 hour in the morning. My goal is to improve my fitness by adding strength training. I am interested in building my functional strength - lifting for size or definition is not really for me.

If I lift on Monday, Tuesday, Thursday, and Friday, how should I go about structuring my workouts? For example:
Mon (Bis, Tris, Chest)
Tues (Legs)
Thurs (Shoulders, Back)
Fri (Bis, Tris, Chest)

I have a really hard time working out how to fit in Shoulders 2 x per week and Arms/Chest 2 x per week without working similar areas (upper body exercises) back to back.

Thanks for your help!
 
Why do you feel you need to make your own? There's plenty of pre-mades that will do exactly what you want.

Go to t-nation and search for "Waterbury Method," "Art of Waterbury," "Anti-Bodybuilding Hypertrophy," (this one is two phase).

There's also HGM, which has a beginner, intermediate and adanced level.

Mike Robertson put out the "Neanderthal No More" series for posture.

There's plenty to choose from and don't forget the books!

Scrawny to Brawny
Book of Muscle
New Rules of Lifting.

THere enough good programs already made for years of workouts, plus the books will teach you.
 
evolution said:
If you want pure strength, look for an Oly lifting gym nearby.
Click to expand...


That's good for ballistic training where the trainee makes use of elestic rebounce, but over all, I would not depend wholly on it.

I don't mean to be contradictory, but there is a difference. Oly lifts have their place, within a good lifting program.
 
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Aztectemple said:
I would greatly appreciate some advice!

I am trying to incorporate weight training into my workouts. I currently run 5 times a week and put in about 25 miles per week. I do 100 pushups and situps a day before bed. I usually run in the evening.

However, I do have a gym near work, and I would like to add weight training workouts, maybe 4 times per week for 45 minutes to 1 hour in the morning. My goal is to improve my fitness by adding strength training. I am interested in building my functional strength - lifting for size or definition is not really for me.

If I lift on Monday, Tuesday, Thursday, and Friday, how should I go about structuring my workouts? For example:
Mon (Bis, Tris, Chest)
Tues (Legs)
Thurs (Shoulders, Back)
Fri (Bis, Tris, Chest)

I have a really hard time working out how to fit in Shoulders 2 x per week and Arms/Chest 2 x per week without working similar areas (upper body exercises) back to back.

Thanks for your help!
Click to expand...
if you just want functional strength stick with a very simple compounds routine focus on the lifts and adding weight,use small increments.
squat
deadlift
benchpress
chins
shoulder press
do this three times per week
 
Cynic said:
That's good for ballistic training where the trainee makes use of elestic rebounce, but over all, I would not depend wholly on it.

I don't mean to be contradictory, but there is a difference. Oly lifts have their place, within a good lifting program.
Click to expand...

I completely disagree. Olympic lifters work with both the Olympic lifts, variations of the Olympic lifts, front squats, various pulls, bench press, and etc. For a look at an Oly lifting program-http://www.qwa.org/programs/tint13.asp

The poster stated he wanted pure strength. I suppose though we could send him to lift with a barbell club though.
 
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