Strength Training - I need Help

[Daymon74]

I need some help here big time! I started strength training but to be honest I think my routine is garbage. The first few times I did it I was sore for a few days, but I don't even get soar anymore.

All I have to work with right now is 100 lbs of free weights. It's all I have. I have a weight bench with adjustable incline, butterfly, and leg extensions, and a curl pad. Thats it! How can I use what I have to my advantage? Is this possible or am I going to just have to buy more weights?

Currently I do three sets of ten benching 100 lbs, squat 100 lbs, 3 sets of 15 curls with 20 lb dumbbells, plus 3 sets of 5 crunches while strength training. Now that I write it down, it even looks bad to me, but I had to start somewhere. Any suggestions?

 

[Michelle01]

I'm a girl, but... I'll attach my routine. I'll explain it first. Each date has two columns. The first is for the pounds, second for the reps. If the weight is too easy for me, if I can do 12 reps easily, then I circle the weight and up it next time. My weights however only go up to two 20 lb dumbells or max of one 40 lb dumbell (adjustable). I'd use your barbell for your bicep curls. It's a bit more restrictive, but you can add more weight. 15 reps is a lot.

And when my weights aren't enough for me, then I'm going to breakdown and get a gym membership. So far, dead lifts and chest presses I dont have adequate weight, but I do push ups to counteract some of the deficit in the chest press weight.

I also do squats with the shoulder press, static lunges with curls, ect... on days when I'm more motivated .

 

[ToothlessFerret]

(Warning: Not An Expert) Do you have a pull up bar that its safe to do chin ups with? It might be worthwhile fixing one up - you could replace those curls with chin ups and pull ups - they'll not only exercise your arms, but your back at the same time. If I didn't belong to a gym, its something that I would probably invest in.

 

[phattyinnm]

I need some help here big time! I started strength training but to be honest I think my routine is garbage. Any suggestions?

Not an expert here either, but I do Body For Life. I know that this type of exercising he suggests (Bill Phillips), a lot of the "experts" here suggest, they just call it differently or do it slightly differently. Its a nice workout, you push yourself hard, you don't always get sore afterwards and thats NORMAL. Usually I only get sore afterwards if I've changed my workouts slightly like doing leg extensions for a few weeks then changing to squats for a few weeks, then I get sore from working a different area of that muscle. Anyway, check the program out. You can buy the book cheap at half.com or rent from the library or just go to his website bodyforlife.com and see what you think. Both my hubby and myself have had good results!