Background: For the last few years I've done a full upper-body strength workout 2x a week at home (and run 2x a week for cardio). I have dumb-bells, bar, adjustable bench and pull-up bar. I don't have any particular set of exercises I always do, but it'd average ~3-4 sets at ~10 reps-to-fail for every muscle group. In addition to standard free-weight exercises I do a lot of 'messy' compound exercises (various off-balance push-ups mostly) so I haven't had to do any complex planning to attain a 'well-rounded' workout.
While I like the simplicity of my current routine (no need to worry about muscle-isolation and the minutia of proper form) I'll be joining the military in a few months and figure it might be good to kick it up a notch. In particular I'd like to gain some raw strength since I'm not very big (I'm around 5'8" 150lbs or so). That will mean - I presume - doing a multi-day isolation workout, and also bringing my legs into it (even though I run a lot I look a little 'top heavy' from not doing any strength training with my legs).
Goal: So what I'm looking for is a multi-day strength workout routine as simple as possible, utilizing the equipment I have (so no machines).
I have no problem at all working out hard and long, but I have a strong natural aversion to complexity. In addition to the hassle of following a strict routine, a multi-day workout carries (as I see it) the risk of either under-working or over-working particular muscles, so I'm very concerned about getting the right advice before proceeding (why I'm here!). There are so many gimicks and "experts" out there that I'm not sure where to find the tried-and-tested basics.
In addition to simplicity my only other requirement is that the workout be compatible with my running. I'm not sure how strength training with your legs can clash with regular running (why I've never tried to mix them). I also prefer longer workouts on fewer days, to the extent that's possible with a multi-day regime.
Any help / links would be much appreciated! Thanx!!
While I like the simplicity of my current routine (no need to worry about muscle-isolation and the minutia of proper form) I'll be joining the military in a few months and figure it might be good to kick it up a notch. In particular I'd like to gain some raw strength since I'm not very big (I'm around 5'8" 150lbs or so). That will mean - I presume - doing a multi-day isolation workout, and also bringing my legs into it (even though I run a lot I look a little 'top heavy' from not doing any strength training with my legs).
Goal: So what I'm looking for is a multi-day strength workout routine as simple as possible, utilizing the equipment I have (so no machines).
I have no problem at all working out hard and long, but I have a strong natural aversion to complexity. In addition to the hassle of following a strict routine, a multi-day workout carries (as I see it) the risk of either under-working or over-working particular muscles, so I'm very concerned about getting the right advice before proceeding (why I'm here!). There are so many gimicks and "experts" out there that I'm not sure where to find the tried-and-tested basics.
In addition to simplicity my only other requirement is that the workout be compatible with my running. I'm not sure how strength training with your legs can clash with regular running (why I've never tried to mix them). I also prefer longer workouts on fewer days, to the extent that's possible with a multi-day regime.
Any help / links would be much appreciated! Thanx!!