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weight training
- Thread starter ChrissyT
- Start date
^ Wot?
SXIPro said it best.
In my opinion, you should be trainng the whole body 2-3 times per week. How you go about that is up to you - you could do a fullbody session 2 or 3 times/week (eg Mon/Wed/Fri OR Mon/Thur); you could do an upper lower split (eg Mon upper, Wed lower, Tue upper, Mon lower etc OR Mon lower, Tue upper, Thur lower, Fri upper); or you could do a push/pull split (eg Mon push, Wed pull, Fri push, Mon pull).
And your program should be built around the following compound movements:
- Squats (lower push)
- Deadlifts (lower pull)
- Bench Press (upper push)
- Overhead Press (upper push)
- Rows (upper pull)
- Pull Ups/Downs (upper pull)
Do at least 2 of these exercises per training day.
You won't get bulky doing this, unless you eat as though you were trying to get bulky. If you're aiming to maintain or lose weight, and you eat appropriately for such goals, then you definitely will not bulk up. Instead, you will more likely get the sleek "toned" look everyone's on about, while improving functional strength and bone density, and setting yourself up to have less injuries and more independence as you age.
ETA: For examples of full-body, upper/lower, and push/pull routines...
Full body:
Day A: Squat, Bench Press, Pull Ups/Lat Pulldown, 2x8-12 each.
Day B: Deadlift, Overhead Press, Rows, 2x8-12 each.
Alternate between day A and B every time you train, training 2 or 3 non-consecutive days/week. Perform 2 warm up sets for every exercise, using 1/3 and 2/3 (in that order) of the weight to be used in the 2 work sets. Perform the same number of reps on ALL sets. Begin with a weight that you can comfortably perform 2 sets of 8 reps with, with 1 min rest between sets. If you get all 8 reps on every set, aim for 9 reps/set next time you do that exercise, and 10 reps the time after that, and so on, until you complete 12 reps on all sets. Then increase the weight by 10%, return to 8 reps/set, and repeat the cycle.
Upper/Lower: (3 sessions/week)
Day 1: Upper
- Bench Press
- Rows
- Overhead Press
- Pull Ups
Day 2: Lower
- Squats
- Romanian Deadlift
- Standing Calf Raise
- An ab exercise
Use the same sets, reps and progression as recommended on full body. Spread the sessions across 2 weeks as follows: Mon upper, Wed lower, Fri upper, Mon lower, Wed upper, Fri lower.
Push/Pull: (3 sessions/week)
Day 1: Push
- Squats
- Bench Press
- Overhead Press
Day 2: Pull
- Deadlift
- Rows
- Pull Ups
Same sets/reps/progression and weekly format as upper/lower split.
SXIPro said it best.
In my opinion, you should be trainng the whole body 2-3 times per week. How you go about that is up to you - you could do a fullbody session 2 or 3 times/week (eg Mon/Wed/Fri OR Mon/Thur); you could do an upper lower split (eg Mon upper, Wed lower, Tue upper, Mon lower etc OR Mon lower, Tue upper, Thur lower, Fri upper); or you could do a push/pull split (eg Mon push, Wed pull, Fri push, Mon pull).
And your program should be built around the following compound movements:
- Squats (lower push)
- Deadlifts (lower pull)
- Bench Press (upper push)
- Overhead Press (upper push)
- Rows (upper pull)
- Pull Ups/Downs (upper pull)
Do at least 2 of these exercises per training day.
You won't get bulky doing this, unless you eat as though you were trying to get bulky. If you're aiming to maintain or lose weight, and you eat appropriately for such goals, then you definitely will not bulk up. Instead, you will more likely get the sleek "toned" look everyone's on about, while improving functional strength and bone density, and setting yourself up to have less injuries and more independence as you age.
ETA: For examples of full-body, upper/lower, and push/pull routines...
Full body:
Day A: Squat, Bench Press, Pull Ups/Lat Pulldown, 2x8-12 each.
Day B: Deadlift, Overhead Press, Rows, 2x8-12 each.
Alternate between day A and B every time you train, training 2 or 3 non-consecutive days/week. Perform 2 warm up sets for every exercise, using 1/3 and 2/3 (in that order) of the weight to be used in the 2 work sets. Perform the same number of reps on ALL sets. Begin with a weight that you can comfortably perform 2 sets of 8 reps with, with 1 min rest between sets. If you get all 8 reps on every set, aim for 9 reps/set next time you do that exercise, and 10 reps the time after that, and so on, until you complete 12 reps on all sets. Then increase the weight by 10%, return to 8 reps/set, and repeat the cycle.
Upper/Lower: (3 sessions/week)
Day 1: Upper
- Bench Press
- Rows
- Overhead Press
- Pull Ups
Day 2: Lower
- Squats
- Romanian Deadlift
- Standing Calf Raise
- An ab exercise
Use the same sets, reps and progression as recommended on full body. Spread the sessions across 2 weeks as follows: Mon upper, Wed lower, Fri upper, Mon lower, Wed upper, Fri lower.
Push/Pull: (3 sessions/week)
Day 1: Push
- Squats
- Bench Press
- Overhead Press
Day 2: Pull
- Deadlift
- Rows
- Pull Ups
Same sets/reps/progression and weekly format as upper/lower split.
Last edited:
Weight Training
Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement.
Weight training differs from bodybuilding, Olympic weightlifting, powerlifting, and strongman, which are sports rather than forms of exercise. Weight training, however, is often part of the athlete's training regimen.
thanks
Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement.
Weight training differs from bodybuilding, Olympic weightlifting, powerlifting, and strongman, which are sports rather than forms of exercise. Weight training, however, is often part of the athlete's training regimen.
thanks
Last edited by a moderator: