Greta Posted May 29, 2014 Share Posted May 29, 2014 Currently, I'm doing workouts two days a week that involve low weights and high reps (well, I'm also doing cardio on other days but that's another story). I'd like to add one day a week of weight training that is lower reps and higher weights. I'd like to hit all the major muscles with as few different exercises as possible. So I'm thinking: Squats Dead lifts Pull-ups or Chin-ups Push-Ups or Bench press Overhead press (or military press?) Does that sound like a reasonable regimen? And how many reps/sets should I do? Quote Link to comment Share on other sites More sharing options...
arnold Posted May 29, 2014 Share Posted May 29, 2014 When I lift heavy, I aim for 3 sets of 10, using proper form. What about biceps and triceps? I know pull ups hit them but it's mostly a back exercise. Quote Link to comment Share on other sites More sharing options...
Greta Posted May 29, 2014 Author Share Posted May 29, 2014 When I lift heavy, I aim for 3 sets of 10, using proper form. Thanks! What about biceps and triceps? I know pull ups hit them but it's mostly a back exercise. I was thinking the pull-ups would be enough, but I'm certainly open to being corrected. Quote Link to comment Share on other sites More sharing options...
SJ. Posted May 30, 2014 Share Posted May 30, 2014 I know of two programs that fit your requirements: 1. Starting Strength http://startingstrength.wikia.com/wiki/FAQ:The_Program 2. Strong Lifts http://stronglifts.com/ I have had great results with Starting Strength and a friend of mine had great results with Strong Lifts. I don't think you can go wrong with either. Quote Link to comment Share on other sites More sharing options...
Greta Posted May 30, 2014 Author Share Posted May 30, 2014 I know of two programs that fit your requirements: 1. Starting Strength http://startingstrength.wikia.com/wiki/FAQ:The_Program 2. Strong Lifts http://stronglifts.com/ I have had great results with Starting Strength and a friend of mine had great results with Strong Lifts. I don't think you can go wrong with either. Wonderful, thank you! Quote Link to comment Share on other sites More sharing options...
VaKim Posted May 30, 2014 Share Posted May 30, 2014 You've been given great links there. "Heavy" should be a weight you can't do more than 8 of. If you can do more than that, you need to up your weight. Quote Link to comment Share on other sites More sharing options...
Kim in Appalachia Posted May 30, 2014 Share Posted May 30, 2014 If you are using a heavy for you weight, I believe the recommendation is 5x5. With heavy weights you want low reps with decent rest between sets. I highly recommend finding a good program to follow. SJ recommended 2 good ones. Girls Gone Strong just came out with a complete program. You could also check out the book, New Rules for Lifting for Women . Quote Link to comment Share on other sites More sharing options...
Greta Posted May 30, 2014 Author Share Posted May 30, 2014 "Heavy" should be a weight you can't do more than 8 of. If you can do more than that, you need to up your weight. That's exactly the kind of guideline I was looking for. Thank you! Quote Link to comment Share on other sites More sharing options...
Greta Posted May 30, 2014 Author Share Posted May 30, 2014 If you are using a heavy for you weight, I believe the recommendation is 5x5. With heavy weights you want low reps with decent rest between sets. I highly recommend finding a good program to follow. SJ recommended 2 good ones. Girls Gone Strong just came out with a complete program. You could also check out the book, New Rules for Lifting for Women . Thanks, I will check these out! Quote Link to comment Share on other sites More sharing options...
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