In a programme where your main aim is to gain strength you will find your self lifting heavy weights, this will mean to lift heavier the ammount of reps perormed in each set will need lowering so you can lift the maximum possible. Anywhere between 1-5 reps I tend to stick to between 3 and 5 reps if I am doing a strength training routine, also i tend not to bother with cardio when doing these sorts of routines, the reason being when you lift such heavy weights you burn enourmous amounts of calories anyway and you continue to burn them long after you finish training as your body uses alot of energy to return your body to its pre-exercise state basicaly although you might not think so at first when you learn a little about it you will realise strength training can be an excelent way to lose weight aswell.
If you want a good example of a routine that burns loads of calories with no calories check out an older post of mine burn 1000 calories in 1 workout no cardio
Anyway back to the training routines first up is the one day programme so here we go.
Strength Training Routine 1:
for each excercise perform just one set bare in mind this wants the heaviest you can lift causing you to fail on your final rep
Squat: 3-5 reps
Deadlift: 3-5 reps
Bench Press: 3-5 reps
Military Press: 3-5 reps
Bent Over Row: 3-5 reps
Dumbbell Curl: 3-5 reps
This routine only wants to be performed once a week ans you should see good strength gains.
strength training routine 2:
MONDAY
Bench Press: 3-5 reps 3 sets
Military Press: 3-5 reps 3 sets
Bent Over Row: 3-5 reps 3 sets
WEDNESDAY
Squat: 3-5 reps 3 sets
Romanian Deadlift: 3-5 reps 3 sets
Dumbbell Lunges : 3-5 reps 3 sets
FRIDAY
Decline Dumbbell Tricep Extensions: 3-5 reps 3 sets
Seated EZ Bar French Press: 3-5 reps 3 sets
Barbell Curls: 3-5 reps 3 sets
SUNDAY
Calf Raises: 15 reps 3 sets
Hanging Leg Raises: 15 reps 3 sets
Hope you enjoyed these to two routines please feel free to leave comments
Also if you are really serious about your training I recommend you read the following book it is possibly the most comprehensive book on muscle growth and nutrition availible a must for serious bodybuilders Explosive Growth: Everything You Ever Wanted to Know About Building Muscle
I have a question, is it really enough just to do this once a week, the workout you have mentioned as workout 1, or would it be better for faster muscle strength/gain to do it twice a week maybe?
ReplyDeletethanks
you will do ok to perhaps begin with programme 1 for a couple of weeks just to get yourself used to lifting the heavier sets just do it along with your normal programme and after 2 or 3 weeks move on to routine 2.
ReplyDeleteRoutine 1 is more for easing yourself in to routine 2 hope this was helpful.