2 Best Strength Workout Routine
Author: Carl Lewis
The two strength workout routine I am giving you guys today are a couple of old school strength workout routines the first is designed for only one day a week and the second is a four day programme but before I give you the programmes I will just say a little about strength training.
In any programme where your main aim is to gain strength you will find yourself lifting heavy weights, this will mean to lift more weight the amount of reps performed in each set will need lowering so you can lift the maximum possible weight .This will mean less reps anywhere between 1-5 reps I tend to stick to between 3 and 5 reps if I am doing a strength workout 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 huge amounts of calories anyway and you continue to burn them for a long time after you finish training as your body uses a lot of energy to return your body to its pre-exercise condition. Although you might not think so at first when you learn a little about it you will realise strength workouts can be an excellent way to lose weight as well.
Anyway back to the workout routines first up is the one day programme so here we go.
Strength workout Routine 1:
For each exercise perform just one set bear in mind this wants the heaviest you can lift causing you to fail on your final rep
Squat: 3-5 reps
Deadlight: 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 and you should see good strength gains.
Strength workout 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 Dead lift: 3-5 reps 3 sets
Dumbbell Lunges: 3-5 reps 3 sets
FRIDAY
Decline Dumbbell Triceps 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
Both of these workout routines will be great for increasing strength obviously the first is only a day long and I wouldn't advise repeating it more than once a week but never the less it will fit in nicely with your normal routine the second however is over 4 days and is a full body workout so you would need to do nothing else with it and in fact as well as gaining a good amount of strength I will guarantee you would lose a good percentage of body fat.
I would advise doing either of these routines for about 4 - 6 weeks then it would be best to change to another routine the reason being it is always good to keep your body guessing even if its just mixing the excercises or the days up hope you found these useful.
Looking for a new strength/muscle-building workout routine. Help!?
I’m a smaller guy, but have been working out for a couple of years and have some good definition and muscle mass. I’m about 5’7″3/4 and weigh about 140 pounds (so you have an idea of where I’m at). I’m relatively strong but I know I can get a lot stronger and I’m trying to get my weight up to 160lb. Currently I have Patellofemoral Pain Syndrome (meaning my knee muscles aren’t working too well), so I have a lot of pain when I do hard leg exercises or cardio (I’m going to a doctor to remedy this). Does anyone have any detailed workout plans or links to other workout plans that I can use as my old workout routine is getting old and I’m plateauing. I want to build muscle and strength, help please!
Everything you will ever need to know about body building you will find in this website
http://www.scoobysworkshop.com/
Scoob has workout plans for beginners, or experts, fantastic nutrition information, a medical problems section, everything you need to know.
What’s the best fat burning/muscle buidling workout routine?
I’ve had two seperate trainers who have given me two different stories when it comes to cardio v. strength training orders during my workout. One suggests doing all the cardio first and then the weights. The other suggest a 5 minute cardio warmup, weights and then 30+ cardio. He says this will help your body burn more fat and build more muscle… anyone have any thoughts?
I’m a 25 year old female, 5’7″ and just trying to tone up- not loose a bunch of weight.
Thanks!
here’s an article below on the question you have -
Need a good muscle building workout routine. Any help?
I’m looking to build strength and muscle rather than getting toned, and I want to have a workout plan where I can alternate arms and legs each day. Any suggestions on a workout routine and types of workouts?
I’m looking for a challenging workout!, muscle building and strength?
I need something to get me back into focus and determination!
help me find a great workout routine!
workout routines!!!!?
hi guys,
well tomorrow im gonna start going to the gym, to build muscle and strength, mainly in the upper body. just wondering if anyone knows off any good work routines that will be successful for me
Try this link, its mainly for a chest workout, but it will have links to his other videos. He really tries to teach you how to achieve his results and it works too. Plus he explains how not to hurt yourself.
http://www.youtube.com/watch?v=nQAh7m4xsMo
what is the best strength gaining workout routine?
i also want to build muscle and burn fat but my main objective is increasing strength.
There is no single perfect workout routine but one of the first things to look at are your reps/sets range
Max Strength and power with small size gains for an advanced lifter
2-6 reps for 1-6 sets at 85-95% of 1 rep max
Max Strength and power with small size gains for an intermediate lifter
4-8 reps for 2-3 sets at 70-85% of 1 rep max
But to loose fat you need to cut calories while your lifting, you can still make strength gains through nerve response to training but you won’t gain size
days and muscle groups, working on a 3 day full body routine works with 1-2 exercise per muscle group, if your in the gym for over an hour your over doing it.
splits are only needed for advanced lifters.
Will this workout routine build muscle, or tone?
Been working out for a couple years, and figured i had hit my bicep plateau. Figured it was finally time for a workout routine, so after researching i found one online. My question is, is this routine aimed more at a baseball-bicep, or more of a strength/mass building bicep.
BB Curls – 4sets x 8-12 reps
Hammer curls 3 x 8
EZ bar curls 3 x 8
ALT DB curls 3 x 8
preacher curls 3 x 8
Concentration curls 3 x 8
by the time i get to ALT DB curls im only able to lift about 75% of my normal weight, and then the concentration curls only about 50% of what i can usually do, so its safe to say im pretty burnt out by about 3/4 of the way through the workout. Is this good for building mass, or only tone?
doing sets of 8, is normally hypertrophy lifting, which means you will be gaining mass if you lift enough weight to only do 8 repetitions
you will also gain strength as you build mass.
if you want to gain more for your bicep do a lot of lifts for your back as well. Most moves designed for improving the size and strength of your back, will also help you gain size and strength in your biceps. It is best to work on the big muscle groups like chest, back and legs, and core
your smaller muscles like calves, biceps, triceps, forearms will grow as you grow your larger muscles which are the base and foundation for your strength
if you have more questions go to http://www.teambeachbody.com/senseironald
god bless
you need to vary your workouts every 4-6 weeks, if you always do the same thing every month, you will plateau and stop growing
I can help you with that
Where can I find a comprehensive work-out program to build muscle?
I would like to build muscle and strength so I’ve been looking for a chart or program to tell me EXACTLY what to do. Like find your max then do 3 sets of 10 or something.
I’ve found others but none that are comprehensive. I’m not very knowledgeable with workout routines but I really need to start not looking like a 12 year old boy. Thank you for your help.
Add me on “im” if you want further tips and a whole plan on diet and workouts etc etc
But here is some general info
How To Gain Weight?
Gaining weight is harder than losing weight and this is FACT, ive had to go both up and down the scales when i was boxing.
I’ve Experianced this first hand, most important things are your workout plan and your diet.
Your diet MUST consist of complex carbs this is your brown bread,pasta,oats, etc etc.
Eat every 2-3 hours if you can, if you cant yet dont worry, you will be able to eventually because your stomach is like a ballon and imagine the food is air, the stomach will eventually adapt to a larger size and get use to the idea of eating more, more often. Drink PLENTY of water, its the water thats going to make you GAIN muscle by feeding it, you want to concentrate on LEAN MUSCLE GAINS not FAT GAINS. You need to sleep properly for at least 6hours but dont over sleep 10+. Also workout your Basal Metabolic Rate this is how many calories you need just to live workout the value and add 500, make sure your eating the new amount every day for the week untill you cant see anymore weight gains, then increase again!
Your workout needs to consist of different body parts on different days, you need to make a real timetable, ill give you an example of mine.
Your rep range should focus on 5-7 reps as you want to gain mass! This is the optimal rep range for muscle gains also you want to try and do 4-5 sets of each workout
Monday – Chest + triceps
Tuesday – Back + biceps
Wed – day off
Thurs – shoulders + triceps
Friday – Legs + Biceps
I don’t do abs as i dont need to but if i needed to id probably slot them in on friday along with legs and along with monday’s.
What you need to understand is you need at least 2 days off in my opinion because you know whaT? your muscles ONLY GROW when your asleep!! So dont overtrain because when that happens your not going to grow and be prone to injury.
In relation to supplements take a protein shake after a workout and guess what?? Before you sleep to! Some shakes can give you a bad stomach so if you can deal with it do it!
This is all in a Nutshell for you i hope this works for you and trust me if you do these basic steps you WILL see GAINS, im living proof, i was a twig once upon a time.
Best of luck!
Feel free to ad me on “IM” if you have any questions
Is this a good workout plan to build strength?
My Goal is to build strength, not necessarily muscle mass.
Currently I’m 6ft1/2in (on a goodd day), I’m 154lbs, I max out at 180.
I started 3 months ago maxing about 90, but never really had a scripted workout routine.
So here it is
MWF: Chest Workout – Bench Press
5-7 Reps 75% max X 3 Sets – 135lbs
1 minute Rest Between Sets
—————5 minute Break————–
4-6 Reps 80% max X 5 Sets – 145lbs
2-3 minute Rest Between Sets
—————5 minute Break————–
3-5 Reps 85% max X 3 Sets – 155lbs
2-3 minute Rest Between Sets
—————5 minute Break————–
1-2 Reps 90% max X 2 Sets – 160lbs
3-5 minute Rest Between Sets
—————5 minute Break————–
TTh: Upper Chest Workout – Incline Dumbbell Press
10 Reps; 35lbs X 3 Sets
TTh: Bicep Workout – Curls
10 Reps; 25lbs X 3 sets
1 minute break between sets
5 Reps; 35lbs X 3 sets
—————5 minute Break————–
TTh: Triceps Workout – Dips
3 Sets 20 Reps – Dips
—————3 minute Break————–
TTh: Trapz/Shoulders Workout – Military Press/Shoulder Rolls
10 Reps; 50lbs X 3 sets (Shoulder Rolls)
5 Reps; 35lbs X 3 sets (Military Press)
TTh: Delts – Dumbbell Pulls
5 Reps; 50lbs x 4 Sets
1-2 minute break between sets
———-3 minute Break——-
10 Reps; 40lbs x 3 Sets
1-2minute break between sets
*Bonus Workouts
-Pushups; 3sets to Failure
-Pullups; 3sets to Failure
Done Between other sets.
*Dumbbell pulls would be me setting the dumbbell on the ground, leaning on a workout bench and pulling the dumbbell off the ground then putting it back down (without touching the ground)
Then, for the first exercise of each muscle group, do a warm-up set with very light weight for 12-20 repetitions. For example, if your first chest exercise is the bench press, do a warm-up set of very light weight and then continue with your selected chest routine. When you have completed your chest workout and are ready to train the next muscle group, once again do a warm-up set; then continue training that muscle group, and so on. EXCERPTS from the article :
http://www.firstpath.com/strengthtraining.html