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misc.fitness.weights -> 12 Week strength training
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Author: synDate: 17:54 31-07-06
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Hi, I'm about to set myself a training program to cover over 12 weeks.
One aspect of that is running. I'll be running three times a week,over
various distances.
However, my question is with the strenth aspect of my program. Since
during my running I'll be doing a lot of hills and really working and
toning my legs (they're already pretty strong already from a previous
program) I want to develop my upper body to balance it off (and look
good!) Tone, some increased strength - a generally harder body.
I'm not looking for major muscle development just yet, since I don't
have access to a gym or free weights, but just a little strengthening
and toning around my abs, chest, back and arms. I'd like a little
advice.
Here are the exercises that i can currently do without weights, and my
average rep number:
1) Crunches (50 per set)
Oblique crunches (45 per set)
2) Pullups (30 Max)
3) Pressups: Flye: (Arms spaced wide out) 30
Pressups: Normal: (Arms under shoulders) 20
Pressups: Diamond: Arms directly under chest: 12
I understand the general rule of thumb in weightlifting is do 12 reps
then add weights. However, since I won't have access to free weights
for another 6 weeks at least how can I best arrange this workout.
My initial plan was to do the Crunches in the morning, and the
pressups\pullups at night, 5 days a week. However - I think that may
lead to injury, since I plan to push the amount I can do each time. I
may over do it. If you can suggest a safe method then please do so.
Alternatively I can do it the standard way and do the full workout 3
days a week. Which is best? I'm guessing the standard way is!
Now, the key question is this. How do increase my workload and develop
a little extra strength without the use of weights? For example, each
week should I increase the number of pullups I do at once, or should I
keep them at 30 and simply take a rest and start another set?
Could I make the pressups harder by putting my feet on a chair?
Crunches: Should I make my goal to increase the number of sets I do in
a session? I currently do 1 set of everything. Should I make my full
workout 2 sets of everything, and as weeks go by try to increase that
to 3\4 etc?
Should I do any strength training on the days I do my running, or
should I stick to alternative days for cardio\muscle training.
Also, I need a good strengthening exercise for my back,and particularly
my lower back - Can you recommend one?
Thanks for any input
synn
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Author: Curt JamesDate: 18:53 31-07-06
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syn wrote:
> Now, the key question is this. How do increase my workload and develop
> a little extra strength without the use of weights? For example, each
> week should I increase the number of pullups I do at once, or should I
> keep them at 30 and simply take a rest and start another set?
You don't have a dumbbell you can stick in a backpack or hold with your
feet?
> Could I make the pressups harder by putting my feet on a chair?
That's exactly my thought. Or have your girlfriend lay on your back or
a friend apply pressure to your back as you do your pressups.
> Crunches: Should I make my goal to increase the number of sets I do in
> a session? I currently do 1 set of everything. Should I make my full
> workout 2 sets of everything, and as weeks go by try to increase that
> to 3\4 etc?
I'd increase the sets. And, again, no dumbbells or weight plates around
to lay across your chest as you do your crunches?
> Should I do any strength training on the days I do my running, or
> should I stick to alternative days for cardio\muscle training.
Same day or alternate dependent on your energy, imo.
> Also, I need a good strengthening exercise for my back,and particularly
> my lower back - Can you recommend one?
Stiff leg deadlifts, but you said no weights available? Or do you have
a set around somewhere? Wishing you good workouts, regardless.
And Google offers this:
http://www.nismat.org/orthocor/programs/lowback.html
Looked interesting.
> Thanks for any input
>
> synn
--
Curt
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