Need New weight training program

Share your training programs, favorite exercises, training secrets and tips with the rest of the group. Discuss contest preparation, off-season diets, carb depleting and loading, posing, and training programs.

Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

Message
Author
User avatar
chesty leroux
Elephant
Posts: 1076
Joined: Wed Dec 31, 1969 7:00 pm
Location: Norfolk, VA

Need New weight training program

#1 Postby chesty leroux » Sun Sep 04, 2005 9:40 pm

After a few months without weight training because of a back injury I am looking to start again with light weights. My back isnt really better, but the doctor says theres nothing to do but deal with it. The only program I am familiar with is the body for life one so I am looking for some suggestions of a weight training regimen. I'm not aiming for bulk, just functional strength and calorie burning. Any help would be great! thanks.
If I can't dance, I don't want any part of your revolution - Emma Goldman

http://www.bikeandbuild.org/donate
donate to bike and build in my name ashley berkman!!!!!

Listen to my music...
http://www.myspace.com/selfdestructionishabitforming

kollision
Elephant
Posts: 1448
Joined: Wed Dec 31, 1969 7:00 pm

#2 Postby kollision » Sun Sep 04, 2005 10:25 pm

Bench Press
Barbell Curl
Tricep Cable Extension
Crunches
Lat Pulldown
Leg Press
Seated Calf Raise
Leg Curl

All exercises should be done at 10 to 12 repetitions, except for abs, which you can do at 20 to 25 repetitions. 1-2 Sets for all.

Seeing that you have some back problems, I'd ask your doctor if you are able to lift weights (because you didn't mention if you gave you the green light or not). Also ask him if theres any exercises that you should avoid doing.'

User avatar
chesty leroux
Elephant
Posts: 1076
Joined: Wed Dec 31, 1969 7:00 pm
Location: Norfolk, VA

#3 Postby chesty leroux » Wed Sep 07, 2005 12:26 pm

Thanks koll. You rock. :D

Ya, i should prolly talk to my doctor before i start anything. He's just such a jerk...haha. I've been doing yoga and want to take up swimming, and i think i might look into doing some pilates as well so I can build muscle without weights.
If I can't dance, I don't want any part of your revolution - Emma Goldman

http://www.bikeandbuild.org/donate
donate to bike and build in my name ashley berkman!!!!!

Listen to my music...
http://www.myspace.com/selfdestructionishabitforming

User avatar
jonathan
Elephant
Posts: 1108
Joined: Thu Jun 23, 2005 3:39 pm
Location: Edinburgh, Scotland

#4 Postby jonathan » Wed Sep 07, 2005 2:59 pm

i would add shoulder press to that list.

overhead pressing is great for day to day uses. maybe also the tricep extention is unnecessary isolation, especially if you are benching/and or shoulder pressing. you get big and toned enough arms from just doing that.

good luck with it ash - can you squat at all?

jonathan
Squat
Press
Eat
Repeat

kollision
Elephant
Posts: 1448
Joined: Wed Dec 31, 1969 7:00 pm

#5 Postby kollision » Thu Sep 08, 2005 2:53 am

jonathan wrote:i would add shoulder press to that list.

overhead pressing is great for day to day uses. maybe also the tricep extention is unnecessary isolation, especially if you are benching/and or shoulder pressing. you get big and toned enough arms from just doing that.

good luck with it ash - can you squat at all?

jonathan


Forgot about the Shoulders, did a quick rundown, thanks.

As for the tricep, it's good enough. If anything, the bench places more stress on the shoulders (depending on how you hold it), so it's not a big deal.

User avatar
chesty leroux
Elephant
Posts: 1076
Joined: Wed Dec 31, 1969 7:00 pm
Location: Norfolk, VA

#6 Postby chesty leroux » Sun Sep 11, 2005 6:28 pm

Hey guys thanks again for the advice. :D I really appreciate it.

Jon, i think i might try out some light squatting. I think it is basically up to my discretion and if something hurts I just wont do it anymore.
If I can't dance, I don't want any part of your revolution - Emma Goldman

http://www.bikeandbuild.org/donate
donate to bike and build in my name ashley berkman!!!!!

Listen to my music...
http://www.myspace.com/selfdestructionishabitforming


Return to “Bodybuilding/Strength Training”

Who is online

Users browsing this forum: No registered users and 6 guests