Page 1 of 2 12 LastLast
Results 1 to 15 of 23
  1. #1
    Speechless
    Points: 358,800, Level: 100
    Level completed: 0%, Points required for next Level: 0
    Overall activity: 13.0%
    Achievements:
    SocialYour first GroupRecommendation Second ClassVeteran50000 Experience Points
    Tre4ISU's Avatar
    Join Date
    Dec 2008
    Location
    Estherville
    Posts
    19,007
    Points
    358,800
    Level
    100
    Thumbs Up
    Received: 382
    Given: 55

    Weight lifting program

    has anyone come across a good weight lifting program? i am looking for something with lighter weight, more reps. I have a few that are more weight, low reps to build strength but now I would like something a little more for muscle endurance and tone. If you have any idea or know of anywhere to go, please let me know.


    I'm on Twitter too: Tre4ISU

    Or so I have read.

  2. #2
    Recruit
    Points: 3,991, Level: 18
    Level completed: 36%, Points required for next Level: 259
    Overall activity: 0%
    Achievements:
    1000 Experience PointsVeteran

    Join Date
    Nov 2010
    Location
    Ames, IA
    Posts
    122
    Points
    3,991
    Level
    18
    Thumbs Up
    Received: 0
    Given: 0

    Re: Weight lifting program

    P90X, it will turn you into a man.



  3. #3
    Publisher
    Points: 792,921, Level: 100
    Level completed: 0%, Points required for next Level: 0
    Overall activity: 40.0%
    Achievements:
    SocialRecommendation First ClassVeteranCreated Album pictures50000 Experience Points
    ChrisMWilliams's Avatar
    Join Date
    Apr 2006
    Location
    Des Moines
    Posts
    16,206
    Points
    792,921
    Level
    100
    Thumbs Up
    Received: 814
    Given: 209

    Re: Weight lifting program

    This is what I use...

    [ame=http://www.youtube.com/watch?v=xbsSeVr5NSI]YouTube - Shake Weight For Men? - OFFICIAL VIDEO AD[/ame]



  4. #4
    Addict
    Points: 74,869, Level: 85
    Level completed: 2%, Points required for next Level: 1,681
    Overall activity: 16.0%
    Achievements:
    Veteran50000 Experience PointsSocial
    dualthreat's Avatar
    Join Date
    Oct 2008
    Location
    Alumni road
    Posts
    6,673
    Points
    74,869
    Level
    85
    Thumbs Up
    Received: 118
    Given: 24

    Re: Weight lifting program

    don't lift a body part more than 1x week
    "tone" is strictly based on your diet. Has nothing to do with how many reps/sets
    8-12 reps will build the most mass

    Do 8-10 sets for large muscles per workout
    2-4 for smaller ones

    Don't forget to eat properly, sleep well. You will make tremendous gains.



  5. #5
    Addict
    Points: 74,869, Level: 85
    Level completed: 2%, Points required for next Level: 1,681
    Overall activity: 16.0%
    Achievements:
    Veteran50000 Experience PointsSocial
    dualthreat's Avatar
    Join Date
    Oct 2008
    Location
    Alumni road
    Posts
    6,673
    Points
    74,869
    Level
    85
    Thumbs Up
    Received: 118
    Given: 24

    Re: Weight lifting program

    [ame=http://www.youtube.com/watch?v=y-z85Pku9uE]YouTube - P1000465.MOV[/ame]

    or this, chris



  6. #6
    Hall-Of-Famer
    Points: 58,042, Level: 74
    Level completed: 67%, Points required for next Level: 508
    Overall activity: 0%
    Achievements:
    SocialVeteran50000 Experience Points
    Clone5's Avatar
    Join Date
    Jun 2008
    Location
    Iowa
    Posts
    3,546
    Points
    58,042
    Level
    74
    Thumbs Up
    Received: 3
    Given: 0

    Re: Weight lifting program

    Quote Originally Posted by dualthreat View Post
    don't lift a body part more than 1x week
    "tone" is strictly based on your diet. Has nothing to do with how many reps/sets
    8-12 reps will build the most mass

    Do 8-10 sets for large muscles per workout
    2-4 for smaller ones

    Don't forget to eat properly, sleep well. You will make tremendous gains.
    You mean reps.



  7. #7
    Addict
    Points: 74,869, Level: 85
    Level completed: 2%, Points required for next Level: 1,681
    Overall activity: 16.0%
    Achievements:
    Veteran50000 Experience PointsSocial
    dualthreat's Avatar
    Join Date
    Oct 2008
    Location
    Alumni road
    Posts
    6,673
    Points
    74,869
    Level
    85
    Thumbs Up
    Received: 118
    Given: 24

    Re: Weight lifting program

    no i mean sets. like 3 sets of 10 reps.



  8. #8
    Hall-Of-Famer
    Points: 58,042, Level: 74
    Level completed: 67%, Points required for next Level: 508
    Overall activity: 0%
    Achievements:
    SocialVeteran50000 Experience Points
    Clone5's Avatar
    Join Date
    Jun 2008
    Location
    Iowa
    Posts
    3,546
    Points
    58,042
    Level
    74
    Thumbs Up
    Received: 3
    Given: 0

    Re: Weight lifting program

    Quote Originally Posted by dualthreat View Post
    no i mean sets. like 3 sets of 10 reps.
    Then your sentence shouldn't have said do 8-10 sets. Don't think the OP wants to do 8 sets of squats with 10 reps each time.
    If you're looking to gain muscle the biggest thing is to make sure you're putting enough into your body to gain size. You won't gain much if you maintain the same weight.



  9. #9
    Legend
    Points: 408,054, Level: 100
    Level completed: 0%, Points required for next Level: 0
    Overall activity: 19.0%
    Achievements:
    SocialVeteran50000 Experience Points
    cyclonedave25's Avatar
    Join Date
    Jul 2007
    Location
    Chicago, IL
    Posts
    14,653
    Points
    408,054
    Level
    100
    Thumbs Up
    Received: 567
    Given: 272

    Re: Weight lifting program

    Quote Originally Posted by Clone5 View Post
    Then your sentence shouldn't have said do 8-10 sets. Don't think the OP wants to do 8 sets of squats with 10 reps each time.
    If you're looking to gain muscle the biggest thing is to make sure you're putting enough into your body to gain size. You won't gain much if you maintain the same weight.
    He said 8-10 sets for "larger muscles". So, I think what he means is something along the lines of 3 sets of flat bench, 3 set of incline bench, and 3 sets of chest flys. 9 sets to work the larger chest muscles.


    When Prepared, Fear No One.

  10. #10
    Addict
    Points: 74,869, Level: 85
    Level completed: 2%, Points required for next Level: 1,681
    Overall activity: 16.0%
    Achievements:
    Veteran50000 Experience PointsSocial
    dualthreat's Avatar
    Join Date
    Oct 2008
    Location
    Alumni road
    Posts
    6,673
    Points
    74,869
    Level
    85
    Thumbs Up
    Received: 118
    Given: 24

    Re: Weight lifting program

    yes this ^^^^^^

    4x5 squat
    3x5 dead lift
    2x8 glute ham raise
    2x8 split squat
    = 10 sets

    then you could do
    2x6 calf raises
    2x6 leg curls
    = 4 sets for "smaller" muscles.. or non multi joint movement



  11. #11
    Legend
    Points: 408,054, Level: 100
    Level completed: 0%, Points required for next Level: 0
    Overall activity: 19.0%
    Achievements:
    SocialVeteran50000 Experience Points
    cyclonedave25's Avatar
    Join Date
    Jul 2007
    Location
    Chicago, IL
    Posts
    14,653
    Points
    408,054
    Level
    100
    Thumbs Up
    Received: 567
    Given: 272

    Re: Weight lifting program

    Back to the OT:
    If you are looking for endurance and tone, keep your reps in the 10+ range (probably 12-15+ reps). Keep the weight heavy enough so that the last few reps are fairly difficult (80-90% effort). If you're looking for muscle tone/definition, control your diet and do more cardio, along with resistance exercises in the 12-15 rep range.


    When Prepared, Fear No One.

  12. #12
    Pro
    Points: 73,450, Level: 84
    Level completed: 18%, Points required for next Level: 1,400
    Overall activity: 1.0%
    Achievements:
    Recommendation Second Class50000 Experience PointsVeteran
    ItsCyence's Avatar
    Join Date
    Apr 2010
    Location
    Brookings, SD
    Posts
    3,351
    Points
    73,450
    Level
    84
    Thumbs Up
    Received: 38
    Given: 73

    Re: Weight lifting program

    I was going to share my football weight program but saw yu asked for more reps lighter weights. It all depends on WHAT you want to make leaner. Something I like to do every other day is take a 45 lb bar (like for bench press) and do as many reps as I can for a while.

    I've heard P90X is really good but have never tried it myself.



  13. #13
    Pro
    Points: 73,450, Level: 84
    Level completed: 18%, Points required for next Level: 1,400
    Overall activity: 1.0%
    Achievements:
    Recommendation Second Class50000 Experience PointsVeteran
    ItsCyence's Avatar
    Join Date
    Apr 2010
    Location
    Brookings, SD
    Posts
    3,351
    Points
    73,450
    Level
    84
    Thumbs Up
    Received: 38
    Given: 73

    Re: Weight lifting program

    Military press is a good lift, google it cause I'm bad at explaining.



  14. #14
    Speechless
    Points: 358,800, Level: 100
    Level completed: 0%, Points required for next Level: 0
    Overall activity: 13.0%
    Achievements:
    SocialYour first GroupRecommendation Second ClassVeteran50000 Experience Points
    Tre4ISU's Avatar
    Join Date
    Dec 2008
    Location
    Estherville
    Posts
    19,007
    Points
    358,800
    Level
    100
    Thumbs Up
    Received: 382
    Given: 55

    Re: Weight lifting program

    Alright, thanks for the info guys. I want to attempt P90XIn about a month or so once I get everything back into shape somewhat. I think that's a good idea isn't it? I haven't lifted for about 2 years so everything has king of lost it's conditioning.


    I'm on Twitter too: Tre4ISU

    Or so I have read.

  15. #15
    Speechless
    Points: 358,800, Level: 100
    Level completed: 0%, Points required for next Level: 0
    Overall activity: 13.0%
    Achievements:
    SocialYour first GroupRecommendation Second ClassVeteran50000 Experience Points
    Tre4ISU's Avatar
    Join Date
    Dec 2008
    Location
    Estherville
    Posts
    19,007
    Points
    358,800
    Level
    100
    Thumbs Up
    Received: 382
    Given: 55

    Re: Weight lifting program

    Quote Originally Posted by ChrisMWilliams View Post
    And that is why your are built the way you are.


    I apologize. That was out of line and rude.


    I'm on Twitter too: Tre4ISU

    Or so I have read.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
  • TV: FOX
  • Iowa State vs. Baylor
  • September 27, 2014
  • 07:20 PM