i have been working out for years now on and off and i feal the biggest problem that i encounter is strength gains, can anyone give me a helpful routine that will be good for an increase in strength? Pick a strength training full body routine like Waterbury, Rippetoe, Bill Starr's 5x5 or Stronglift...

Great post Swaans. A bit long to read in one go, but worth it at the end. So many of these things hit home so well.

Well put together. You're a writer too.

- Guru

Hi, I am 41 year old and had been working out for about 5 months. I have been reading everywhere that the weights should be 70-75% of your 1RM. But is it true even for us who are above 40? Or should we be a little safer & go with lower weights? I am asking this because I have developed peritendi...

Thanks Swanso.

Thanks Christo,

I think I almost did that from gut feeling. I squatted 60 kg 3x10 on first, 3x12 on second & 3x15 on third workout (each workout once a week). Then shifted to 70 kg. I should have done a 65 kg in between. I will do this henceforth.

Hey, I think you guys (vamp & christo) make a lot of sense. But in gym, we have weights in the increments of 2.5 kg. Right now I am squatting 50 kg on the bar, i.e. 70 kg. But the minimum weight that I can add is 5 kg (2.5 kg on each side). The problem is much bigger in rows & presses. What ...

Yes vamp, please do that. I tried to google it & the closest I could find was another one of your response.

Thanks for the suggestions.

vamp wrote:diana, I' find the info when I get a minute and send it to you or post it here. Gotta dig a bit.

Cheers

Okay, here's the full routine - Day 1, 3 & 5 35 min. cardio crunches - 3 x 20 rev. crunches - 3 x 20 deadlift - 20 kg on a 15 kg bar - 3 x 10 Day 2 Lat pulldown - 3 x 15 one arm bent over d/b row - 3 x 12 m/c. row - 3 x 12 m/c shoulder press - 2 x 15 d/b front raise - 3 x 15 lateral raise - 2 x ...

That was chest & biceps day. The routing goes like this - Chest Press - 3 x 12 Decline dumbbell press - 3 x 12 Incline dumbbell press - 3 x 12 Pectoral flies - 3 x 12 Bicep curls (m/c) - 3 x 12 Dumbbell curls - 2 x 15 D/B hammer curls - 3 x 12 wrist curls - 2 x 15 I finished chest routine & ...

Hi, I am working out for 3 months now & don't seem to gain much strength in arms. There is a good increase in the strength of legs, chest & back. In fact, this monday I had chest & biceps routine. After completing chest, I turned to biceps only to find that I could not lift even 2.5 kg w...