Please help with strength training plan

a05jwal · Post by **a05jwal** » Mon Mar 12, 2007 9:29 am

I am wanting to lose weight/fat (about 30 pounds) and tone up, so I am following the 6 meals w/ protein at every meal, etc and doing cardio about 4-5x a week. The only days I can do weights are Tuesdays, Thursdays and Saturdays. Can some one help with what weights I should do as well as reps, each time I do this. Thanks. I have come up with some of own plans, but want a change, please give me ideas for all over tonining and the most efficient exercises.
thanks.

swanso5 · Post by **swanso5** » Mon Mar 12, 2007 2:56 pm

target thighs, hams, back and chest...do squats, deadlifts, seated cable row, push ups or bench presses

day 1 - 4 x 5, 90secs rest

day 2 - 3 x 9, 1min rest

day 3 - 3 x 12, 1 min rest

all with different wts

a05jwal · Post by **a05jwal** » Mon Mar 12, 2007 3:01 pm

Great thanks. I have a question, what does that mean
4 x 5?, and 3x9, 3 x12?

swanso5 · Post by **swanso5** » Mon Mar 12, 2007 3:27 pm

4 sets of 5 repetitions and so forth

a05jwal · Post by **a05jwal** » Tue Mar 13, 2007 12:08 pm

Just curious why is this more beneficial than just 2 sets of 12 each time I do weights. Wondering what the difference is.

swanso5 · Post by **swanso5** » Wed Mar 14, 2007 2:13 am

muscle can be trained basically 3 ways

1 - for strength using 1 - 5 reps
2 - for hypertophy for 5 - 10 reps, and
3 - for endurance with 10+ reps per set

if using the same reps each time, you're only training the muscles with 33% of it's full potential

you don't drive a car in 1st all the time do you???