I need help!
Moderators: Boss Man, cassiegose
-
cazsoccerrox
- STARTING OUT
- Posts: 1
- Joined: Sat Jan 29, 2011 10:42 am
I need help!
I started running six days ago, and so far I've run about 15 miles. I need help b/c I don't know what to do for strength training. I have college field hockey tryouts in 6 days, and I need to be prepared for them. I am 21 years old, and weight loss goal is 100 pounds (I weigh about 240 lbs). Help me!
Re: I need help!
Start on basics.
Do a TBT, (Total Body Training), work each muscle group 2x a session for 3 sessions a week on alternate days.
Do no more than 8-10 repetitions per set. 2 sets makes up your work per muscle group.
Start very light on the first week, so smallest dumbbells for small muscles, next ones up for big muscles, machine exercises for big muscles, small custom hand weights and bars, weight free.
Every 2 weeks add a little where possible, so another 5lb weight a machine if it's Nautilus, otherwise add a bit extra disc weight with a spare pin, bars, you add the smallest weight of disc on both sides, dumbbells next one up, but if it's too much stick to what you were using, or switch to custom ones with a bar and disc setup.
After 6 weeks, you'll be ready to progress, beyond some basic stuff, like a few more advanced moves.
For now though, stick to normal moves like Squats, Deadlifts, Bench Press, etc etc, however as Row movements work Biceps and Press movements work Triceps, don't add any direct work if you do those types of movements.
If you don't do any "row", or "press" type stuff, add a couple of sets of direct exercises for Arms, like E-Z Bar curls, pressdowns, Hammer Curls, etc etc, if you do any Row or Press movements, thne forget the direct stuff.
The 3 sessions a week for 6 weeks strategy, should get your body used to the biomechanics of weighlifting, so you don't do too much too soon.
Hopefully that explains things okay
.
Do a TBT, (Total Body Training), work each muscle group 2x a session for 3 sessions a week on alternate days.
Do no more than 8-10 repetitions per set. 2 sets makes up your work per muscle group.
Start very light on the first week, so smallest dumbbells for small muscles, next ones up for big muscles, machine exercises for big muscles, small custom hand weights and bars, weight free.
Every 2 weeks add a little where possible, so another 5lb weight a machine if it's Nautilus, otherwise add a bit extra disc weight with a spare pin, bars, you add the smallest weight of disc on both sides, dumbbells next one up, but if it's too much stick to what you were using, or switch to custom ones with a bar and disc setup.
After 6 weeks, you'll be ready to progress, beyond some basic stuff, like a few more advanced moves.
For now though, stick to normal moves like Squats, Deadlifts, Bench Press, etc etc, however as Row movements work Biceps and Press movements work Triceps, don't add any direct work if you do those types of movements.
If you don't do any "row", or "press" type stuff, add a couple of sets of direct exercises for Arms, like E-Z Bar curls, pressdowns, Hammer Curls, etc etc, if you do any Row or Press movements, thne forget the direct stuff.
The 3 sessions a week for 6 weeks strategy, should get your body used to the biomechanics of weighlifting, so you don't do too much too soon.
Hopefully that explains things okay
.