Weight lifting program

[jsmith86]

girls tone, do you have lady parts?

if no, you should be working in the 6-10 rep range, lifting a weight that will challenge you. Lift heavy enough that the last couple reps are a struggle.

Newsflash, some of us do sports that require endurance, or sports where a higher muscle/weight ratio is a good thing. Lifting like a football player isn't going to be the best thing to help me when I'm rowing a 5k, nor is it the best thing for a cyclist or a runner. What is good is lots of reps at medium weight. Also, when you're doing endurance sports, sometimes its best not to push yourself to the breaking point while lifting, as that will make the next day's practice in your sport useless.

 

[Cybyassociation]

yes this ^^^^^^

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

pretty sure thats 11

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

 

[longtimeclone]

Does anyone have some recommendations for gyms in the West Des Moines/Waukee area?