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Weight lifting program

Tre4ISU

Tre4ISU

Well-Known Member
Dec 30, 2008
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Estherville
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.
 
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.
 
[ame=http://www.youtube.com/watch?v=y-z85Pku9uE]YouTube - P1000465.MOV[/ame]

or this, chris
 
dualthreat said:
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.
Click to expand...
You mean reps.
 
dualthreat said:
no i mean sets. like 3 sets of 10 reps.
Click to expand...
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.
 
Clone5 said:
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.
Click to expand...
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.
 
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
 
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.
 
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.
 
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.
 
Google Jim Wendler's 5/3/1 program. Its a pretty dang good workout for gaining strength and then run hills or something on off days for your "tone" while not eating like crap. Also EliteFTS.com is an amazing site for getting workouts or asking questions to strength coaches and the like.
 
Last edited:
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.
 
maizenblue said:
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.
Click to expand...

Dude, if I had lady parts I wouldn't be on the internet talking to you guys.
 
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