What strength training methods or exercise plans have you tried in your own life with success?
I know many people in the gym who go to the gym without any plan. I believe that having a plan before you even hit the gym so that you know exactly what you are doing will make you more successful in your fat burning and muscle building goals. I want to know if is the norm where people have no plan, or if it is not.
I'm a big supporter of the simple three day split method. It looks like this:
Monday - Legs
Wed - Upper Body Front
Fri - Upper body back
Upper body can be split push / pull as well.
Now to make sure your body does not get used to the training break you workout weeks into short and long term goals. Include periodization as well.Briefly this is where you train at different intensities.
Now most people I would say do have some plan. How ever it is there lazyness to keep track and record it that makes them seem like there is no plan.
I tried running a few times unsuccessfully - my plan was simply to run as far as I could, which wasn't far. I would give up as it felt too much like hard work. Several years ago I read the book "Running Made Easy" by Susie Whalley and Lisa Jackson and followed their programme - it really did make running easy and since following their advice I have moved up from a run/walk programme to a half marathon - so I rate that a success!
You are right Langknow we need to have a plan in as much as everything we do because "If you fail to plan, you are planning to fail." As to your question here. I have been doing exercise routines for quite a while now and the ones which works best for me are Push ups and the weights(barbels). Yes there are a lot of more extreme exercises out there but I am not planning to be a champion body builder. I just want to keep myself on shape with the simplest exercises as possible.
90 Push ups a day has got me a good broadened shoulders, strong abdominal muscles, good shaped pectoral muscles and a good posture. The weights on the other hand are for developing my arm muscles, biceps and triceps specifically.
Since, people are answering these questions. I'll answer my own question too.
I have been following a strength training program now since November 2010, and have amazing results.
The program that I'm following is 5x5 Stronglifts Beginner program from stronglifts.com
It's a training program that focuses on barbell exercises such as squat, military press, bench press, barbell row and deadlifts.
I train Mon, Wed, and Fri, and I also keep a log of my weight progression.
I now can squat 245 lbs for 5 reps of 5 sets
I can bench press 155 lbs for 5 reps of 5 sets
I can barbell row 135 lbs for 5 reps of 5 sets
I can deadlift 225 lbs 5 reps for 1 set
I'm currently stalling on my deadlift and bench press, so I might have to switch up to a more advance strength training program soon.
Push-ups and crunches. Pick a room in your home and every time you walk into that room, do five push-ups and five crunches. After a week, increase it by one or two repetitions. Your strength will increase at a rate that your body can handle.
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