Strength training advice please?

I have dumbells at home and do a combination of arm workouts.. but i feel like im not doing enough. I do two sets of every thing...12-15 reps for bics trics shoulders....

what do you do on your strength training days? (no gym)

Re: Strength training advice please?

Are you also doing pushups?

Are you getting your deltoids?

Do you do core work as well as upper body?

Re: Strength training advice please?

I agree with PP. Also what is your DB wt? Is it enough.

Your strength training should consist of all the muscles, so you don't get an imbalance...injury prone!

Chest, back, abs, bis, tris, traps/deltoids
Legs

Squats/lunges & pushups are so great if you are limited with equipment & also time.

You can change the width/position of hands feet
Dips are great too, for triceps.

Re: Strength training advice please?

The amount of weight for me depends on the muscle and how strong it is. I use 5, 10 and 12 pound free weights now. As I get stronger I work up to the heavier ones.

I don't know if I'm using the right terminology for all this so if you don't know what these are, ask. This is my current strength routine (30-40 minutes). It looks like a lot but I think if I'm not sore the next day, I didn't do enough.

Stretches
50 x Jumping Jacks
50 x High Knees
10 x Push ups
10 x Mountain Climbers
20 x left donkey kicks
20 x right donkey kicks
10 x shoulder flys – 5 pounds
20 x tricep presses
30 x bicycle abs
20 x kettlebell swings
20 x hammer curls
20 x left leg raises
20 x right heel pulse
20 x right leg raises
20 x left heel pulse
10 x shoulder flys – 10 pounds
40 x center crunches
20 x kettlebell swings
10 x push ups
20 x sideways scissors
20 x splayed hammer curls
20 x tricep presses
20 x hip thrusters
30 x oblique side dips
40 x calf raises
20 x mountain climbers
20 x kettlebell swings
20 x sideways scissors
20 x tricep presses
30 x oblique side dips
40 x calf raises

Re: Strength training advice please?

I always heard with strength training you shouldn't work all body parts in one day.

I do one day of back/bi/shoulders, one day of chest and triceps, one day legs, and then cardio. Abs get mixed in a few days a week depending on my schedule.

You need to give your muscles a few days to build back up before working them again.

Re: Strength training advice please?

Yes, absolutely, like any exercise your muscles need rest between sessions. It aids in recovery/repair, prevents injury, & promotes improvements

Ideally it would be great to isolate each individual muscle, however that would then require strength training almost everyday. That's why I typically do a body blast of everything 2-3x a week.

I've never heard that it's bad to do a total body in one day, but if someone has read otherwise, please post an article.

Strength training advice please?

Not bad at all to do total body in one day. especially if you're not going heavy on any one exercise.

You can do full body toning 2-3 times per week without injury.

I suggest you look into body weight exercises such as pull ups, push ups, squats, tricep dips and lunges and add those to your workouts as well.

Also, don't forget to get your back by doing rows. and my favorite exercise to hate: burpees.

Re: Strength training advice please?

Note to add with the previous advice of doing total body 2 to 3 times a week... that list I posted is not something I am physically able to do 3 times a week right now. It's actually a lot for me. I'm only doing that once a week and jogging once a week right now. If I did want to do it more often, I would decrease the number of reps for sure and work my way up.

Re: Strength training advice please?

THANKS SOOO MUCH FOR ALL THE GREAT ADIVCE!!!

I also started INSANITY!!