Strength Training

[Azygous]

So I'm a pretty lanky, tall guy. I don't have much muscle tone or mass. I run about 35-40 miles a week. My goal is to be strong, but not ridiculously buff or all veiny. I'd just like to be solid and have a practical level of strength.

Any input on what kind of strength training i should do? i have access to a very good gym at the university. how many reps per set? what about none weight training exercises?

thank you,
adam

[Volleyballchick]

For the weight room well you can do 3 sets of 12 or like 4 or 5 sets of 8. I would use free weights instead of the machine because it helps with stability too and makes your muscles stronger because you have to balance the weight where the machines do all that for you.

Well I am taking a weight training class at my college in fall which is a couple months so if you still need advice i will have more knowledge then :)

hope it helps
:sheep:

[Sunny]

I've had great success with strength training as outlined in Body-for-Life. I'd recommend downloading the Exercise Guide (Daily Fitness Assessment) - it really helps you keep track of your progress.



*Weight train intensely, three times per week on alternating days with aerobic exercise three times per week. Make sure to hit your "high points" during your workout.
*Alternate training the major muscles of the upper and lower body.
*Perform two exercises for each major muscle group of the upper body.
*Select one exercise and conduct five sets with it, starting with a set of 12 reps, then increasing the weight and doing 10 reps, adding more weight and doing 8 reps, adding more weight for 6 reps. Then reduce the weight and do 12 reps. Immediately perform another set of 12 reps for that muscle group using the second selected exercise.
*For each muscle group, rest for one minute between the first four sets. Then complete the final two sets with no rest in between, wait two minutes before moving on to your next muscle group, complete this pattern five times for the upper body training experience and four times for the lower body training experience.
*Always plan your training before hand.
*Record all your weightlifting exercised in a journal indicating the exercise selected and weight lifted.

http://www.bodyforlife.com/exercise/weighttraining.asp

[CarlaVeg]

I've had great success with strength training as outlined in Body-for-Life. I'd recommend downloading the Exercise Guide (Daily Fitness Assessment) - it really helps you keep track of your progress.

[/SIZE][/FONT]

http://www.bodyforlife.com/exercise/weighttraining.asp

YEAP!!! Body for life all the way!!!!! That's exactly what I was going to recommend!!!!!!

[DJ Nitro]

Wow, I've been checking out the body for life site. It looks amazing. 6 days a week, though. I know it would be great for me, but it would be tough. Working 10 hours a day, driving 2--I can barely get in 5 days or workout. :wall: :wall:

[Sunny]

I don't think you necessarily have to work out six days a week to get results. If you can only exercise 4 days a week, then just alternate your cardio/aerobic and strength training days.

For me it's more about properly and effeciently exercising to make the most out of your workout than actually how many days you commit to it. So don't get discouraged. Just do what you can.

[Azygous]

hmm, yeah, i definately need to fit the gym into my regular schedule even if it is boring. went this week and it felt great. i'm gonna try to stick to a schedule of 2 days of running and 1 day at the gym, then repeat, until i have a chance to get new running shoes. been wearing the same pair for 2 years now...it sucks but i'm poor.