Strength Training Workouts

Strength Training Workouts

Strength Training Workouts: 3 Reasons Why They are Important...even for the Skinny

Some people think strength training workouts are not important. They just want to concentrate on getting big muscles or getting ripped abs or losing belly fat. Thats all well and dandy but how are you supposed to get all that? And more importantly don't you want to be stronger? Here are a few points to keep in mind.

1. When you train for strength you release more growth hormone and testosterone. You need this stuff to naturally get bigger and this is why steroids are so popular with the freak crowd because its basically a synthetic form of the stuff. Bad thing about that however is it stops your body's own natural testosterone, not very good. Lifting heavier Weights however will naturally increase the amount that courses through your body.

2. The maximum amount of muscle fibers are also being taxed. More muscle fibers mean more muscle tear down, more muscle tear down means more growth, more growth means you get bigger muscles AND stronger muscles.

3. If you can lift heavier amounts you'll begin to build a nice foundation. After you've built that base you'll eventually be able to perform more reps and more sets. That foundation will allow you to makeimpressive increases in size and strength.

Remember, when I say heavy, I don't mean so heavy that you lose your form or injure yourself. You want to lift as much as you can while maintaining proper form.

Keep these points in mind the next time you think about adding strength training workouts to your program.

 

About the Author

Benjamin Jamani has enjoyed working out and Weight Lifting for the past 10 years. He's currently engaging in a free weight/body Weight Training program and
seeing excellent results. For more information, articles, videos, and programs to burn fat and build muscle check out www.youcan-burnfat-buildmuscle.com.

Can someone give me examples of strength training workouts?

like, how many reps, how much weight, etc.

i am a female, 5'2" 118lbs.

i have the cardio part of my Exercise down, but i want some mucle definition--not bulky.

thanks!
i own a pair of 10 lb. dumbbells (20 pounds total)

are these a good weight to use?

i also go to the gym so i can use their weights and machines too.

If you're trying to tone, stay away from the high weights. You want low weights with high reps.

Have a friend help you "max out" - find out how much weight you can safely lift by yourself - on the following Exercises: benchpress, inclined benchpress, bicep curls, tricep extensions, leg press, leg curls, leg extensions.

Once you've got your max weights, start working each exercises at 60% of your max. Do fifteen reps for each exercise, moving from one exercise to the next without taking a break. Once you've completed all of the exercises, cool off with some abdominal crunches (don't forget the obliques!). This is called a "super-set". Take a one minute break after your super-set, then do it again. You want to do a total of three super-sets every other day. When you start out, the weight will feel very light and the exercise will seem too easy. By the end you'll feel it.

Try not to work the same muscle groups two days in a row. It takes about 24 hrs. to complete the lactic acid cycle that builds muscle, so working out every day does no more good than every other day. A lot of people like to break up their routine, doing upper body one day and lower body the next.

If you're not used to weight training, this kind of program will build strength very quickly. Be sure to max out every three to four weeks to make sure that you're still working out with 50%-60% of your maximum weight.

EDIT:
Those dumbells may be useful, but I don't know how strong you are right now. Based on your size, their probably a little too heavy for working the arms. They may be about right for butterfly presses. You could do this instead of the bench and inclined bench exercises. I recommend benchpresses for a beginner, though. The full-sized bar is easier to handle than two dumbells, and it's safer.

High Intensity Resistance Training - Fat Loss Workouts

 

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Filed under: Weight Lifting Programs

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