Design a strength training program

Answer 1

Day 1

Squats 3x5

Bench 3x5

Rows 3x5

Day 2

Squats 3x5

Deadlifts 3x3

Overhead Press 3x5

Chin Ups 3xFailure (Use Lat Pulldowns if you can't do chins)

Alternate the two workouts with at least a day's rest in between, adding weight upon each successful completion of the reps on each given exercise. You can choose to do cardio on your off days if you wish. Start with weight that you can comfortably hit and have room to go up.

Answer 2

Some strength training programs are high risk for injury and less effective when it comes to actually building muscle. Here are a few tips to consider when setting up a strength training program.

Make sure that your strength training program has an exercise for every major muscle group in the human body. If you only train a few select muscle groups, your body will become imbalanced. This can increase the likelihood of injury. The next step is to decide what order to perform your exercises. They should be performed in the same order every time that you exercise so that you don’t miss any muscle groups when you strength train. It is usually recommended that you start with the largest muscle groups, which are located in the legs. From there you can move on to work out the arms and torso. In this way you will not fatigue your body more than you need to in order to get the full effect.

The next step is to decide how many sets you will do. A set is a number of repetitive motions to strengthen your muscles. One set means going until your muscles can’t handle it any more. Multiple sets means choosing how many repetitions will be made, taking a break, and then moving on to the next set. Multiple sets can burn more calories.

You should determine what your maximum resistance is. Once you find out, you should avoid exercising at more than eighty five percent of this value to avoid hurting yourself. Training below sixty five percent will not provide you with as much strength training. In most cases, it is recommended to do about ten repetitions at about seventy five percent of your maximum resistance.

Over time, your maximum resistance will increase. Don’t rush this, but don’t fall behind either. It is called strength training for a reason. The repetitions will get easier with time, and you must increase the resistance to compensate. It is a good idea to increase the number of repetitions first, than increase the resistance and lower your repetitions once again.

Finally, it is important to allow your muscles to rest in between sessions. Small amounts of damage are done to your muscles every time that you work out. This damage needs to heal in order for your muscles to become stronger.