What type of routine when you are begining strength training?
479527
work one muscle group one time a week strength training begining out you can stick with 10-12 reps 3-4 sets with 3-4 different exersice methods or routines for each muscle group.  Never work triceps, shoulders, or chest in the same day or day after.  You use these muscle groups a lot together so you'll fatique really fast without getting a good workout for the muscle group.  I have an entire routine for every muscle group saved to my pc here if u like i can send that to you as an attachment email me massure4hire@yahoo.com but to organize it i highly suggest starting a fitness journal you can download it for free here http://www.trulyhuge.com/journal.htm and print it up put some holes in it and put in a 3ring binder.  record all your routine sets, reps, ect.
560462
If you're trying to build strength, try a heavy bag.  You can't believe what a workout that is!  Seriously, wail away at it for as long as you like, but I think you'd be surprised at how tired you get after just a few minutes.  It's great cardio, and the stress you put on your bones and tendons will build strength.  And if you can imagine you're a boxer training for a fight, keep those legs moving and do the 'bob-and-weave' thing, ducking and rolling, keeping your fists in front of your face.  That way you won't be focusing strictly on your upper body, but overall fitness, especially your 'core'.  See how long you can go, then go longer...\n\nFor strictly cardio, you can't go wrong with an eliptical trainer.
402734
If your goal is to bench a heavier amount, then you have to lift heavier amounts.  You can't lift heavy if you're doing high reps.  Firstly, you should be at least an intermediate weight trainer (2+ years experience) before even considering what I'm about to advise.  \n\nThere are three primary energy systems in the body, phospho-creatine, glycogen-lactic acid and aerobic.  If you want to lift heavy, you must focus on the phospho-creatine system, meaning your lifts should be no more than 8-10s (or less than 6 reps).  If you extend beyond this limit, you begin to kick in the glycogen-lactic acid system which is more related to strength gains than power.  6 reps or less will allow you to stimulate the appropriate energy system so that you may adapt to lifting heavier with more power as your training regimen progresses.  Creatine supplementation is also advisable and works very well with this type of training.\n\nPlease seek the advice of a professional trainer if you are not an experienced lifter.  Training 6 reps or less takes considerable knowledge on the basics before you can excel at this level.  Always use a spotter and you should be maxing out on the 5th or 6th rep and no more.  Also, stay away from any aerobic or cardiovascular activies as they will hamper your progression.  If you don't need to run then walk, if you don't need to walk then stand, if you don't need to stand then sit, if you don't need to sit then lie down, and if you don't need to stay awake then sleep.  The goal is to maximize growth and power, and you need plenty of rest and plenty of calories to achieve this.
70760
exercise with heavy (but not too heavy) weights with low reps, and a protein rich diet. Always see a professional first before starting any exercise program.
194190
Start off with weightlifting every other day as it gives time for something in the muscles to breakdown and the next (alternate day) u work out it'll help u to put on more muscle mass.\n\nAlso, when the weights that you are using get too easy for you start off with something heavier...5 kg is quite a lot for a starter...maks sure u don't injure urself...dunno how old u are so a lil hard to really tell...\n\ng'luck!
848175
I go to the gym 3-4 times a week.  I usually do the eliptical 1st for about 30 min, then I lift weights.  I'll do Chest one day, arms one day, and shoulders and back one day.
316049
Since you are doing core training, I assume you need it stronger so you can do a standard free weight program. Until you have it built up just use machines, that is better then nothing. Then you can switch when your core is good. Do some cardio on the other days until your heart and lungs are in good shape. Then you will be able to do high intensity interval training. Exercise every day if you can. 2.5 to 3 hours of weights over 3 days is good. Then do 15 to 20 minutes a day 3 times of intervals and 1 20 minute session of regular cardio. Over a couple years I have cut more then 80 pounds of fat. Put on 70+ pounds of lean mass too. I know some of it is bone density, but it is mostly muscle. I think 4 hours a week should do it.
652113
Get your weights and do butterflys. You lay on a bench on your back and hold the weights out to either side and lift them so that your arms are forward of your chest and then go back again. Do them until you chest burns. I suggest about 30 or 40 reps at first, if you are pretty strong already. Guage yourself so you don't pull anything. You should start with about 5 lbs for the first week. Do daily. Good luck.
951911
I'm a power lifter that represents South Carolina, here is a beginner workout guide to becomming a power house. It take time for your muscles to build.Its not an over night thing, but I will guarantee that you will see the differences ask each week passes. It takes "DEDICATION"\n\n\n\n\nLegs\n\nsquat (3x8)\nstraight leg dead-lift (3x10)\n\nstanding calf raise (3x10)\n\n\nChest\n\nBench press (3x8)\n\nFlyes (3x8)\n\n\n\n\nBack\n\npull down (3x10)\n\nBent over rows (3x10)\n\nDead lifts (3x10)\n\n\n\nShoulder\n\nmilitary press (3x8)\n\nupright rows (3x10)\n\n\n\nBiceps\n\nstanding barbell curl (3x10)\n\n\n\n\nTriceps\n\nlying triceps ext. (3x10)\nstomach\n\ncrunches (3x50
342715
lift weights..start with low weight and high repitions and also do some cardio...Consume one protein shake a day usually after your workout..start with 5 days a week of training...eat healthy and you will see results
922269
this is my routine and iswear by it... i am able to put on 5 pounds every 1-2 weeks to my bench. do this every other day or 3-4 times a week\n\nbench 3x10\nincline 3x10\ndecline 3x10\nbutterflys 3x20\nplate raises 3x10\nupright row 3x20\nskull crushers 3x10\npreacher curls 3x10
1024444
Def more reps at first, then work in higher weight with lower reps, build up legs first, then start to use for power!! Dont always do high weight, once a week is perfect!! Just stay with the reps!! Good luck
840089
compound ones.....use more than one joint\nClean and Press...Snatch...Squats....Deadlift..Chin/Pull Up...Bent over Row...Military Press...Bench Press...In that order
291493
If you want to workout everyday, you should vary your routine. Upper body one day, lower body the next. You could also alternate with strength training one day and aerobic exercise the next.
357720
Low carb and lifting weights is the best. If you are already doing that change your protocol. Say you lift real heavy with low volume. Go lighter and do more sets for a while. That worked for me.\nHigh intensity interval training is a great fat burner. Do a search on it.
902179
Simple to the point answer workout full body routines 3 times a week. While eating 5-6 meals a day with carbs and fat and at least 1-1.5 grams of protien per pound of bodyweight, or just eat as much as you possibly can whenever you can but make sure its good food not greased up trash.\n\nThat would be the first to things you can start now. Supplementation isn't needed just yet since your diet and workout aren't setup yet, but if you absolutley had to get something get some whey protien and a multi vitamin. \n\nFull body routines consist of major compound movements that will put strength and muslce on you. Bench, deadlifts, squats, military press, chinups/pullups. Don't focus on doing any curls or isolation movements early on since you dont have the muscle to properly utilize those movements.\n\nhttp://www.t-nation.com  http://www.bodybuilding.com
40154
If you want to gain strength then you should so push-ups until the point of failure, gradually increasing the number as you gain strength.  It will be a different number for you than someone else depending on how strong you are and how much you weigh.