I want a weight training program?
916130
First of all you do not need heavy weights.  Most often it is better to tone rather than going heavy.\n\nSecondly, all of the areas that you mention are the areas that you can see.  This is one mistake that I see often.  You forget about the muscle groups that you cannot see.  Some examples are the muscles in between your shoulder blades (very important for posture and good body mechanics), hamstrings, calf muscles, etc.\n\nI would recommend seeing a Physical Therapist who specializes in orthopedics and sports medicine and he/she could make you a killer work-out program that not only will make you stronger and more tone but will also make sure that you are doing it correctly with good body mechanics so that you avoid injury.
126382
What are you goals?  Your training program would need to be designed to reflect your goals: lose weight, build muscle, gain strength.
613464
Absolutely get a Personal Trainer.He/she will help you develop a work out regimen that best suits your needs/goals :)
1157911
Go to a gym and get a person trainer.
838360
There's a great program, its called Air ALERT III, but it is not, I repeat, NOT, easy. If you like, I have the whole program on my computer, so I could e-mail it to you (only if you want it). It has exercises such as Calf Raises, Squat Hops, Burnouts... etc. I think it guarantees about 4 in. minimum... I heard someone gained about 12 inches at my school.
903507
Look into Atheletic Training and Phsyical therapy
403238
Eat a balanced diet and go to your local gym and they will design a program for you specifically designed to meet the needs you require. The will teach you how to do the exercises correctly monitor your progress. You can do amazing things with a set of weights and some great advice. Don't be shy.
296461
Hi! We have a commomn ground and goal to gain weight. Well, I have been using the 3, 2, 1 program and gained 7lbs. If you like more info send me an email and we can talk.\nGood-Luck
715315
Here are some pics. If you want to weight train then I would workout everyother day...Maybe 4 days a week.
829748
Eat alot of protien shakes, and do weight training.
276410
There are different forms of strength.  As you start weight training, you'll gradually learn what type of strength training program will give you the best results for your individual strength goals.\n\nHere's a great article on the different forms of strength and a way to calculate how you should be training.\n\nhttp://www.bodybuilding.com/fun/kelly2.htm
849420
you can get a complete workout with a $40 set of dumbbells and a $10 stability ball.  if you're really strong, you might move up to a 300lb weight set and a bench.  hell, you can get a decent workout with nothing but a yoga mat and some knowledge.\n\nwhat's the point?  you can get a great workout with any system.  the one that works best is the one that you will use REGULARLY.\n\nthe major drawbacks of packaged systems like the solo/bowflex are that they're ridiculously expensive, you can't add weight if you max out on an exercise, and machines in general limit your range of motion- which means that your form is always correct, but you never have a chance to engage stabilizing muscles.\n\nif you have the money and space for one of these systems, consider buying a weight set, power rack, and bench- and spending the balance hiring a personal trainer to walk you through proper form & set up a program.\n\nanother comprimise would be plate-loaded machines aimed at weightlifters, like those from powertec, yukon, and many others.\n\nyour best option would really be to find somewhere local to try them out for yourself & figure out your own preference.\n\nsummary:  no bad option, but the tv-ad systems are more expensive and feature-limited than pretty much any other choice.  if you dig 'em, though, go right ahead- the best fitness solution is the one you hit several times every week.
148706
You could use creatine and HMB. Three day a week full body programs are good if you increase the weight on your lifts by 10% every 1-2 weeks.
740004
better diet, cardio exercise, and weight training
860486
Speed weight training is an old and effective technique for staying in shape and gaining speed. \n\nThe concept is: when weight training one should used a medium to high-medium size weight, and instead of slowly moving up and down, lift in short quick spurts until body is winded. It is important to learn when your body is physically tired versus when you are just out of breath.\n\nTo compliment the weight training, a strong running schedule is VERY important. Mixing sprints and long runs will keep your legs in an athletic mode through the off-season.\n\nNote: When attempting speed weight training you should have a someone experienced there to make sure you are doing it right. The pros use the method, but they do have professional watching over them. If you have a gym membership of some kind a trainer should be able to tell you whether or not you are doing it right.
784341
Below are some exercises that may be helpful.  You might consider the whole gamut of weight training exercises so that you can gain strength and definition all over.
302389
join a good gym that has good weight room and personal trainers who will work with you on  a solid program.