Strength Training

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nuclei

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So I just started to take fitness seriously, and I would like to focus primarily on gaining strength thus muscle mass but not have an Arnie or over bulky look. I would rather be in a toned and lean manner.

Now I was wondering how I could design myself a good program. How many days per week is usually good for strength training or trying to reach a nice looking body. I know that for strength training a reduced rep count with increased weights is usually the way to go, along with increased rest periods. But I would like to know how many days I should workout or is that dependent upon me?

I was trying to find a thread on this, but couldn't come up with anything on a search.
 
Great decision that you are making...

Here's the link
http://training.fitness.com/new-member-intro/where-begin-all-info-links-18741.html

Post what you eat on a typical day since your diet is going to be your biggest factor.
 
Its usually random and different each day. Although my mornings are pretty much begun:

bowl of cereal
eggs (usually 2)
whole grain bread
and either orange juice or a milk shake

I usually eat only once more during the day and that is usually:

meat either chicken or red meat can be fish as well on some days.
Lots of vegetables (this may include spinach once or twice a month)
Salad

I do not usually follow calories although I know I should, but currently I have started eating in moderation. I usually try not to overeat nowadays, which was ery regular for me back then. That has led me to be 20lbs over weight.

Addition:
I forgot to add my info. I am 19 years of age, 20 this September. I am 5'9", close to 5'10'', and I weight around 85lbs, which my doctor has told me is about 20lbs overweight for me. Other wise I am in great physical condition and health.
 
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I hope you meant 185 lbs (you wrote 85)

Two meals a day isn't going to help you lose weight plus you have a lot of sugar and not enough protein.

Start by eating 5-6 small meals a day (each meal consisting of a protein, carb and good fat). I'd eat more protein if I were you and shoot for 1g per body weight.

Is there a reason you were eating so little in a day?
 
increase the weight

Hey there,
I agree with waitwhat on the diet. You should be eating 5-6 times a day with smaller portions. As far as weight training goes, I would mix things up a bit. Work on chest/triceps together one week, then work on chest/shoulders together another week. There are several weight training exercises you can do with dumbells. After you are strength training for a while though, I would try increasing the weight I use and then doing fewer repetitions. The only way to see change is to drop the routine and mix things up after a while.
What do you do for cardio? There are several things to do that do not include running; mountain climbers, jump roping, jumping jacks, stair steppers, etc.

Have a wonderful day!
Brianna
witnessforfitness
 
I disagree with the above. Full body workout 3 days a week. NOT splitting up parts. Mostly compound moves with HIIT on your off days.
 
@Waitwhat?

Yes, sorry about that I meant 185lbs, not sure why I wrote 85; finger must have slipped.

I have always eaten few meals in a day. They were usually quite heavy or big, which is why I gained the weight I have learned. I have learned about eating fewer portions more frequently. Are the articles in that thread you handed me any good to get some info on getting a better diet?

@tenpercent, that is what I have read on numerous places as well. like 3-4 days a week. When you say HIIT, you're referring to cardio intensive work right?

By the way, can you guys tell me how I can fund the optimal number of calories I should be consuming in?
 
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Here's LV's grocery list:
http://training.fitness.com/nutrition/lvs-grocery-list-19098.html

Look over it so you'll know what a protein, carb and good fat consists of.

If I were you I'd:

-Consume around 2,000 calories a day
-Include a protein, carb and good fat in each meal
-Pile on the protein.. 1g per body weight (protein shakes may get you there)
-Full body workouts 3x a week like 10% said
-1 or 2 high intensity workouts a week
-Try to stay away from anything white (sugar, white rice, pasta)

Is this something that you can do?
 
HIIT is high intensity interval training. In its simplest form it is sprints. Maybe 30 seconds all out with 60 seconds of light jogging in between.
 
Waitwhat? said:
Here's LV's grocery list:

Is this something that you can do?
Click to expand...

If those foods on the list are good things to eat then I shouldn't have a problem making sure to limit myself to 2000 calories. I already consume most of those foods.

One more question, and I'm sorry if I am getting annoying. When it comes to full body workouts, how many different types of workouts should I perform on each muscle. Or should I look for workouts that group muscles together?

Thanks again.
 
nuclei said:
If those foods on the list are good things to eat then I shouldn't have a problem making sure to limit myself to 2000 calories. I already consume most of those foods.

One more question, and I'm sorry if I am getting annoying. When it comes to full body workouts, how many different types of workouts should I perform on each muscle. Or should I look for workouts that group muscles together?

Thanks again.
Click to expand...

That's a good question and no you're not being annoying haha.
If you lift a good amount of weight... I'd do compound lifting (using a group of muscles).

For example you could do one of the exercises on each day and maybe add one assisted in the group:

Lower body: Squat, deadlifts, lunges
Chest: Barbell bench press, incline DB press, pushups
Back: Pull ups, Lat pull down, bent over DB row, BB row
Shoulders: Military DB press, lateral raise, military BB press
Assisted exercises: bb or db curls, scull crushers, standing calf raises etc.
 
Thanks for the response, I have to do some research on the shoulder exercises. By the way, is there any good site that can teach me good techniques for some of these exercises. I know that if not done right, it can be dangerous.
 
nuclei said:
Thanks for the response, I have to do some research on the shoulder exercises. By the way, is there any good site that can teach me good techniques for some of these exercises. I know that if not done right, it can be dangerous.
Click to expand...

Yes and good point! I always go to youtube.com and search for the exercise I'm looking for and there's a ton of video's there. Look up military press or lateral raises or upright row or just plain "shoulder exercises". You should find everything you need right there.
 
Thanks a lot for all the help. I will try my best to follow a strict diet, and I will search up youTube videos for the techniques.
 
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