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7 Replies Last post: Oct 1, 2007 10:51 AM by hally  
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JPGarland
777 posts since
Dec 7, 2007
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Sep 30, 2007 2:41 PM

Weight Lifting

I'm beginning a base phase and figure I should take the opportunity to get a structured weight-lifting program going. Suggestions?
Click to view tomwhite's profile We're Not Worthy
tomwhite
1,997 posts since
Dec 14, 2007
1. Dec 26, 2007 10:14 PM in response to: JPGarland
Re: Weight Lifting
.......even though I hate weights,

I've managed to stick with a Short Version,
for about 6-months
(a New Record for me,,,,,,cause I hate Weights)


3-sets of

Dumbell Curbs
Squat
Inclined Bench Press
and Crunches with weight......

..........there's better programs, but the ones you'll do beat the Better Ones ya don't get around to.....

..........good luck with it......

http://This message has been edited by tomwhite (edited Sep-30-2007).
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Dark Horse
1,684 posts since
Oct 9, 2005
2. Sep 30, 2007 2:55 PM in response to: JPGarland
Re: Weight Lifting
Joe,

For lower body:

Squats
Leg Presses
Leg Curls
Leg Extensions

For upper body:

Lat Pulldowns are good for core strength and for your "stabilizers," whatever those are. Also Pushups are good for your core.

Arm Curls are good for building your biceps and therefore impressing chicks, but probably won't help your running. Wrist Curls will build your forearms, which won't help your running either. I am all about impressing chicks so I do both of these exercises. Well, actually I do them because I'm in the Army and I need some upper body strength.

Dark Horse

------------------
I'm a dark horse, running on a dark race course
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Click to view hally's profile Community Moderator
hally
1,211 posts since
Aug 14, 2007
3. Sep 30, 2007 3:24 PM in response to: JPGarland
Re: Weight Lifting
Joe,
Where are you planning to do this and with what equipment?
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Holly S.
1,828 posts since
Nov 26, 2007
4. Sep 30, 2007 3:44 PM in response to: JPGarland
Re: Weight Lifting
I got a lot of good ideas from "Body for Life." There are many exercises listed with photos and explanations.

------------------
Holly[/URL" target="_blank">
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JPGarland
777 posts since
Dec 7, 2007
5. Sep 30, 2007 4:03 PM in response to: JPGarland
Re: Weight Lifting
quote:<HR>Originally posted by hally:
Joe,
Where are you planning to do this and with what equipment? <HR>


I have free weights which I will use at home, but I intend to set up some stuff for teammates, many of whom have access to health clubs.
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Click to view hally's profile Community Moderator
hally
1,211 posts since
Aug 14, 2007
7. Oct 1, 2007 10:51 AM in response to: JPGarland
Re: Weight Lifting
quote:<HR>Originally posted by jpgarland:
I have free weights which I will use at home, but I intend to set up some stuff for teammates, many of whom have access to health clubs.<HR>


For yourself, you might consider adding an adjustable bench. Also a stability ball or a bosu ball can give you a wide range of exercises.
You'd be surprised how hard squats become when you do them standing on a bosu ball or with a stability ball against the wall that you lean up against.

Adjustable bench, now you can do bench presses, chest flies, leg raises for your abs, tricep dips, sitting shoulder presses, decline and incline bench presses and overhead lat pull backs.

Check out this site, gives you lots of ideas of using alternative equipment and it's free.
http://www.ronjones.org/Coach&Train/BodyXerciseLibrary/index.html[/URL" target="_blank">

Your buddies who belong to clubs should already have access to this stuff and more. Have them see if they can get one free setup session through the club for a routine.

Check out Craigslist for people selling exercise stuff they bought and now use as a clothes hanger.
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