Help setting up a weightlifting regime

Sgt Slaughter

Would someone here be able to a pm me a programme for strength training or show me a website where i can set one up, i really want to work on my upper body strength particularly arms, shoulders and lats. Not so i can look like tarzan but for strength because i feel that this area is my only real fitness weakness.

I need to get a programme so i can stick to it, i currently just go to the gym hap hazard like doing bench, lat pull down, shoulder press, and bent over row. Any advice would be greatly appreciated

Pugsley

Some great advice can be found here:
http://www.teamtestforum.com/

And this is a great all round resource:
http://www.exrx.net/

Shows you how to write up your own program quickly here too:
http://www.exrx.net/Lists/WorkoutMenu.html

Colm_OReilly

www.startingstrength.com

A link to the routines used by Mark Rippetoe in Starting Strength and similar programs.

Best of luck,
Colm

NoQuarter

rather that have complex programs with set reps and so on that i got so bored with i just done a 3 day cycle,
day 1 - chest & triceps
day 2 - back & biceps
day 3 - absolutely nothing!!

i know its different for everyone but this worked very well for me, i got very good size and strenght gains over only 3 months, i just went the gym, done 5 or so exercise for each muscle, ALWAYS done reps to failure and it worked, maybe u could look into it!?

davyjose

king-stew wrote:

rather that have complex programs with set reps and so on that i got so bored with i just done a 3 day cycle,
day 1 - chest & triceps
day 2 - back & biceps
day 3 - absolutely nothing!!

i know its different for everyone but this worked very well for me, i got very good size and strenght gains over only 3 months, i just went the gym, done 5 or so exercise for each muscle, ALWAYS done reps to failure and it worked, maybe u could look into it!?

Do you mind me asking how you got "size and strength" in your legs, glutes, core without actually working them, ever?

NoQuarter

sorry your right i did abs every workout day, just supersets , never touched my legs because they were big anyway so i didnt have to work them

davyjose

king-stew wrote:

sorry your right i did abs every workout day, just supersets , never touched my legs because they were big anyway so i didnt have to work them

From your other posts you seem to do a lot of running/hiking. Otherwise I would NEVER advise someone to skip leg training. IMO it's the most important part of a lifting programme.

NoQuarter

yeah well USUALLY i did a lot of fast paced running as in trying to get sub 40min 10ks and sprinting/walking with weight but while i start doin weights i pretty much stopped running altogether, it definitely worked for me but sure everyone is different!