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weights program?

  • 28-06-2011 10:32pm
    #1
    Registered Users, Registered Users 2 Posts: 1,421 ✭✭✭


    hi,

    i have starting doing weights for the past month with little effect showing on my body. i am looking for more toning of the body then pure muscle building as i do not want it to effect my sports.

    is there any weights program anyone can suggest????

    thanks


Comments

  • Closed Accounts Posts: 8,704 ✭✭✭squod


    Should probably tell us what you're currently doing.


  • Registered Users, Registered Users 2 Posts: 1,421 ✭✭✭Jmac24128


    Legs
    Exercise Sets Reps
    45 Degree Leg Press 3 12
    Leg Curl 3 12
    Calf Raises 2 15

    Chest/Shoulders
    Exercise Sets Reps
    Flat Barbell Bench Presses 2 10
    Barbell Shoulder Presses 2 10

    Back
    Exercise Sets Reps
    Front Pulldowns 2 12
    Barbell Rows 2 10

    Arms
    Exercise Sets Reps
    Barbell Curls 2 10
    Lying Tricep Extensions 2 10

    Abdominals
    Exercise Sets Reps
    Ab Crunches 2 20


  • Closed Accounts Posts: 8,704 ✭✭✭squod


    Have you tried altering that programme? Heavier weight for less reps with more sets could be the way to go.

    Many programmes focus on building muscle through repeating the exercises more often in the week. If you don't train to failure, you can train more often and so build muscle faster.

    There's programmes like starting strenght or stronglifts 5x5 if they are possible in your gym.

    http://www.boards.ie/vbulletin/showthread.php?t=2056310625


  • Registered Users, Registered Users 2 Posts: 1,792 ✭✭✭Gandalph


    If its sport your sticking to then you should do intense circuits, you will deffo notice the definition after awhile, along wth fitness


  • Registered Users, Registered Users 2 Posts: 66 ✭✭UUJ_Lad


    What sports?

    Power Cleans
    Squats
    Jerks
    Upright Rows
    Bench Pressing

    All effective exercise for sports, especially the first two.


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  • Registered Users, Registered Users 2 Posts: 11,393 ✭✭✭✭Vegeta


    Jmac24128 wrote: »
    hi,

    i have starting doing weights for the past month with little effect showing on my body. i am looking for more toning of the body then pure muscle building as i do not want it to effect my sports.

    is there any weights program anyone can suggest????

    thanks

    If you are looking to tone (i.e. show the muscle you have) then you need to lose bodyfat. While weights will help (calories burned, holding onto muscle yada yada) it will be secondary to diet.

    You could be sorted nutritionally and on a deficit for all I know but just throwing it out there.


  • Registered Users, Registered Users 2 Posts: 1,421 ✭✭✭Jmac24128


    UUJ_Lad wrote: »
    What sports?

    Power Cleans
    Squats
    Jerks
    Upright Rows
    Bench Pressing

    All effective exercise for sports, especially the first two.

    the sport is hurling, i wanna keep my pace and build some power!


  • Registered Users, Registered Users 2 Posts: 66 ✭✭UUJ_Lad


    Try and incorporate some olympic lifts into your routine - They will do just what your after - Squats and Deadlifts will only enhance your speed.


  • Closed Accounts Posts: 1 Langer50


    Recently, I have loosed my 5 kg weight withing 1 month by joining boot camp. It was really result oriented program. There were good more programs available if you want to join then check above link:
    Here ,you will find more "Weight loss Programs", "Fitness Programs". you can join boot camp and loose your weight within short time.
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