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nadra24
Newbie
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Joined: 10 Oct 2002
Posts: 6
Location: San Francisco Bay Area
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 Posted: 10/18/02 - 00:38 Post subject: Feedback on my weight training routine, please!
I've been lifting for about a month now, and I like the difference I am seeing. But since I sort of made up my routine on my own (with the help of a few books), I was curious to see what other runners had to say about it. I go to the gym twice a week and do a full body routine. My overall goals are to supplement running with lifting, and to increase lean body mass because it is more metabolically active (and more attractive than fat, hehe). So here is what I usually do:
Leg Press 2x15
Hamstring Curls, 2x12-15
Leg Abduction, 2x15
Calf Raises, 2x15
Assisted Chin-ups, 2x15
Assisted Dips, 2x15
Upright Cable Rows, 2x12-15
Military Press, 2x15
I also do back extensions and crunches when I am done with this. I know that I don't have any triceps or biceps exercises , but they seem to be worked just fine with the other upper-body exercises. I like the chinups and dips because they seem so efficient. They work my whole upper body, I don't have to change machines to do them, and there is never a wait for the gravitron like there is for the lat pulldowns. Oh yeah, I'm doing higher reps with lighter weights for now, because I'm concentrating more on form for now. My form tends to fall apart when I bump up the weight on a lot of these exercises. Eventually I will move towards more weight and less reps.
Any feedback is much appreciated. TIA
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flarunner
Member
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Joined: 30 May 2002
Posts: 2230
Location: FLA
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Posted: 10/22/02 - 21:48 Post subject:
It sounds like a pretty good routine to me too. I would suggest dropping the leg abductions since running has a tendency to work the lateral aspect of the thighs. I would also suggest adding leg extensions (to balance the leg curls), seated rows (to work the back), and something for the chest, either flies or press. The chinups and dips will work the biceps and triceps, respectively, so you really don't need to add those exercises unless you really want to.
| nadra24 wrote: | | Eventually I will move towards more weight and less reps. |
Unless you want to start building muscle bulk, I would say stay away from this plan. Concentrate on muscle strength and endurance with the higher reps and lower weights. and just make sure that the last few repetitions are somewhat difficult.
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