I’ve been weight training on/off for a year. The problem is I have never got a proper routine going or followed a proper program - aside from my own ‘self-made’ program and thus haven’t made much progress. I’m still incredibly weak - I can’t lift more than 25 lb and even that feels incredibly difficult! I want to re-design my exercise plan to include a lot more weight training. My weight loss has been stalled almost entirely for over a year and I’m hoping that more weight training could be the way to get me going again and I’m desperate to improve my strength!
Ideally I’m looking to do one hour x3 a week, but I need a sturdy program to follow. It doesn’t have to be anything fancy, but I’m looking for something that includes:
Something which I can adjust myself week-by-week or month-by-month as I improve
Something that I can do mostly with dumbbells (I have dumbbells, a bench and a barbell - and that’s it!)
Any information would be appreicated
Well for a free program you can do http://stronglifts.com/ it's a pretty basic 5x5 program and a cheap start.
If you can invest in some plates for the barbell this would be ideal. Squats, deadlifts and overhead presses are core to any good program.
Starting Strength is great, but not free.
New Rules of Lifting are good books too. You might be able to get these at the library or amazon cheap.
http://www.freeworkoutsguide.com/spartacus-wo rkout.html I like the spartacus workout cause it also provides a great metabolic workout with weight lifting. It's not easy but really does work well to reshape and build muscles.
The basic workout is available for free, just not the book that has the detailed explanation of the exercises. But the wiki page has a lot of info on the exercises -- just not to the same degree.
If you've got plates for the barbell, I'd say that it meets your needs.