Many people have asked me throughout the years dozens of questions pertaining to Body Building, Power lifting, Toning and Strength Training. All 4 of these topics relate to each other in one form or another, it's how you workout that determines your goal or success.
My advice to Women, toning is your best option, for Men..Power lifting all the way!
Power lifting is the fastest way to build enormous Muscle size and strength.
For toning, 3 sets, 12 to 15 reps with low weight will produce great results. 3 sets per body part every other day or daily with one set per body part.
For power lifting, there are several methods of training. Play around and see what works best for you.I workout very hard for 2 days and then take day off in between. Resting is determined by how much time your muscles need to heal in between workouts. When you go back to working certain body parts you should only feel some slight soreness. Now if you feel no soreness at all, then it's time to increase your workout or add more weight.
Here is my routine and I am 45 years old.
Each workout is 4 sets of 8,6,4,2 reps and then one rep to failure. Use a heavier weight for each set
Monday/Thursday
Ez bar preacher curls
One arm Cable curls
Bent over dumbbell raises
Pull down in front
Pull downs in back
Cable rowing
Leg extensions
Donkey calf raises
Tuesday/Friday
Push up warm up set to max
Triceps rope pull downs
Triceps push downs
Bench press
Incline bench press
Peck deck
Front dumbbell raises
Side dumbbell raises
Over head press or seated press
If anyone does this workout, let me know how it goes. Please feel free to ask me any questions or send me any suggestions. Lets all network, brainstorm and help each other out.
