WHAT types of weight lifting excercises are good for developing lean muscle mass?
I am starting a workout routine again and want to know what types of weight trianig and #of reps would be good for developing my upper and lower body both. I am enrolled in a Tai Chi class and want to be successful in it. I know that this art takes full body strength.
I agree with Pete. Compound moves are best for strength and function. Here is a combo strength and mass program that I’ve been using for a month and a half, I like it better (seen some large strength gains, and mass follows strength) than the previous mass-only program I was using.
The 4-day split works well if you like to train on the same days each week or if your lifestyle makes it hard to recover from the 5-day split. Each muscle group is worked twice a week.
There are two different lower-body workouts, one with a hamstring emphasis, and one with a quadriceps emphasis. The workout with the quadriceps emphasis involves up to 10 work sets for the quadriceps, but only a maximum of 4 work sets for the hamstrings. This is reversed in the workout with the hamstrings emphasis, which involves up to 10 work sets for the hamstrings and up to 4 work sets for the quadriceps. The upper body workouts are designed in a similar way.
Shoulders and arms are worked directly only once each week, as they receive a lot of indirect stimulation when you train your chest and back.
Monday: Quadriceps, Hamstrings, Calves (quadriceps emphasis)
Tuesday: Chest, Back, Shoulders, Abdominals (chest emphasis)
Wednesday: Off
Thursday: Quadriceps, Hamstrings, Calves (hamstrings emphasis)
Friday: Chest, Back, Arms, Abdominals (back emphasis)
Saturday: Off
Sunday: Off
Day 1: Quadriceps, Hamstrings, Calves (quadriceps emphasis)
Barbell Squat 3-5 x 3-5 (2-3 minutes)
Cable Lying Leg Curl 1-2 x 8-10 (60-90 seconds)
Lever 45° Leg Press 2-3 x 6-8 (1.5-2 minutes)
Romanian Deadlift 1-2 x 8-10 (60-90 seconds)
Single Leg Split Squat 1-2 x 8-10 (60-90 seconds)
Lever Standing Calf Raise 2-3 x 6-8 (1.5-2 minutes)
Safety Bar Seated Calf Raise 1-2 x 8-10 (60-90 seconds)
Day 2: Chest, Back, Shoulders, Abdominals (chest emphasis)
Barbell Bench Press 3-5 x 3-5 (2-3 minutes)
Cable Front Pulldown 1-2 x 8-10 (60-90 seconds)
Incline Dumbbell Press 2-3 x 6-8 (1.5-2 minutes)
Dumbbell Bent-over Row 1-2 x 8-10 (60-90 seconds)
Dumbbell Fly 1-2 x 8-10 (60-90 seconds)
Dumbbell Shoulder Press 2-3 x 6-8 (1.5-2 minutes)
Dumbbell Rear Lateral Raise 1-2 x 8-10 (60-90 seconds)
Dumbbell Shrug 1-2 x 8-10 (60-90 seconds)
Ball Curl 2-3 x 8-10 (30-60 seconds)
Reverse Ball Curl 2-3 x 8-10 (30-60 seconds)
Day 4: Quadriceps, Hamstrings, Calves (hamstrings emphasis)
Romanian Deadlift 3-5 x 3-5 (2-3 minutes)
Lever 45° Leg Press 1-2 x 8-10 (60-90 seconds)
Cable Lying Leg Curl 2-3 x 6-8 (90-120 seconds)
Barbell Squat 1-2 x 8-10 (60-90 seconds)
Lever Standing Leg Curl 1-2 x 8-10 (60-90 seconds)
Lever Standing Calf Raise 1-2 x 8-10 (60-90 seconds)
Safety Bar Seated Calf Raise 1-2 x 12-15 (30-60 seconds)
Day 5 : Chest, Back, Arms, Abdominals (back emphasis)
Close Grip Chin-up 3-5 x 3-5 (2-3 minutes)
Barbell Bench Press 1-2 x 8-10 (60-90 seconds)
Dumbbell Bent-over Row 2-3 x 6-8 (1.5-2 minutes)
Incline Dumbbell Press 1-2 x 8-10 (60-90 seconds)
Cable Front Pulldown 1-2 x 8-10 (60-90 seconds)
Barbell Shrug 1-2 x 8-10 (60-90 seconds)
Triceps Dip 2-3 x 6-8 (1.5-2 minutes)
Barbell Curl [straight bar, shoulder width grip] 2-3 x 6-8 (1.5-2 minutes)
Side bridge 3-5 repetitions per side (hold each repetition for 5-10 seconds)
Weighted Incline Crunch 2-3 x 8-10 (30-60 seconds)
Full Body Workout at Home!!!