I need a website with some type of exercises to increase the strength of my body…
a website where I can find workout routines to increase my strength?
Previous post: I am new to gym-need a workout routine only with dumbells?
Next post: What is the best workout for me?
{ 4 comments… read them below or add one }
I recommend searching “Strength Training Routines” on your favorite search engine.
This is one website I found. It tells you about working out in general.
http://www.buzzle.com/editorials/12-8-2005-83488.asp
Go to Google Video Search and type in Pilates, workout, strength training, etc.
I use the 10 minute work-outs on You Tube.
This one is for arms, chest, and shoulders: http://www.youtube.com/watch?v=_WwK9lWwxnw
You can use this one for abs: http://www.youtube.com/watch?v=mmek7iASeCI
These are good for online, but I would recommend using a full length workout video like Denise Austin.
Bodybuilding.com. It has videos and workout programs and there are a lot of fitness models and other people on the forum who are willing to give you free information. They have bodyspace and bodyblogs as well which many people will openly discribe their routines and diet day by day in detail. They also have people there who have considerable knowledge in the training of teens, athletes, martial artists, women, and older lifters.
Another sites I have found very helpful are Steel Force (This site literally is like taking a college class on nutrition because the main guy breaks down fitness to the actual science – very informative) and HouseofMuscle (Power lifting). AST Sports Science also has a program called MAX OT that is an extremely intense lifting program made to increase strength. Though I would totally dismiss their claims that you can gain 25 lbs of muscle in 8 weeks because the natural body can only create about 15 lbs of dry muscle a year max with very solid dieting and lifting, they have the concept down to the teeth that intense lifting is the key to building strength and they have many exercises detailed out and routines.
Youtube is great as well. Just type in the exercise in question and your bound to find someone with a video of how to properly do the exercise.
Here’s what I do and it has been working for me. Obviously a workout needs to be tailored to the individual, but these exercises may help.
Arms
Lying dumbbell triceps extensions
standing barbell curl
behind head reverse hammers
one-arm preacher curl
Close-grip pushdowns
incline dumbbell curl
Parallel bar dips
hammer curl
Single-arm reverse-grip pushdowns
reverse grip EZ bar
rope push downs
super light dumbbell curls
Chest
Dumbbell Incline Presses,
Pullovers and Presses,
Dumbbell Bench Presses,
Narrow-Grip Bench Presses,
Incline Dumbbell Flyes,
Barbell Incline Presses,
Push-Ups Between Benches,
Cable standing incline flyes
Cable standing decline flyes
Back
Barbell row
Dumbbell Row
Lat Pull Downs
Cable Row
Lower Back Machine
Forearms
lite wide lat pulldowns
Supermans
Shoulders
Lateral Raises
Bent-Over Lateral Raises
No rest front raises
Shrugs
Military Presses
Front Raises
Rotator Cuffs
Superlight lateral raises
On incline bench, with 2 10lbs dumbbells:
1st: Facing forward bring dumbbells up from sides to parallel to ground palms inward, slow repeat for ten reps.
2nd: Facing bench bring dumbbells up from sides backwards as far as you can palms inward, slow repeat for ten reps.
3rd: Stand up with dumbbells and do 10 lateral raises.
4th: Back in position 2, raise arms so they are forward, palms inward, arms bent in a semi bear hug position and parallel to ground. Bring to sides and back to center for 10 reps. I usually do 5 lbs here because this exercise is hard.
Do this set three times with out rest. The third set I change to all 5 lb movements. All of this is slow pace, like 1 second up and one second down.
Legs
Squats
Leg Extentions
Leg Curls
Adductors
Abductors
Calf Lifts
Glute Machine
Leg lifts
I also do 100 crunches per night.
My idea is to hit a variety of ranges and movements in order to work the muscle to the maximum. I tend to use a weight I can do for 10 reps and for 25 reps on the last two movements. Apart from this I do 20 minutes or Cardio every day and stretch before and after the workout, as well as frequently during. Stretching is very important to muscular growth because not only does it help prevent injury and alleviate recovery pain, but it also stretches out the fascia tissue that surrounds the muscle and inhibits its growth. When you are pumped and you stretch is when you get the best stretch of the fascia. Lastly rest and nutrition are every bit as important as the workout itself. Eating enough protein for the muscle to recover and grow as well as enough carbohydrates to replenish diminished glycogen stores in the muscles and liver is vital for repair and being ready for the next time you tax those muscles.