Strength Training Workouts
In addition to losing weight, packing on lean muscle is one of the most common desirable fitness goals many of you are looking for.
And it makes sense – gaining lean muscle mass is a key factor in getting fit and ripped!
There are a number of things you need to keep in mind if your goal is strength training and lean muscle gain. Let’s take a look at 3 key factors before we get to the workouts…
Frequency – The first thing you need to be thinking about in your strength training routine is frequency of workouts. Depending on your goals, this can really be a major factor in making gains. If you’re just looking to lose a few pounds, then you should probably be hitting the weights 3-4 days a week at a upper/lower body split (alternating between upper and lower body workouts).
If you’re more serious, however, then you should adopt a more advanced split at 4-5 days a week (or more). Here’s an example of an advanced strength training split: Monday – Back & Biceps; Tuesday – Legs; Wednesday – Chest & Triceps; Thursday – Abs & Core; Friday – Shoulders. You can change it up, but make sure you give yourself 48 hours between workouts for the same muscle group.
Intensity – Secondly, you need to understand the reasoning behind number of sets and reps. A set is one full series of lifts until muscle fatigue or failure is reached, and a rep is one single lift or extension in that series.
One set is still exercising your muscles, but the reason we recommend at least 3-4 sets is so that we can get closer to complete muscle fatigue. By doing so, you’ll get better gains and more noticeable increases in muscle mass. Number of reps, on the other hand, is a strength training factor that you can change and adjust based on your goals. Low reps (6-8) at high weight can really help pack on the mass and increase strength, whereas slightly higher reps (10-12) at lower weight can help you build lean muscle mass.
Variety – Changing things up is absolutely essential if you want to keep making gains in size and strength. Your body and muscles get bored and will eventually stop responding to the same old routine. I recommend changing things up at least once a month. This can mean introducing a few new strength training exercises, changing the order of your exercises, or trying more advanced lifting techniques like supersets, pyramid sets, or 21s.
Okay, now let’s look at some powerful strength training workouts aimed at major muscle groups – chest, legs, and back. Remember to be aware of the 3 factors we just reviewed, and tailor your strength training workouts to your own fitness goals!
Strength Training Workouts
Strength Training Workout for Chest
- Flat Barbell Bench Press (view exercise)
- Incline Barbell Bench Press (view exercise)
- Cable Pec Flyes (view exercise)
- Dumbbell Chest Press (view exercise)
- Dumbbell Chest Flye (view exercise)
- Pushups on Bosu Ball (view exercise)
Strength Training Workout for Back
- One Arm Dumbbell Rows (view exercise)
- Cable Lat Pulldown (view exercise)
- Bent Over Barbell Row (view exercise)
- Cable Seated Row (view exercise)
- Bent Over Lateral Cable Extensions (view exercise)
- Back Extensions (view exercise)
Strength Training Workout for Legs
- Barbell Squat (view exercise)
- Dumbbell Lunge (view exercise)
- Standing Dumbbell Calf Raise (view exercise)
- One-Leg Barbell Squat (view exercise)
- Seated Leg Extension (view exercise)
- Lateral Lunge (view exercise)
One more thing…
Looking to get the most out of your strength training workouts? Don’t forget to supplement with a high quality protein like Gaspari Nutrition Myofusion. You may also want to add in another great product by Gaspari which is very powerful for your pre-workout nurition: Gaspari Nutrition SuperPump MAX. It will give your muscles the stamina and energy they need to get out those extra pumps! And of course if you want even more bang check out Top 10 Workout Supplements for Women or Top 10 Workout Supplements for Men.
Have any questions or feedback about strength training workouts? Please leave a comment below…