Subject: RE: Strength training routine I am somewhat concerned with bulking up too much when I weight train so I focus on building lean muscle mass. This consists of short, yet intense training sessions organized in back-to-back exercises to maintain a steady HR while working your muscles to extremes. I will focus on 2 or 3 muscle groups per session and perform lifts that work several muscles simultaneously. From what I learned, for an endurance athlete, this type of training will be successful. One of my favorite lifts I read about in Men's Health was for legs and shoulders (and core!!!). It was called something like the "Dumbell Squat Swing": Take a moderately heavy dumbbell (maybe 15-35lbs) in both hands so you it dangles in between you legs. Get into a good squat position and your arms should be extended fully between your thighs with the weight at about calve height. Stand from the squat position maintianing balanced back posture and extend the weight out in front of your chest with your arms still straight. ( Note: the swinging motion and the amazing burn in your inner/outer legs, core, shoulders and arms) Return and repeat. An example of a legs and shoulders day will be: 1a)Dumbbell Swing Squat 1b)Shoulder Press 2a)Lunges (with overhead press) 2b)Wood Chop 3a)Javorek Complex (5 shoulder free weight lifts in row) 3b) Deadlifts 3c) Swissball Bridge pose I hope you can see what I mean by incorporating several muscles in one motion and working a few key muscle groups per session. Check out Men's Health.com for video demonstrations on a lot of these and many other sweet exercises. Plus throw in the cables and swissball to diversify and tweak those muscles more. and Done. |