Weight Lifting Advice: move more weight longer help

I am just looking for advice on how to set up my workout routine for muscle stamina. I don't care about bulking up. I'm a heavyweight. I just want to be able to push more weight longer. Mainly concerned with if I need to add in higher weight with lots of sets and that kind of thing? I also want to increase for upper body strength and core.

My cardio is pretty good for 270. I can run 3 miles. So right now I'm just looking to improve my stamina and general strength for a tournament.

Start out light ... 12 ounces at a time :2razz:

Just kidding, Friday is my day off.

blackjack50 said:

I am just looking for advice on how to set up my workout routine for muscle stamina.

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This article might help...

Is It Better to Lift Heavier Weights or Do More Reps?

blackjack50 said:

I am just looking for advice on how to set up my workout routine for muscle stamina. I don't care about bulking up. I'm a heavyweight. I just want to be able to push more weight longer. Mainly concerned with if I need to add in higher weight with lots of sets and that kind of thing? I also want to increase for upper body strength and core.

My cardio is pretty good for 270. I can run 3 miles. So right now I'm just looking to improve my stamina and general strength for a tournament.

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Those goals sound contradictory in terms of the workout you would use. Pushing (lifting) more weight? Add muscle. Endurance? Less weight with more reps.

You will never see a marathon runner with big, muscular legs. Not a lot of (relative) strength, but mucho endurance.

For core strength, you should do exercises that require you to balance yourself while you do reps with relatively light weights. There are those big beach ball looking things:
4 Stability Ball Exercises for a Strong Core | ACTIVE

There are also things that look like a small version of those balls cut in half and mounted on a platform. You stand on them and do things like bicep/tricep curls , staying balanced. I can't remember what they are called.

Cigar said:

Start out light ... 12 ounces at a time :2razz:

Just kidding, Friday is my day off.

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What? If it's good, I want a pint or even a 22 oz. bomber.:mrgreen:

Creatine monohydrate. Takes a couple weeks to get saturated but you'll see a ~25% boost in stamina.

the_recruit said:

Creatine monohydrate. Takes a couple weeks to get saturated but you'll see a ~25% boost in stamina.

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Only supplement I ever used that really, really worked. ^^^

doxygen said:

Those goals sound contradictory in terms of the workout you would use. Pushing (lifting) more weight? Add muscle. Endurance? Less weight with more reps.

You will never see a marathon runner with big, muscular legs. Not a lot of (relative) strength, but mucho endurance.

For core strength, you should do exercises that require you to balance yourself while you do reps with relatively light weights. There are those big beach ball looking things:
4 Stability Ball Exercises for a Strong Core | ACTIVE

There are also things that look like a small version of those balls cut in half and mounted on a platform. You stand on them and do things like bicep/tricep curls , staying balanced. I can't remember what they are called.

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Yea. I understand that it is contradictory. The thing is, I am a heavyweight. I am doing this for tourney prep. So i can't just be stronger than the other guy. I have to be able to move circles around him endurance-wise. But I still need to be able to produce strength.

The crowd is not the sum of its parts.

I am a republican who did not vote for Trump (Or Hillary).

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blackjack50 said:

Yea. I understand that it is contradictory. The thing is, I am a heavyweight. I am doing this for tourney prep. So i can't just be stronger than the other guy. I have to be able to move circles around him endurance-wise. But I still need to be able to produce strength.

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If you're already at that level I don't think you'll get much useful advice off of debatepolitics.com =/

Good Luck with your routine, I think I'll log off and walk the 9 holes today.

Besides, the Target on my Back on this Forum is getting bigger and it's Friday, so we all know what's next.

Focus on core body movements at the beginning of the workout

Chests

Bench press, can be done with dumbbells for better range of movement

Change the number of reps done every 4 weeks 3-4 sets reps 8-10 12-15
Dips, to failure at bodyweight
Flys 3 sets reps of 15, 20

Incline dumbbell press 3 sets 10-15 reps
Triceps
French press 2 sets 15-20 reps
Close grip bench press 2 sets 20 reps

Shoulder/Back
Deadlift 4 sets going up in weight each set. 10 -12 reps 15-20 reps (I would suggest to go to 4-6 reps for great core body strength)
Either chin ups or pull downs, switch the grip regularly (wide, close etc) 3 sets 10-12 reps 15-20 reps
Seated rows, or standing barbell row (same sets and reps
Standing dumbbell press same sets and reps
Shoulder raise front 2 sets 20 reps
Shoulder raise side 2 sets 20 reps
Biceps
Barbell curl 2 x 20
Dumbbell curl 2 x 20 (turning forearm)

Legs
Squat 5 set, increase in weight each set 10-12 15-20 reps (again for best results I would do 4-6 reps)
Hamstring curl 2 x 20
Leg extension 2 x 20
Calf raises, should be easy to go very heavy and do 20 reps
Ab exercises of your choice
Forearm exercises of your choice

When I was 27 I followed something similar and was able to get to do

Deadlifts at 550 lb,
Squats at 420 lb
Bench Press at 250 lb

blackjack50 said:

I am just looking for advice on how to set up my workout routine for muscle stamina. I don't care about bulking up. I'm a heavyweight. I just want to be able to push more weight longer. Mainly concerned with if I need to add in higher weight with lots of sets and that kind of thing? I also want to increase for upper body strength and core.

My cardio is pretty good for 270. I can run 3 miles. So right now I'm just looking to improve my stamina and general strength for a tournament.

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Blackjack tournament? What type of tournament?

If you can run a 5k at 270 lbs, that's pretty good.

Your weight (bulk) depends on calories in vs calories burned, lifting weights doesn't necessarally mean that you will bulk up or gain weight. Many competitive bodybuilders do the same type of workout whether they are bulking or cutting.

I think that any general progressive resistance program would do what you need it to do. Be sure that you allow at least 48 hours rest between bodyparts, and that you workout all bodyparts at least once a week (twice a week may be better). I do a push/pull/leg spit where I do all my upper body pushing movements (bench press, chest flies, shoulder press, deltoid raise, and tricept exercises) on one day, the next day I do the pulling movements (back and bicep exercises), and a full leg and ab workout the third day, then I repeat (sometimes with a rest day in between, sometimes not).


Something like what Lord Tammerlain outlined would be great.

If you are serious about this tournament, then a trainer might be in order, at least to help you get a routine started. Probably would cost around $100 for three or four sessions. Don't let the trainer talk you into using them every day, that's what workout partners are for. Personally, I don't have a workout partner, I just do my own thing and I have had great results.

blackjack50 said:

I am just looking for advice on how to set up my workout routine for muscle stamina. I don't care about bulking up. I'm a heavyweight. I just want to be able to push more weight longer. Mainly concerned with if I need to add in higher weight with lots of sets and that kind of thing? I also want to increase for upper body strength and core.

My cardio is pretty good for 270. I can run 3 miles. So right now I'm just looking to improve my stamina and general strength for a tournament.

Click to expand...

I don't know what type of tournament you're training for but my advice is unless you're an elite level athlete, it sounds like you're not, just join a crossfit gym.

Resistance training, if you're looking to increase stamina.

There is also a direct connection between muscular endurance (as opposed to cardiovascular endurance) and strength. so if you train for strength (heavier weights and lower reps) you will be able to also lift a lighter weight for more reps, and if you train for endurance you will also gain strength on your one max rep.

A great example of this is that everyone I see in the gym who can bench 225 for 12 reps can also bench around 315 for a one rep max. If someone can bench 225 for 15 or 16 reps they are going to be able to bench 350 or so for a one rep max. Likewise, 185 for 20 reps is a great predictor that they can bench 225 for 12 and 315 for 1 rep.

So it really doesn't matter that much whether you bench a lower weight for high reps or a high weight for low reps, both are going to result in an increase in strength and endurance. It's more of a personal preference. Personally, I like to switch things up, a rarely will lift the same weights for the same number of reps two times in a row.

Argh.

I hate when I do this. About 1 - 1.5 years back, I'd started developing shoulder joint pain (most likely from weighted dips specifically and frequent free weight only workouts generally). So, I figured I should take a break even if I lost some of what I'd gained.

Took the break, shoulders healed. Annnnnnd the "break" snowballed into a situation where I basically didn't lift except once every few months when I felt ashamed of myself. It was a weird sort of laziness. I did actually increase my running to 20-30 miles/week, so it's not like I wasn't doing anything. I also went from 190ish down to 172-75ish lbs in bodyweight. Virtually all of it was lost muscle.

So, I was sitting there doing some research and finally had enough (really, this time). Sent myself downstairs to the basement to do an extended version of my old workout. Oy...the weights I had to take off the bars. From 115lbs on the dips belt to.....50. You get the picture. It'll be a long grind to get back, especially since I'm now 1.5 years older, but damnit I'm not going to be lazy about it anymore.





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The workout

So the routine is split into two circuits. The idea is to take no rests except for a quick 20-60 second breather between each circuit (also, dips. See below) so that it's effectively a cardio workout on top, complete with a constantly pounding heart. That's followed by a sort of "cooldown" mini-circuit designed to utterly exhaust a few muscles.

Warmup for each circuit is followed by 3-5x passes through, depending on the time I have available:

Circuit 1

Curls (alternating two-handed curl bar and individual dumbells in each pass)
Single-handed row, braced against bench
Standing shoulder fly
Weighted dips (optimally, 3x sets w/ 20-30 second rest between per circuit at a weight where I only manage 2-4 reps per set).

Circuit 2

Skullcrushers (two-hand curl bar)
Flys (which apparently may also be a contributor to shoulder pain. I may rethink that and dips. But I don't have room for a full olypmic bench and there's no way my wife could spot for me).
Reverse-flys
Weighted dips
lie-down pullups (nowhere for a stand or one of those bars in the basement).

Cooldown

Quick alternation of dips (take ten pounds off per set until unweighted, then a few more sets), lie-down pullups, and lighter-weight skullcrushers.