09-24-18, 09:40 AM | |
VF Supporter
Join Date: Nov 2001
Location: USA
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If you are looking to gain strength, I'd say lift heavier weights. Programs that lift heavy are:
Cathe STS Cathe XTrain Cathe Strong and Sweaty Beachbody Body Beast Beachbody 80 Day Obsession Beachbody LIIFT4 Beachbody Chalean Extreme You can also add cardio (HIIT and steady state) to burn extra calories if you also want to drop weight.
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09-24-18, 10:12 AM | ||
Join Date: Jan 2013
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09-24-18, 10:14 AM | |
Join Date: Jan 2013
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Hi,
Regarding your initial question on increasing strength, what worked wonders for me was doing STS. I did get bigger, though, but I also got suuuuper strong! I think any Cathe program like RWH or XTrain would also work wonders for increasing your strength. P90X also worked wonders for me and I definitely increased my strength doing that program. But STS, hands down, gave me the best results with increasing pure strength and functionality (and muscle definition - my husband couldn't believe my muscles!). I can't promise you that you're not going to gain size, though. I can only promise these programs will increase your strength. |
09-24-18, 10:21 AM | |
Join Date: Feb 2007
Location: New Jersey
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Ah yes RWH! This would work too, as it includes the cardio workouts as well.
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"You humans have the potential to be the most wonderful beings there are - if you can get past all these enormous stupid spots you seem to have in your hearts. It's not your fault. You just don't know how to work your hearts right yet. That's why there are dogs." - Jim Butcher, Zoo Day |
09-24-18, 10:25 AM | |
VF Supporter
Join Date: Apr 2002
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I'm somewhat in the same boat as you ...
There is now some evidence that "heavy lifting", ie. sets of 3-6 reps *does* increase muscle size (hypertrophy), which many of us may consider "bulking". Google Brad Schoenfeld for his latest research. Like you, I'm overweight, so the last thing I want is more size. The same research shows longer rep ranges, even just one set, will increase strength without hypertrophy. So I'll suggest using workouts with set ranges anywhere between 8-16 reps. Right now, I'm focusing on KCM. Usually her sets are reps of 8 or 10 or 16. She has several rotations listed on her website. I'm very happy with my results so far. -Anita
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“Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming "Wow! What a Ride!” -- Hunter S. Thompson Current Rotations: JSmith: STRENGTHEN ManFlowYoga: morning sessions & Strength Foundations YogaGlo & MFML: easy, morning classes |
Tags |
strength, strength gains, strength training, weight loss |
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