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TOPIC: Need heavy lifting program for women for AT HOME dumb bells.

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January 4, 2013 12:55 PM
I want to lift heavy. But I want to do it at home. I own a full set of dumb bells, 5 through 50 pounds. I'm talking a whole rack!

So, does anyone have a website link to a good at home program for heavy lifting for women at home program?

Thank you!
Edited by amyaroja On January 4, 2013 12:56 PM
  17535225
January 4, 2013 12:58 PM
bump
  27923192
January 4, 2013 1:00 PM
i just did an upper body workout today on utube
http://www.bing.com/videos/search?q=upper+body+home+workout&view=detail&mid=D8F7E08CE63F1CC4AA6FD8F7E08CE63F1CC4AA6F&first=0&qpvt=upper+body+home+workout
January 4, 2013 1:23 PM
Pick up one of the standard barbell routines that are suggested around the board, such as stronglifts, and use dumbell modifications for the moves. You should be able to find examples of those modifications and examples of how to do them on youtube.
January 4, 2013 1:27 PM
Chalean extreme!
  5114256
January 4, 2013 1:46 PM
I LOVE Chalean Extreme.
  482223
January 4, 2013 1:53 PM
Yes Chalean Extreme rocks. I love Chalene!!
  219314
January 4, 2013 1:57 PM
check out the videos on cathe.com
she has many different types of workouts, including heavy lifting.
if you have the cash, she also has a whole system,STS. for gaining strength.
you can also just download select workouts instead of ordering the while system.
once you have any of her workouts it's really easy to find out the calories burned on the workout manager.
also, all of her workouts have premixes available. the newest ones have hundreds of combinations if you have several or a whole set of dvds.
Edited by katy_trail On January 4, 2013 1:58 PM
January 4, 2013 2:02 PM
I love Chalene Extreme.
Also a big fan of PUMP!
January 4, 2013 2:03 PM
QUOTE:

I love Chalene Extreme.
Also a big fan of PUMP!

this.....Chalean Extreme is so worth it!
  14203297
January 4, 2013 3:09 PM
Chalene Extreme is a lift heavy - type of program? Or is it lots of reps? I really want to go heavy! But I've heard good things.

Thanks, all!
  17535225
January 4, 2013 3:31 PM
I just very briefly went through the workout stages in New Rules of Lifting for Women (which I just started), and I only see a few things that wouldn't be doable with a DB and where you'd need a cable. Could try thumbing through it at your local bookstore and see if it would work for you.
January 4, 2013 3:39 PM
QUOTE:

Chalene Extreme is a lift heavy - type of program? Or is it lots of reps? I really want to go heavy! But I've heard good things.

Thanks, all!


I'm just finishing up the 3rd phase, Lean and its max reps is 12. She says go heavy or go home!!! :)
  219314
January 4, 2013 4:35 PM
QUOTE:

QUOTE:

Chalene Extreme is a lift heavy - type of program? Or is it lots of reps? I really want to go heavy! But I've heard good things.

Thanks, all!


I'm just finishing up the 3rd phase, Lean and its max reps is 12. She says go heavy or go home!!! :)


OP, what are your goals for heavy lifting. A more traditional 5X5 full body program performed 3 times per week, or an upper/lower split trained 4 times per week tend to be better for strength development. A bodypart split routine that hits each body part twice per week tends to be better for muscle development and hypertrophy. A program that combines cardio and higher rep (more than 8) exercises is typically aimed at weightloss and endurance work. Not to say that Chalene Extreme won't be a good choice depending on your goals, but I wouldn't consider it heavy lifting. Are you currently performing cardio work and looking to add some weighted exercises to it?
January 4, 2013 5:14 PM
http://www.jpfitness.com/showthread.php?t=35760
January 4, 2013 5:24 PM
Chalean isn't really heavy lifting. Reps of up to 12 are more for muscle endurance.

Strong lifts and New Rules for Lifting for women are good programs.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
  9285851
January 4, 2013 5:25 PM
CHALEAN EXTREME....also I just got the latest NROL SUPERCHARGED book, which is amazing....BEST OF LUCK!
  1553697
January 4, 2013 5:26 PM
Try the book 'the new rules for lifting heavy for women" !!!
  21813950
January 4, 2013 5:28 PM
i just downloaded an app called JEFIT that looks really awesome! it has tons of exercises and you can fitler out the exercises based on the equipment you have access to
  12994965
January 4, 2013 5:29 PM
QUOTE:

Chalean isn't really heavy lifting. Reps of up to 12 are more for muscle endurance.

Strong lifts and New Rules for Lifting for women are good programs.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition



^

StrongLifts: http://stronglifts.com
  29521608
January 4, 2013 5:30 PM
get the book New Rules of Lifting for Women, lots of stuff on youtube too
  153205
January 4, 2013 5:36 PM
I'm getting great results from ChaLean Extreme. You can lift as heavy as you want, and the push month is 8 reps, not 12. FR me and I'll try to get you some progress pics this weekend.
  14576784
January 4, 2013 5:45 PM
Thanks for this post. I just got 52.5 lb DB and a bench. I want Chalean Extreme but it is not in my budget right now. I have a friend mailing me NROLFW. I can't wait to start lifting heavy.
  1152534
January 5, 2013 10:58 AM
QUOTE:

I'm getting great results from ChaLean Extreme. You can lift as heavy as you want, and the push month is 8 reps, not 12. FR me and I'll try to get you some progress pics this weekend.


I'm in the 8-rep Push month of ChaLean Extreme and am loving it.

When I finish I'll either do another round (only heavier) or see if I can modify Stronglifts or NROLFW to my adjustable dumbbells.
  2975304
January 5, 2013 2:27 PM
QUOTE:

Chalean isn't really heavy lifting. Reps of up to 12 are more for muscle endurance.

Strong lifts and New Rules for Lifting for women are good programs.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition



Do yourself a favour and go look at the full program - it is not 12 reps - two of the three phases is 6-8 and 8-10....As heavy as possible....Mostly compound moves - I don't think one legged deadlifts with 100lbs is light of meant for muscle endurance only......
  14203297

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