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1/24/2015 9:38:55 AM
2
Someone else suggested bodybuilding.com,
Good place for resources.
Just remember what you're goal is. You say not to get bulky (which requires [i]lots[/i] of macro nutrition and [i]lots[/i] of time), and just strength.
Do you mean functional strength (for everyday activities), endurance strength (not lifting anything too heavy but being able to do it for a long time), or raw strength (moving something really heavy, but only briefly)?
'Cuz you can try to train all of them, but usually only get middling results. Better to focus on the one that you want/need.
Also (and you can do this at home or outside) I recommend stretching or yoga for flexibility. It's really helpful.
English
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Uhh...I guess functional strength
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For functional and overall strength, find weights or resistance to keep you in the 8-12 rep range. 6 or less reps is usually for powerlifters. Going over 12 gets into endurance training (which is really more cardio/aerobic than anaerobic). That 8-12 range is optimal for strength (and also can build bulk, but you have to pump out a loooot of sets and eat lots of food to get big). Example: doing bicep curls with say a 20lb dumbbell, maybe you can only do 8 to start with before your arms are tired, but keep at it and you'll get strong enough to do more. Once you start being able to do more than 12, it's time to bump up the weight a notch until you're back to doing only 8~ish reps. Given your time constraints, I would go for a total body workout, using compound movements to maximize the number of muscles included. Look around the internet for good compound moves, hitting each area of the body, which is generally broken into upper pushing, upper pulling, core, and lower body.
