Strength Training/Strength

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Question
I am 23 year old 5'7" 150lb male and want to be stronger I have an 300lb weight set but no benches or racks I would like to make significant gains in strength for my job as a construction worker as the smallest guy on the crew i have trouble keeping up with the bigger guys who can move bigger weights faster. We also grapple after work and I would like to be able to hold my own better when we wrestle can you give me any tips

Answer
Hi Tony,

I can't really give you a specific workout to do as I would really need to evaluate you and do some fitness tests to determine your current strength level.  Also I don't know if you have free weights or barbell weights. If you have barbell weights I would highly recommend looking for a bench.  You can usually find someone selling one on craigslist.  In many areas you can usually find a gym who will give you a week free to try them out and they usually offer at least one free visit with a personal trainer.  This trainer can do fitness tests on you, plan a program for you and show you how to do exercises properly.  You can also ask them for a similar plan to do at home.  If this doesn't seem like something you can do then there are a lot of strength training programs out there like P90X that you can also look for used sets on ebay, amazon, or craigslist.  If you can't do this either then the internet is also a great way to get a workout program started that you can use your body weight, free weights and other items easily found.  You can look at websites such as:
http://www.livestrong.com/article/18672-strength-training-exercises-home/
http://www.yalemedicalgroup.org/stw/Page.asp?PageID=STW000882
http://www.bodybuilding.com/fun/rudy6.htm
http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-wor
http://www.beachbody.com/articles/c1-2-1-home-workout-routines.do

Hope this helps!

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Kristina Crossway

Expertise

I can answer any questions pertaining to weight loss, strength training, cardio training, lifestyle changes and emotional eating. I have worked with men and women of all ages including children. I've worked with women trying to lose postnatal weight, men and women with injuries and teens/kids needing to lose weight or enhance athletic skills and many more.

Experience

Having struggled with weight all my life as well as many health problems such as Lupus and Crohnís disease Iíve researched all my adult life on how to lose weight and keep it off and how to stay healthy when you are sick. I have my own personal training company, KrisCross Training, and Iíve been helping men, women and children get healthy and stay healthy for years. Check out my website, www.kriscrosstraining.com, or my blog http://kriscrosstraining.wordpress.com/.

Organizations
National Academy of Sports Medicine IDEA Health and Fitness Association Sharecare Elite Trainer AllExperts Expert in Strength Training, Womenís Fitness, Aerobics and Living with Obesity

Publications
http://kriscrosstraining.wordpress.com/

Education/Credentials
BS in Sports Management-Fitness and Nutrition Track-California University of PA MS in Health and Physical Education-North Georgia College and State University NASM Certified Personal Trainer CPR and AED Certified Venice Nutrition Certified Nutrition Coach

Past/Present Clients
I have worked with a variety of clients including high school cheerleaders and runners, men and women of all ages, as well as help brides lose weight for their wedding. I've also worked with kids and teens who want to lose weight and become more active in sports.

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