Over the past couple of months I have been going to the gym in an attempt to lose weight (and I have, going from ~240 to 190 lbs), but I gained very minimal strength. Prior to this start I was never active or stepped foot in a gym, but now that I'm leaner I want to get stronger.
What is really disappointing is how weak my chest is, barely able to lift 115 pounds when I have a pretty big frame (I'm about 6'4"), so I've started to get really frustrated. I guess my main question is -> What type of workout could I do to really boost the strength of my upper body? What type of reps should I be doing? How many different exercises should I do per body part?
Just to let you know, it is expected that you have poor strength gains while attempting to lose weight. I don't necessarily mean that there will be no strength gain when losing weight, but they are somewhat of "opposite" (i use this term lightly) goals that you are trying to achieve simultaneously. First lose the weight, then gain the strength, or vise versa, it doesn't really work out well to attempt to do both at the same time. What is your current work out schedule? Which do you want to do first, lose the weight and then gain the strength, or gain the strength, and then lose the weight? I'll help ya formulate a possible work out schedule depending on which is your goal.
Well I've lost a good amount of weight, so now I want to gain strength. The workout I'm currently doing is four days of cardio, two days of lifting and one day of rest (cardio cardio lift, cardio cardio lift, rest.) The two days of lifting is a full body workout with one exercise of 3 sets of usually 8-10 reps. Abs I do every other day.
First off, even though you didn't gain strength, you lost weight, so you gained weight for weight strength, which is good, just not absolute strength.
Second off, I don't think 2 days of lifting is enough for significant strength gains even if it is a full body workout. I do full body lifts every other day so about 3 or 4 days a week and that seems to work for me.
Third off, if ur about 6 foot 4, chest lifts like the bench press are hard for you since ur arms are so long. 6 foot 9 NBA basketball player Kevin Durant can't bench press 180lbs.
Hope this helps...