Training women

[the.gladiator1987]

So I am a personal trainer, still getting used to it, but so far so good. Im having my clients do circuit workouts, we only get to see them for 30minutes each.

ANyway, the more I read the more I understand that women need to lift weights, and heavy weights, no matter what their goals are. This contributes to more muscle, which means more burned calories throughout the day which equals total fat loss and a better looking body

Most women think they will bulk up, but thats probably impossible unless they take steroids or supplements. SO anyway since we only get to see them for 30minutes each day, 1-5x a week, i had a couple questions.

1) Is there any reason women need to do a split routine? Chest/shoulders one day, rest, legs the next? Or can they do a whole body workout, but heavy, M/W/F. This is for women that are overweight but they still need to lift weights, everybody does.

2) Is this routine good for a circuit? One thing Ive learned is that a circuit still needs to include heavy weights or else its just cardio.

Lunges w/ DB's 12-15 reps fatigue
Reverse lunges w/ Db's 12-15 reps fatigue
Alternating DB Press 8-12 reps fatigue
DB Deadlift 8-12 reps fatigue
Alternating DB Curl 8-12 reps fatigue
Tricep kickbacks 8-12 reps fatigue
pushups to failure
bridges to failure

This is when I use the big room with a lot of space, if it was in the gym part i would switch the exercises to BB squats, leg curl, bb bench, lat pulldown, bb curl, and tricep pushdown.

3) Women that train heavy will not bulk up, as long as they dont eat too much. This isnt really a question this i already understand. Women have about 1/10th the testosterone in them, so they will not get bulky. They will build muscle and it will look toned because its not too big and their will be little fat covering the muscles

Im still understanding this so dont flame, im young but im learning. im on my way to get my bachelors in exercise science so i know what the fuck im doing.

 

[desmond]

kickbacks on a weight loss routine?????? I'd go tricep dips or assisted dips, close grip bench or skull crushes. kickbacks probably would burn very few cals per hour. I know triceps are a female weak point frequently but still no need for kickbacks

I think your circuit could do with some more back exercises - lat pull down and or or some variant of horizontal rowing. I'd personally do legs non-supersetted, and then chest/back and shoulder back supersets followed by arm supersets, followed by some type of full body core exercise (kettleball etc). Newbs seem to get form of assisted pull ups better than lat pull downs, so I'd opt for that over lat pull down (where they engage to many accessories)

 

[the.gladiator1987]

this routine is for a room with no machines, sometimes it gets too busy in the gym.

i dont know of any tricep exercises you could do with a dumbbell, the french curl when you hold it behind your head and press it over your head?

 

[ajaygill]

one arm dumbell extension are one you could do

 

[the.gladiator1987]

what about db skull crushers on a medicine ball?

 

[desmond]

What about tricep dips, i.e., sit arms on one chair, feet on another or floor. Depending on her strength you could add weights.

Otherwise, I'd go skull crushers (hammer grip if with DBs) or close grip bench.

Newbs cutting IMO should not be doing low weight isolation like rear delt flys and tricep kickbacks. I'd personally - and I'm not a trainer so ignore me by all means - opt for compounds or at least the heavier isolation movement, as more weight = more muscle recruited = more cals burned.

 

[the.gladiator1987]

What about tricep dips, i.e., sit arms on one chair, feet on another or floor. Depending on her strength you could add weights.

Otherwise, I'd go skull crushers (hammer grip if with DBs) or close grip bench.

Newbs cutting IMO should not be doing low weight isolation like rear delt flys and tricep kickbacks. I'd personally - and I'm not a trainer so ignore me by all means - opt for compounds or at least the heavier isolation movement, as more weight = more muscle recruited = more cals burned.

Well for their routines im thinking about having a circuit once a week, for the main lifting days they would be doing compound movements. This is more to just keep them moving and give their muscles a break for 30 seconds.

We only have 30 minutes to work with each client too it sucks.

Would you put a women on a bb split? Like chest/abs Monday, Back/arms Wednesday and Legs Friday? OR

whole body workout M, F and circuit Wednesday

 

[OneBreath]

Well for their routines im thinking about having a circuit once a week, for the main lifting days they would be doing compound movements. This is more to just keep them moving and give their muscles a break for 30 seconds.

We only have 30 minutes to work with each client too it sucks.

Would you put a women on a bb split? Like chest/abs Monday, Back/arms Wednesday and Legs Friday? OR

whole body workout M, F and circuit Wednesday

Depends on the female and her goals. I've trained women and had them do snatches, cleans, deadlifts, and squats. And i'm talking barbell. The best trainer at my gym has his female clients over on the olympic platform. The others have theirs doing tricep kickbacks and dumbell curls.

Guess which females get the better results?

Of course it depends on goals but if they want a tight butt and thighs (like most women) then teach them to squat and squat deep.

Also frequency needs to be high. No once a week BB bullshit. If they have 3 days with you then do upper/lower rotating so one week upper gets hit twice and the next lower gets hit twice.

If you want to be really good have them do 10 minutes of interval cardio followed by 20 minutes of steady state on at least 2 of the days they don't see you. You will whip them into shape quickly like this.

98% of gym trainers appear to be pretty worthless. They take the women around the machines, chat it up, and that's it. Don't be one of them. Get results for your clients.

 

[the.gladiator1987]

hey onebreath, thanks fuck you are a smart guy. no wonder your a mentor, thank you

we have kinda the same pic too haha but u got me on those oblique fat! FUCK!!!


So upperbody/lowerbody is ok to split, no need to go more than that like a bb. Ill add a circuit or cardio in between the days i dont see them.

 

[OneBreath]

hey onebreath, thanks fuck you are a smart guy. no wonder your a mentor, thank you

we have kinda the same pic too haha but u got me on those oblique fat! FUCK!!!


So upperbody/lowerbody is ok to split, no need to go more than that like a bb. Ill add a circuit or cardio in between the days i dont see them.

Dude you're looking ripped. Your progress over the last few months has been incredible. You'll surpass my old ass in no time.

Definitely don't do a typical bb split. I wouldn't do that for men unless they were dieting. Increased frequency is much better especially for noobs. You can get those women to make incredible progress and shock themselves if you apply increased frequency and compound movements. Do this and you'll build a reputation and thick client base.

Circuits can also be good just to mix things up. They can get bored just doing sets and reps every workout.