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Great idea! Thanks, For squats im just gonna have her practice bodyweight squats, but im having her do pretty much a lot of what i do. Military, bench, deadlifts, dips, etc.
Routine for my fiance
- Thread starter the.gladiator1987
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Good idea. Check out Krista's workout routines and remember, she doesn't have the recovery ability you do, give her sufficient recovery time and she'll have better results. Another thought, a lot of guys get their women started and have them doing 5 x 5s, which is about strength. Most women are less interested in power than appearance, so you want to go with a higher rep range, like for a bodybuilder.
I've never trained higher rep, when u say that do u mean it should be heavy to where rep 10 or 12 is failure or almost failure?
Yep. Frankly I don't think anyone should go to failure, even in the lower rep range. I think it's over-rated. I have always held the belief that you should never get yourself into such a position that you cannot handle a weight safely and using proper form and in theory that's exactly where you are when you go to failure (this is training philosophy, mind you, not competition, but in a competition you are forced to assume the spotters know what they're doing).
Think three sets of 10 reps to get her started. It builds muscular endurance as well as strength. By the time she does the last set of reps she should be virtually to the point where the muscle is exhausted, but a brief rest will bring it back pretty quick.
Yea i agree failure is not what Id want her to do anyway, not yet at least. Ok so 3 sets of 10 of he same weight, or ramp up?
Stick with the same weight. She's a beginner. You start ramping and pyramiding and all that good stuff with someone whose been playing with iron for a while.
That whole idea of "shocking the muscles" only applies to someone whose been lifting a LOOOOONG time.
Find a solid beginner routine, do it 10 x 3 with the same weight. She WILL feel it, and she WILL notice a difference very quickly. You'll probably want to bump her protein, get her a really SIMPLE whey protein (not a lot of shit added), just add one shake or so a day, don't let her drink all of her calories but she's small so it might be hard for her to get sufficient protein without a supplement. Otherwise, she's going to start waking up utterly ravinous and maybe eating her way through the day.
In the beginning, focus on form, helping her develop a system and helping her learn good habits both exercise and eating wise -- well, for that matter, you could probably use some discipline yourself on the food thing
Don't overwhelm her. Keep the training simple. Look at it as a learning experience for both of you 
I just re-read the last post, one thing I forgot to add: You want to feel that by the last half of the final set of reps you're pushing it hard, like you'll probably make it, but you definitely couldn't do another full set. When it gets to the point where you KNOW you could easily knock out another set, it's time to increase the weight. Generally speaking, until you get a feel for what works for your body, you want to increase the weight at a rate of about 10% to 20%. Better to err on the side of being a little light instead of overloading and sacrificing good formThanks for the question, gladiator and all the advice, muscle mom. I'm going to steal almost all of this information for myself.
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