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anybody kno a link or wer i can find training routine for a petite woman, my GF's 27 yrsold, 5'3, 99 lbs, 5%bf or lower wants to put on a lil size. thanks in advance...tried womans board but they ignored me
trainin routine help
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troublesome
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thanx btw no idea on bf% 
she is super lean, any specific exercises that i should avoid or focus on, should i have her do 1 muscle group a day like i do or have her do a couple makin sure to space them out properly, cardio isnt needed but ill have her do 10-15 min for a warm-up b-4 we start ...
she is super lean, any specific exercises that i should avoid or focus on, should i have her do 1 muscle group a day like i do or have her do a couple makin sure to space them out properly, cardio isnt needed but ill have her do 10-15 min for a warm-up b-4 we start ...troublesome
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basicaly she doesnt need to lean out(obviously) but to put a little muscle on to fill her out, she actualy feels to skinny... i kno i kno its hard to believe a woman wuld say that but i guess she feels real tiny next to me. not alot of muscle, shes @ 99 lbs, just wanna get her to bout 108-110, which doesnt seem like alot to me but on her it maybe impossible, shes a picky eater and im tellin her shes gonna have to eat more while trainin, if she continues to eat the same shell loose weight. i think she gets it but well have a hard time withit, i wanna put her on a shake, is there one thats good for girls, id only want her to take it once a day and focus more on foods, but i think one a day wuld make it easier for her, sorry bout long post... thanks again
SgtSlaughter
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Yup, eating more is definetly going to priority numero uno.
Look into Milk Protein Isolate protein powder for her, in milk.
As far as training, you can't go wrong with the basics... start light and add weight weekly.
Look into Milk Protein Isolate protein powder for her, in milk.
As far as training, you can't go wrong with the basics... start light and add weight weekly.
ZGzaZ
New member
depending on what time of the day she is going to take it, I would recommend getting a few. For post workout, a fast absorbing protein (whey) taken with water. If she's just not getting enough protein at her meals, a good soy protein would work well for her, and also helps regulate and improve estrogen levels.
I agree with Sarg on the training, but like I said before, shes very new to training so before adding weight to the bar, make sure her form on each exercise is good...you don't want to risk injury on her.
I agree with Sarg on the training, but like I said before, shes very new to training so before adding weight to the bar, make sure her form on each exercise is good...you don't want to risk injury on her.
troublesome
New member
thanks guys apprct the help!!
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