Please Scroll Down to See Forums Below 
I am looking to change up things from my 5x5 routine. I would like to know what others ladies are doing in terms of there lifting routine and how it is working for them.
What training method are you using now in terms of lifting?
- Thread starter superqt4u2nv
- Start date
Nothing fancy. 
Lift every body part 1x a week, 3-4 sets of 6-10 reps, almost to failure (no spotter) - I go as close to failure as I can without ripping a bodypart off. The few times I have been able to go over 10, I up the weight.
I'm not a fan of fancy, I get confused. I always have gotten good results off plain lifting heavy and hard, nothing fancy.
I do switch up my exercises though.
I am enjoying the hell outta my leg workout now. I get a Step from the aerobics room and put 7 risers under each side. This brings the step to just under knee level. I do high step ups, one legged lunges (back leg raised), box jumps, and toe taps. This lasts about 40 min, and I am drenched afterward.
Lift every body part 1x a week, 3-4 sets of 6-10 reps, almost to failure (no spotter) - I go as close to failure as I can without ripping a bodypart off. The few times I have been able to go over 10, I up the weight.
I'm not a fan of fancy, I get confused. I always have gotten good results off plain lifting heavy and hard, nothing fancy.
I do switch up my exercises though.
I am enjoying the hell outta my leg workout now. I get a Step from the aerobics room and put 7 risers under each side. This brings the step to just under knee level. I do high step ups, one legged lunges (back leg raised), box jumps, and toe taps. This lasts about 40 min, and I am drenched afterward.
The only suggestion I can make for you - try to change around your leg routine. Most women respond better to higher rep, higher burn routines with less rest in between. We, guys, just love stacking those plates on the leg press. I have seen girls that respond better to lower reps as well - so if you want to rotate your leg routine - you might see some better results.
smb, is your post geared to me? Or Dayna?
wend
New member
I'm doing HST. I work my whole body three times a week. (You can see more details in my online journal.)
It's working pretty well, so far. It's a nice feeling, to have my whole body worked and tight, rather than just one part (it seems to be helping with joint pain, too...never having a joint pulled in just one direction). And it really does seem to be causing more growth than when I was working each part with more exercises, less often.
It's working pretty well, so far. It's a nice feeling, to have my whole body worked and tight, rather than just one part (it seems to be helping with joint pain, too...never having a joint pulled in just one direction). And it really does seem to be causing more growth than when I was working each part with more exercises, less often.
smb_69 said:Dayna - sorry DG; I would be out of my mind to make any suggestions to you -
No, no no - I was just trying to clarify for Dayna, since she is the one who asked for input in the beginning.
And everyone needs suggestions! If we stopped asking for input, we would stop progressing!
Wend I will check out you Journal I have been thinking about HST but from what I have read so far I don't really understand the concept of it.
wend
New member
Dayna, there's an excellent article in the training forum on HST...my husband showed it to me, and that's where I got the idea. I'm not so good with the links, but maybe a kind host would post one...
Essentially, I work the whole body every time I lift, which is three times a week. I lift as heavy as I can, in six week cycles. The first two weeks, I do 2/15; then 2/10 for two weeks; then 2/5 for two weeks. (I raise the weight whenever I can, keeping within these reps...I did a PR today, benching 100 lbs. for 10!) Then I've got to take two weeks off (that's going to be hard! just cardio and yoga/pilates for two weeks...I'll be itching to lift again) to decondition, then start the thing over again.
The most noticable benefit to this so far has been in strength gains...I'm pretty sure I'll be seeing a difference in my physique soon, too.
Essentially, I work the whole body every time I lift, which is three times a week. I lift as heavy as I can, in six week cycles. The first two weeks, I do 2/15; then 2/10 for two weeks; then 2/5 for two weeks. (I raise the weight whenever I can, keeping within these reps...I did a PR today, benching 100 lbs. for 10!) Then I've got to take two weeks off (that's going to be hard! just cardio and yoga/pilates for two weeks...I'll be itching to lift again) to decondition, then start the thing over again.
The most noticable benefit to this so far has been in strength gains...I'm pretty sure I'll be seeing a difference in my physique soon, too.
Raina said:I do 3x12 drop sets.
This sounds simple I like that
but what is a drop set?A drop set is when you start out with as much weight as you can handle to hit failure by 12 and struggle out the last rep or two. Then you do do it again with almost no break in between sets with either the same weight if you can get 12 again or else you drop the weight a little. Same for the last set.
I know I'm getting stronger when I can get 2X12 with the same weight and drop for the 3rd. Then next time I'll increase the starting weight.
I know I'm getting stronger when I can get 2X12 with the same weight and drop for the 3rd. Then next time I'll increase the starting weight.
Lady Godiva
New member
My own method which has absolutely nothing scientific in it. Each muscle group/body part once a week, 3 exercises each, 4 sets of 6-12 reps. I usually try to change/include a new exercise every month.
Ok I got a plan in my head for this week I am going to give it a try and post if I like it. Thanks for all your input very helpful.
daisy, in regards to your new leg work out....is that for building muscle or just maintenance?? i to try this but at the same time i want to build muscle in my legs (i suffer from the bubble butt and chicken legs syndrome)...anyways, please get back to me if you have time...thanks, katie
Daisy_Girl said:Nothing fancy.
Lift every body part 1x a week, 3-4 sets of 6-10 reps, almost to failure (no spotter) - I go as close to failure as I can without ripping a bodypart off. The few times I have been able to go over 10, I up the weight.
Yep, this is exactly how I do it as well. I started off following RealGains routine, and modified it a little to end up here.
LaDyBuG said:
I have sufficient muscle in my legs, which is why I focus more on non-weighted exercises. I have found that when I do weighted exercseis (especially heavier weights) I end up more unbalanced - since my upper body doesn't build muscle easily.
The exercises I do help define the muscles I have, and "shape" them more. Not sure how to describe it really.....just helps keep everything firm and defined without adding more muscle.
BUT, if you aren't seeing results in your current leg routine, changing it miught help. Your body adapts, so changing what you do can help "shock" your body into growing.
since i'm looking to add some size and change things up, would it hurt if i did my usual heavy weight leg workout with squats, leg presses, etc and then also did your leg workout later in the week...my promary focus for the next 6 weeks or so is going to be my legs...i just wondered if it hurt to work them out more than once a week....also it seems your leg workout would also be similar to cardio in that it seems high intensity and good for burning cals...always a plus in my book...and thanks for your reply...
I am actually going to continue with 5X5 for this week. Next week I think I am going to try HST I went to the site posted in training thread going to read up on it more this week just continue doing what I was tell then.
Shak I was doing 5x5 for almost 4 months good visible results in muscle growth etc. I am just geting kind of bored with it plus I am getting to a point with some moverments that I can not add more weight.
Wend I was going to check out your online journal but I am not platnium. Before I srtat HST next week I will post my routine if you don't mind giving me your input that would be great.
Shak I was doing 5x5 for almost 4 months good visible results in muscle growth etc. I am just geting kind of bored with it plus I am getting to a point with some moverments that I can not add more weight.
Wend I was going to check out your online journal but I am not platnium. Before I srtat HST next week I will post my routine if you don't mind giving me your input that would be great.
LaDyBuG said:
I think this would be fine. Since you'll be challenging them in different ways, I think it'll be good. You can do one day a 'traditional' weight workout, then one similar to my workout- based on plyometircs, bodyweight, compound movements. The February edition of Oxygen has a workout program (Amy Fadli's) that is almost EXACTLY what I've been doing.
My workout IS pretty close to cardio. My heart rate is up, and the intensity is high.
LaDyBuG said:
I was already doing some of the exercises, the article gave me more alternatives and ideas. It actually is a great set of exercises - it's been a long time since a found a workout article I could use!
no kidding...i looked at the article and your routine a little more and decided i'm going to give it a try....there's not that much space in my gym to do those hopping exercises with the box...any idea where i can get something like that to use at home?? or something i can use as an alternative...it's supposed to hit you right below the knee in height, correct?
Hmmm, I do them at the gym with a stair and 7 risers under each side. It doesn't take a lot of space. I just do it in the corner of the weight room or in the aerobics room if nothing is going on in there.
BUT, if you are doing it at home, you'll need some kind of step/bench that is *just* below knee level. But it also have to be heavy enough to hold your weight and not move around a lot. Look around your house (inside and out) for something that fits the bill. Sometimes a weight bench can work too, depending on your height.
BUT, if you are doing it at home, you'll need some kind of step/bench that is *just* below knee level. But it also have to be heavy enough to hold your weight and not move around a lot. Look around your house (inside and out) for something that fits the bill. Sometimes a weight bench can work too, depending on your height.
LaDyBuG said:
No, I do my own thing, and it changes order, exercises every week. For example, last Saturday this is what I did:
Toe Taps 3x50 (so 25 on each side)
Backward Lunges (back foot elevated) 3x10 on each side
Step Ups 3x10 (on each side)
Toe Taps 2x50 (25 each side)
Backward Lunges (back foot elevated) 2x10 on each side
Step Ups 2x10 (on each side)
In between each set I do a set of unweighted walking lunges, unweighted Plie Squats (toes turned out) or Crunches/Abs on the ball.
So basically no rests, unless I really feel like I need it. IF I do rest, it is usually for about 1 min, give or take.
