Please Scroll Down to See Forums Below My girlfriend has sparked a new interest in lifting and getting into shape. She has already begun her diet, which is good because I at least have a partner to look after and vice versa. I figure that she needs to be doing mainly high rep sets for a strong lean look, but I'm not sure of the amount of sets or the type of exercises that she can do. I figure squats for legs, bicep and tricep work for arms, some flat dumbbell bench work, and a few pulldowns for back with some dumbbell shoulder presses would be ok, but I'm unsure. I need links to girl workout articles. She isn't huge into lifting, so I need something that will start her off slow and get her into it without burning her out to quick.
Where can I find GIRL lifting routines, with exercise, set, and rep numbers?
- Thread starter CobraUTAH
- Start date
gettinlarger
New member
You can put her the exact routine youre doing, whatever that may be. It's cool that you got your girl to lift with you. You say she's not huge into ... you just wait. When she sees her BF drop and her strength increase, she'll love it.
I would start her off with the same exercise selection you do, but with no weights yet. Let her get her form down, and get her body used to the movements.
This is just my opinions, because I've never trained a girl before. See if you can some of the elite ladies to respond to this. Or SofaGeorge or Citruscide. I know they are training the females currently.
I would start her off with the same exercise selection you do, but with no weights yet. Let her get her form down, and get her body used to the movements.
This is just my opinions, because I've never trained a girl before. See if you can some of the elite ladies to respond to this. Or SofaGeorge or Citruscide. I know they are training the females currently.
MsBeverlyHills
New member
my 1st yr- I trained @12-15 reps-- more of a fat-burner workout. I would do a combo of free weights & machines.. check out Oxygen mag & Fitness RX for good beg routines.
Thanks for the responses. Should a girl do the same core exercises like a guy? One of you said to do the same lifts that I do which sounds great but I'm curious as to how many sets or reps she should be doing. I'm doing 5x5 for arms, but I don't think she needs that. So should I have her do say dumbbell or straight bar curls for 4 sets of 10-12 reps, while supersetting with a tricep lift like pushdowns, or french curls? I guess I'm asking for what would be the maximum sets for a girl to do, then I can find a routine and work her up to that level.
gettinlarger
New member
CobraUTAH said:
I dont see how such high volume would benefit. Maybe post this question on the Womens board, in addition to this one?
Seriously, PM SofaGeorge and C-Ditty.
MsBeverlyHills
New member
Ian King (testosterone.net)--
If your main goal is muscle growth:
0-2 years of experience: 10-15 reps
3-6 years of experience: 8-12 reps
6-10 years of experience: 6-10 reps
>10 years of experience: 4-8 reps
If your main goal is muscle growth:
0-2 years of experience: 10-15 reps
3-6 years of experience: 8-12 reps
6-10 years of experience: 6-10 reps
>10 years of experience: 4-8 reps
Here's what I did starting out, and I've always trained with guys, doing the same things they do. This particular regimen was for losing bodyfat while maintaining, maybe even growing a little, muscle:
Weights alternating heavy one week and moderate the next, for example:
Monday: legs
Tusday: back and rear delt
Wednesday: off
Thursday: Chest and tri's
Friday: shoulders and bis
Saturday: abs
On, for example Thursday, do shoulders light and bis heavy (start with the heavy) and then the next week shoulders heavy and bi's light. Heavy being about 90% of max and light being about 60% of max.
Cardio 5-7 days a week max (start with 3 non-training days) first thing in the morning, empty stomach, OR AFTER WEIGHTS. Moderate intensity, moderate speed, longer duration: walk up hill at 15% grade, 2.5 mph, for 60 min...point being, keep the heart rate between 135-140. I added a second cardio session in the evenings, 20-30 min, and straight protein after that, but only if one session and a clean diet aren't cutting it. At least two of my weekly sessions were HIIT Sprints on an eliptical or track.
My cutting diet looked like this:
http://www.asylum-strength.com/spat-cutting.htm
You would have to alter the times by when you train, and cycle the carbs 3 days low (.5g/kg body weight) and 2 days high (2.0g/kg body weight), or high on training days and low on non training days. The diet in the link represents the 100g CHO median.
1Kg = 2.2046 lbs
Weights alternating heavy one week and moderate the next, for example:
Monday: legs
Tusday: back and rear delt
Wednesday: off
Thursday: Chest and tri's
Friday: shoulders and bis
Saturday: abs
On, for example Thursday, do shoulders light and bis heavy (start with the heavy) and then the next week shoulders heavy and bi's light. Heavy being about 90% of max and light being about 60% of max.
Cardio 5-7 days a week max (start with 3 non-training days) first thing in the morning, empty stomach, OR AFTER WEIGHTS. Moderate intensity, moderate speed, longer duration: walk up hill at 15% grade, 2.5 mph, for 60 min...point being, keep the heart rate between 135-140. I added a second cardio session in the evenings, 20-30 min, and straight protein after that, but only if one session and a clean diet aren't cutting it. At least two of my weekly sessions were HIIT Sprints on an eliptical or track.
My cutting diet looked like this:
http://www.asylum-strength.com/spat-cutting.htm
You would have to alter the times by when you train, and cycle the carbs 3 days low (.5g/kg body weight) and 2 days high (2.0g/kg body weight), or high on training days and low on non training days. The diet in the link represents the 100g CHO median.
1Kg = 2.2046 lbs
SofaGeorge
New member
Women who sti8ck with it usually train just like the guys. There is no reason for a "woman's" routine.
pwr_machine
New member
Girls train different than guys?
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