Women and VERY light weights

[b fold the truth]

Hannibal has seen me squat..trying to learn to box squat. Guess that I am just lucky that I am a strong boy because he says that my box squat form sucks!!! Have always been used to a bodybuilding squat with the feet close, toes straight ahead, and to the floor. Going to a powerlifting squat is so much different...just hard to adapt to in my little power rack.

Ohhh...my point. Hannibal, after watching me squat, said for me to practice with a broom stick. Maybe this woman was a 600lb squatter too and she was just working on form?

B True

 

[flex4life]

Garza,

The '5 lb dumbbell syndrome' women practice is way too common... seen it for years, way too many years. And all the gals on the women's board would agree, I'm sure.

They say, "I don't want to get big... just tone." I say, "Tone what?" They say, "My muscles." I say, "What muscles? You must have something THERE before you can tone it."
Some women think a shapely, strong physique happens overnite... few weeks.. few months...HA!

 

[buksoon]

I lift as heavy as possible. Often I feel like I'm gonna hurl; once I fainted and the staff called the paramedics! I was just wrestling with 3x my body weight on the leg press, and then passed out from my heart spiking too much.

And still, I am not even close to being "Chyna-like." It's called: not having testosterone!!

But you know what? The results (the good physique, all that) are sooo not the reason. I think all the women who really kill themselves like that do it more for the challenge. Seeing how much we can endure from week to week. The pride that comes from self-mastery.

Because the fact is: For most of us (a lucky few exceptions), the results will NEVER , EVER match the effort (again: no testosterone). We keep coming back and lowering the peg on the machines and grabbing the heavier weights for other reasons.

I even think all the vein action on my small body is kind of ugly. But I won't stop causing them!

 

[b fold the truth]

You just fired me up girl!!!!! Heck yeah!!!! I'd been yelling for you right before you passed out.

I remember when I was all about doing 6 sets of 10 reps, closer stance, toes ahead, to the floor with 60 sec rest between sets. I remember doing 300lbs and finishing my 5th set. Then I ran out to the bushes, took my shirt off, laid in the snow...and puked. I then went back inside and finished my 6th set with a pale white face

I remember my mother doing sets of 10 with 6 plates on either side of the leg press...she'd go over to the guys and ask them to please leave the weights on the press because she wanted to warm up with it later

B True

 

[Hannibal]

Greaat post Buksoon

 

[Phemomena]

ay buksoon... get off that leg press and do some squats like a real man hehe

 

[MuSuLPhReAk]

Maybe she was recovering from an injury and is not ready to go heavier even though she is strong enough to. Gotta stop judging people guys until u know the facts.

 

[goahead]

I highly recommend squats and stiff legged deadlifts for the ladies. The girls that actually do this at my gym (i kind of promoted it) have build way better butts and nice curved legs than the girls that do endless sets of lunges with the 10 lbs dumbells

Have these girls become overmuscular and gnarly?
NOPE

Besides the girls using 5 lbs syndrome you also have the girls doing low impact cardio 1.5 hours 4-5 times a week at 40 % VO2 max (postulated as best fatburning level) syndrome with little or no results!!!

Read some good posts on this board about why short bouts of intensive interval sprint training delivers more results (less fat and more tone) in less time!


For a female that wants a hot body i would think of the following routine:


MO: high impact cardio/abs/butt

- 5 minutes warmup
- 20 minutes sprint training short intervals (30 sec) at 80-90% Vo2 MAX on stairclimber or stepmachine (next interval when hartbeat is back at 130 )
- abs training
- butt exercises (like leg lifts etc)
3 * 12 outer thigh machine
3 * 12 inner thigh machine


TU: weights, pec & back

pec:
- 3 * 8 barbell benchpress (increase weight, last set max out)
- 3 * 8 weighted dips
- 3 * 8 incline benchpress or incline dumbell press
- 3 * 8 flat dumbell press
back:
- 3 * 10 chins
(start with chinup station but goal is free chins)
- 3 * 10 t-bar row
- 3 * 10 dumbell row
- 3 * 10 close reverse grip pulldown
- 6 * 12 hyperextensions with weight

WE: high impact cardio/abs/butt

- 5 minutes warmup
- 20 minutes sprint training LONG intervals (60 sec) at 80-90% Vo2 MAX on bike or stepmachine (next interval when hartbeat is back at 130 )
- abs training
- butt exercises (like leg lifts etc)
3 * 12 outer thigh machine
3 * 12 inner thigh machine



TH: weights, legs, calves, forearms, especially hamstraings, inner thighs and lower butt (from a girls perspective)

9 * 15-12 reps squats (you will become a squat expert!)
3 * 8 leg curl
3 * 8 stiff legged deadlift
3 * 12 heavy lunges (gives seperation and build lower glutes)

3 * 12 outer thigh machine
3 * 12 inner thigh machine

3 * 8 seated calve raises
3 * 8 standing calve raises
3 * 20 seted calve raises
3 * 20 standing calve raises

3 * 8 dumbell hammer curl
3 * 8 reverse barbell curl
3 * 12 reverse cable curl


FR: OFF DAY (serious leg training demands for a recovery day, avoid cardio at all cost next day!)

SA:
get out of bed, take ECA stack and do some moderate pre-breakfast cardio (40-60 minutes)
later that day:

weights, delts, bi, tri

(pre-exhaust side delts)
3 * 10 dumbell side laterals
3 * 10 cable laterals
3 * 10 1 arm side laterals on incline bench

3 * 10 front barbell press
3 * 10 arnold press
3 * 10 barbell or dumbell front raises
3 * 10 upright row

9 * 10 rear delt machine


3 * 10 alternate db curl
3 * 10 db concentration curl
3 * 10 larry scott curl wit straight bar
3 * 15 (choose)
- seated dumbell curl
- cable curl to head
- straight barbell curl
- 1 arm scott db curl or scott cable curl

3 * 10 weighted dips
(start with dip station or between benches, work towards free dips with bodyweightm than add weight)
3 * 10 california presses or close grip benchpresses
3 * 10 1-arm overhead dumbell extension
3 * 10 cable pushdown with short bar
3 * 15 (choose)
- rope pushdown
- 1 or 2 arm reverse grip pushdown
- dumbell kickback
- 2 arm overhead dumbell or cable extension


SU: do the workout you started with Monday
(high impact cardio short invals that is)
next time the weekroutine will end one day earlier etc...

 

[tripleV]

so it's officially called "5 lbs. syndrome"!

 

[Phemomena]

Maybe she was recovering from an injury and is not ready to go heavier even though she is strong enough to. Gotta stop judging people guys until u know the facts.

not sure who that is directed at, if it's at garza et al, then i'll just say that i did commend his lady for trying, but i can see his point about adding 5 lbs to a 45lb bar... hell, there's likely to be a 5 lb fluctuation between bar to bar alone... 5 lbs to legs really isn't worth it... she probably should either be doing the bar alone or add about 5-10 lbs to each side... its her body, her workout, she can do what she wants, but dang, that sounds like a waste of a couple of cuffs to me

as for the other 70% or so of women who squat with weights those pink weights... they're all injured?? we're really talking about a mentality and not singling out one particualar girl...

and if this is directed at me and my comment to buk... well 1) that was meant as a joke, she's got a great attitude and i'm proud of her... and 2) it was in reference to another thread...

buk - seriously though, great attitude and outlook on this... but if you are passing out with about 300lbs on the sled (that's about right if i remember correctly), you might want to get to the doc and make sure everything's kosher (it's a great accomplishment, and granted i'm not sure about your training background, medical history, workout that day, diet ect there's probably other factors involved... but that sounds a little scary to me personally....)

i've gone super heavy on legs, to the point where i was dizzy, nauseated, and almost crapping my pants, i've never passed out... there may be an underlying condition, and if that was the case, you'd probably want to know about it sooner rather than later, right? if you did get checked out at that time (and not just by the paramedics, but by specialists), and all was well, then great job.. keep up the good work... and be careful with yourself....

5 lb syndrome... hehe.. hopefully its not contagious... eeeek...