Corn - Is there a woman's version of the Old School Method?

[frorider6]

Keeping in mind most women's goals of shedding fat while gaining strength and maybe a little muscle (as long as overall weight doesn't go up). I'm just curious if there's an intense 6 weekish workout along the Old School methods that would apply to women.

I do realize that cardio will play a larger part in a woman's program than in a man's, and the diet would have to be a little more strict.

 

[The Shadow]

SEVERAL women including my wife did the SAME program you did.

THe wife is 5'4" 125 pounds and a size 2 who can bench body weight for 5 reps.

She LOVED it. Gained about 5 pounds of muscle during the 6 weeks.

Just add moderate cardio after the w/o and she''s in the gyn just 3 days per week.

 

[frorider6]

SEVERAL women including my wife did the SAME program you did.

THe wife is 5'4" 125 pounds and a size 2 who can bench body weight for 5 reps.

She LOVED it. Gained about 5 pounds of muscle during the 6 weeks.

Just add moderate cardio after the w/o and she''s in the gyn just 3 days per week.

Well, I know my girl. She loves her cardio. Considering she'd add on 20 minutes of cardio after each workout, would it be helpful of detrimental for her to do cardio on Tues and Thurs?

 

[The Shadow]

Well, I know my girl. She loves her cardio. Considering she'd add on 20 minutes of cardio after each workout, would it be helpful of detrimental for her to do cardio on Tues and Thurs?

30 minutes on t and th will be fine.



Did she not try the other w.o I laid out for her?

 

[frorider6]

30 minutes on t and th will be fine.



Did she not try the other w.o I laid out for her?

She did and she liked it, but she wants more cardio.

 

[The Shadow]

Then switch over to this one then...

 

[frorider6]

Here is how I would interpret the Old School Method for women. Corn, please change anything that's not right:

Monday
Deadlifts 1 max set of 20.
Overhead Press - 5 sets of 5
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20
Cardio - moderate intensity, 10 minutes doing 2 different types of cardio. ex - 10 minutes eliptical, 10 minutes bike.

Tuesday
Interval or high intensity cardio. ex - running 30-45 minutes

Wednesday
Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20
Standing Calf Raise - 2 sets of 20
Cardio - moderate intensity, 10 minutes doing 2 different types of cardio. ex - 10 minutes eliptical, 10 minutes bike.

Thursday
Interval or high intensity cardio. ex - running 30-45 minutes

Friday
Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday
Cardio - moderate intensity, 10 minutes doing 2 different types of cardio. ex - 10 minutes eliptical, 10 minutes bike.

 

[The Shadow]

Monday
STIFF - Deadlifts 1 max set of 20.

Wednesday

WALKING LUNGES



everything else looks good.

 

[frorider6]

Monday
STIFF - Deadlifts 1 max set of 20.

I always forget to change that when I copy and paste from the Old School thread.

Wednesday

WALKING LUNGES

Instead of something or in addition to? She likes the Smith Machine lunges. Would those be acceptable? She's already seen this thread and still doesn't think it's enough cardio. She wants to do at least 30 min on lifting days and 60 minutes on nonlifting days. She has also expressed an interest in lat pulldowns. I suggested substituting them for shrugs.

I'm just concerned about that much cardio combined with this program. Like I said, she loves her cardio and "runner's high".

 

[The Shadow]

I always forget to change that when I copy and paste from the Old School thread.



Instead of something or in addition to? She likes the Smith Machine lunges. Would those be acceptable? She's already seen this thread and still doesn't think it's enough cardio. She wants to do at least 30 min on lifting days and 60 minutes on nonlifting days. She has also expressed an interest in lat pulldowns. I suggested substituting them for shrugs.

I'm just concerned about that much cardio combined with this program. Like I said, she loves her cardio and "runner's high".

My fault - sub that for the deadlifts on Wednesday - walking or smith either one is fine. I suggested walking cause it will elevate the hr a little more

Tell her that 30 on lifting days and 45 on non. Anything more will retard her fat burning.

 

[frorider6]

Easy to follow format:

Monday
Stiff Leg Deadlifts 1 max set of 20.
Overhead Press - 5 sets of 5
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20
Cardio - moderate intensity, 10 minutes doing 2-3 different types of cardio. ex - 10 minutes eliptical, 10 minutes bike. 20-30 minutes total cardio

Tuesday
Interval or high intensity cardio. ex - running 30-45 minutes

Wednesday
Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Lunges- 1 set of 20
Standing Calf Raise - 2 sets of 20
Cardio - moderate intensity, 10 minutes doing 2-3 different types of cardio. ex - 10 minutes eliptical, 10 minutes bike. 20-30 minutes total cardio

Thursday
Interval or high intensity cardio. ex - running 30-45 minutes

Friday
Lat Pulldowns - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday
Cardio - moderate intensity, 10 minutes doing 2-3 different types of cardio. ex - 10 minutes eliptical, 10 minutes bike. 20-30 minutes total cardio






Corn, I hope this helps someone. I'd hate to think we were just sitting here talking to ourselves.

 

[Genie]

This is great! I will start Monday. I have been doign a variation of this recently, but will begin with this schedule next week. Thanks!

 

[b fold the truth]

Is there a reason why she wants to do so much cardio? If she is trying to burn fat then she needs to remember that what you want to do and what works is two different things.

On the other hand, if she just loves to run and do cardio (which I think is the case) then go for it. Do what you love to do...

B True

 

[Genie]

Is there a reason why she wants to do so much cardio? If she is trying to burn fat then she needs to remember that what you want to do and what works is two different things.

On the other hand, if she just loves to run and do cardio (which I think is the case) then go for it. Do what you love to do...

B True

It is more what I love to do. I really enjoy lifting and although I have always worked with weights on machines, I am so glad that Fro introduced me to free weights. I understand that for burning fat, the best thing to do is lift, build muscle and increase my metabolism. HOwever, I know my body and when I am tyrign to burn fat in a hurry (we are going on vacation to teh beach in three weeks) increasing my cardio works great. I do, however, get torn sometimes when I am running short on time and only have 30-60 minutes for a workout. Like tonight, it is Fro's brithday and we have reservations, so I have limited time at the gym. I want to do something, rather than blow it off, so I will do 30 minutes of cardio. Plus, I am on NYC and it makes my cardio workouts awesome because I have so much energy. Is this the wrong way of thinking?

 

[b fold the truth]

I really don't know a lot about cardio and dieting, but if you do what you love to do...then you can't be going too far in the wrong direction.

I do not always like what I do in the gym, but it allows me to do what I love to do...better. I love to do event training on Sunday's...and even thought doing the events for 4 hours is not the best thing in the world to do...I would not trade it for anything.

Ohh...happy birthday Fro....and God Bless.

B True

 

[trial0r]

Corn, I hope this helps someone. I'd hate to think we were just sitting here talking to ourselves.

it really does my girlfriend is gonna start it soon