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New to Working Out
- Thread starter KWKSLVR
- Start date
My gf wants to start lifting weights and move away from cardio to lower bodyfat (she is already a size 1) and tone up. I think she has the genetics to get a wonderful physique.
Can anyone suggest specific exercises and movements that are good on a 3 day a week split (push pull legs)
This would be what I would have her do (none to failure)
Monday:
Db incline press: 15 reps, 12 reps, 10 reps
Db flat press: 15 reps, 12 reps, 10 reps
Seated Db press: 12 reps, 12 reps
Lateral raies: 20 reps, 20 reps
Lying french press with dumbells (one arm at a time) 15 reps, 12 reps
Db kickbacks: 10 reps, 10 reps
60-90 second rest between sets
then cardio
Weds:
Shoulder width grip lat pulldown: 15, 12, 10 reps
Low row: 12 reps, 12 reps
Pullover: 12 reps
Incline curls: 12 reps, 12 reps
Concentration curls: 10 reps, 10 reps
ABS
Cardio
Fri:
Lunges: 20 reps, 12 reps
Inner and outter thigh machines: 1 set for 10 reps
Leg extensions: 15 reps, 12 reps
Seated leg curls: 12 reps, 12 reps
Lying leg curls: 10 reps, 10 reps
Calves: her choice (3 sets)
ABS
Cardio
NFG
Can anyone suggest specific exercises and movements that are good on a 3 day a week split (push pull legs)
This would be what I would have her do (none to failure)
Monday:
Db incline press: 15 reps, 12 reps, 10 reps
Db flat press: 15 reps, 12 reps, 10 reps
Seated Db press: 12 reps, 12 reps
Lateral raies: 20 reps, 20 reps
Lying french press with dumbells (one arm at a time) 15 reps, 12 reps
Db kickbacks: 10 reps, 10 reps
60-90 second rest between sets
then cardio
Weds:
Shoulder width grip lat pulldown: 15, 12, 10 reps
Low row: 12 reps, 12 reps
Pullover: 12 reps
Incline curls: 12 reps, 12 reps
Concentration curls: 10 reps, 10 reps
ABS
Cardio
Fri:
Lunges: 20 reps, 12 reps
Inner and outter thigh machines: 1 set for 10 reps
Leg extensions: 15 reps, 12 reps
Seated leg curls: 12 reps, 12 reps
Lying leg curls: 10 reps, 10 reps
Calves: her choice (3 sets)
ABS
Cardio
NFG
I meant to the point right before failure where she feels the next one would not be completed on her own volition.
I didnt mean a dinky workout, sorry spat
I am a cycling bodybuilder and even on 500 mg test and 500 mg fina a week, I still find it easy to overtrain. with a natural female athlete with FAR LESS anabolics flowing thru her veins than I, i wuld think overtraining for a newbie would be even more likely to occur.
NFG
I didnt mean a dinky workout, sorry spat
I am a cycling bodybuilder and even on 500 mg test and 500 mg fina a week, I still find it easy to overtrain. with a natural female athlete with FAR LESS anabolics flowing thru her veins than I, i wuld think overtraining for a newbie would be even more likely to occur.
NFG
The next rep could not be done without assistance. When she mentally feels she has reached this point--NOT when she cant do the rep but struggles with it anyway. I don't like training this way ...
Does that routine I listed look solid? Any modifications: her goals are to get a beach bod, which she has, but mostly tone and still cut down on bf, maybe to 16% (large chest)
NFG
Does that routine I listed look solid? Any modifications: her goals are to get a beach bod, which she has, but mostly tone and still cut down on bf, maybe to 16% (large chest)
NFG
She is a small girl and I dont want to see her injured. I have also noticed ::gulp:: that many of the female "squatters" at my gym have abnormally large arses. Is this just a coincidence (I squat of course). I deadlift > 500 lbs and dont want to see her mess up if her form isn't 100%. So maybe throw in leg extensions, but I see no need for a deadlift for her as she is not a powerlifter or a bodybuilder. I wanted to stay away from major MASS movements, hence the isolation movements and no squat/deads.
NFG
NFG
Deep squating does not have to make her ass too big. Certainly it will make it rounder after a while, but it does not have to make a horses ass out of it. The squat is a amazing movement. If she wants to look firmer in the lower body, heavy squating is the very best excercize to do.
makedah
New member
NFG123 said:
Why isn't your girlfriend visiting the board? What kind of 'physique' does SHE want? In addition to coming here, she might want to visit www.stumptuous.com/weights.html It's a great site for women who are just starting to lift weights.
How does being small make it easier for someone to get injured? I hope you're not infantilizing your girlfriend. She just needs to start with an appropriate weight. Assuming she's not crippled by some sort of injury, if deadlifts and squats are good enough for you, they're good enough for her. (I'm not a powerlifter or bodybuilder and I do squats and deads. They're GREAT exercises, and IMHO, worth a dozen isolation moves.) She's at advantage by having someone to teach her form.
As far as staying away from 'mass' moves goes, if your girlfriend wants to "tone up," that means building muscle - you can't 'tone' fat.
makedah
New member
KWKSLVR said:
I'm fairly new at this, and I've gotten lots of info from www.stumptuous.com/weights.html and the archived threads at the Women's board and Training board here. For a month, I did legs, chest/shoulders/tris, and back/biceps on MWF. I liked it okay and found that it gave my sore and exhausted body enough rest time, but I'm tinkering with it now in order to personalize the routine.
Susp's_Babe
New member
makedah - I agree 100%!!!
Squats and deadlifts are incredible moves for women. I have just started doing them under the supervision of an experienced lifter and I have felt more "growing pains" these last few weeks than I have ever felt from a workout before.
Again - if she wants big improvements . . . she can't skip the moves that work the entire body. I also am a small person - small gals can lift weights - we won't break!
Squats and deadlifts are incredible moves for women. I have just started doing them under the supervision of an experienced lifter and I have felt more "growing pains" these last few weeks than I have ever felt from a workout before.
Again - if she wants big improvements . . . she can't skip the moves that work the entire body. I also am a small person - small gals can lift weights - we won't break!
Susp's_Babe
New member
NFG123 -
I didn't mean to slam your opinions, just have some faith in her, because only a workout that challanges her will give her the results she is looking for.
I didn't mean to slam your opinions, just have some faith in her, because only a workout that challanges her will give her the results she is looking for.
I'm really sorry that deads and squats are out for her. Women continually ask me how I got such lean and "toned" legs/butt. I carry no cellulite on them at all and they are a nice rounded and small shape.
I have to tell them it's heavy squatting and SLDL. All those years I did lunges and inner/outer thighs I never saw results like this. My ass and thighs are lovely and firm now.
Squats & deads also teach you how to use your whole body in order to 'lift' as well as strengthening these areas in a way which gets them used to working as one to stabilise your body. All this is important for lifts using upper body and will help prevent injuries.
Leaving out these basic strengthening exercises could lead to muscular imbalances and ultimately injury. I have never injured myself deading or squating - the only injuries I have had through lifting were upper body and before I started deads/squats - I have had nothing since.
BTW I will mail you a pic off my ass - the one that squats nearly 200lbs!
I have to tell them it's heavy squatting and SLDL. All those years I did lunges and inner/outer thighs I never saw results like this. My ass and thighs are lovely and firm now.
Squats & deads also teach you how to use your whole body in order to 'lift' as well as strengthening these areas in a way which gets them used to working as one to stabilise your body. All this is important for lifts using upper body and will help prevent injuries.
Leaving out these basic strengthening exercises could lead to muscular imbalances and ultimately injury. I have never injured myself deading or squating - the only injuries I have had through lifting were upper body and before I started deads/squats - I have had nothing since.
BTW I will mail you a pic off my ass - the one that squats nearly 200lbs!
spatterson said:15 is the max I would do. No, that's the max I'd tell your g/f to do...I'd do 5 sets of 2.
No failure, no intensity, no squats, high reps, not alot of weight...like W6 once said, "You can lead a man to logic, but you can't make him think." Or 'her,' as the case may be.
She wants to Tone up, im sorry but squats ARE NOT NECESSARY. If she doesn't want to fucking do them, then she doesn't want to fucking do them ... what is so difficult to understand about all of this?
Why does she need 6-10 rep range ... for maximum hypertrophy. How about I put her on my routine, extraordinarily high intensity, every set to failure and 8-10 reps, one set per exercise, 5-6 per large bodyparts and 3-4 fore small ... like Yates. Then Ill start her on 5 mg var and 50 mg nandrolone phenyl prop per week. Like me, she hopes to gain 40+ lbs in one cycle!
For her, and I know her body and so does she better than anyone on this board, 10 sets to failure per bodypart with high intensity is OVERTRAINING. I am on > 1 g fina and test a week and when I DID this I OVERTRAINED. I made gains, but slower ones.
I adjusted my routine to the above, and Ive gained 40 lbs in 8 weeks of a 12 week cycle so far, 6 lbs fat, im on liquidex so ~5 lbs water, the rest solid mass.
After all, bodybuilding IS for everyone.
Or better yet, lemme start her powerlifting. Because she really _wants_ to powerlift. That has been the point of this whole thread.
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Obviously everyone is missing the whole point of this thread. If she doesnt want to deadlift or squat, SHE DOESNT WANT TO DEADLIFT or squat. Just accept it. RESPECT people's wishes, and their choices. Its her body, her workout, she can choose whether or not to do them, and neither I nor her deserve to be mocked because of that. If you don't like it, state it simply kindly and shaddup. I came here looking for help to a routine I posted, and intsead had everyone tell me what else she should be doing that we have already decided not to do ...
If i went on the anabolic board and asked for cycle advice and said "I cant take test cause I break out like a fucking pepperoni pizza, and I dont want to use it" no one would say "YOU _HAVE_ to use test" cause they understand, accept and RESPECT that statement as my choice.
She isnt squatting, she isn't deadlifting, end of discussion. Berating this choice at this point only makes you look like an ass. This is supposed to be about the free exchange of information and ASSISTANCE from lifters I have talked to and respect (and I WANT to still respect).
If she doesnt want to do that, then suggest alternatives, or give suggestions she can work around, don't prosylatize to your way of lifting. Just as you wouldnt force your faith on another ...
It's pathetic that this thread has deteriorated into. With that said, only a few positive or redeeming comments have been made.
Thanks susp_babe and of course to the lovely woman who shared her experience and one reason to consider squatting, that certainly is far more genuine than using jaded metaphors to achieve a purpose and debase the status of MODERATOR.
NFG
Ok I have typed this reply several times..and I am going to TRY my best to use some tact...even though I really don't want to. I went back and read the entire thread twice...just to follow the flow of the conversation. And I have no idea where this is coming from.
You asked what the most effective way for her to reach her goals....and everyone said that she should squat and deadlift. If she doesn't want to do that for whatever reason then her progress will be slower. And the women of this board are about progress...so it would seem foreign to them that someone wouldn't use the most effective movements possible.
And its ok for susp_babe to suggest squats...but when Spatts makes the same suggestion she is not geniune? "Debase the status of MODERATOR"??! I don't know what you are talkin about...but Spatterson has the respect of everyone on this board. And that is for a reason...SHE DESERVES IT!!
" I came here looking for help to a routine I posted, and intsead had everyone tell me what else she should be doing that we have already decided not to do ..." Well if everyone told you that what you were doing wasn't right...what does that mean? And if you had already decided what you were and weren't going to do...then whats the point of asking for Opinions?
"She isnt squatting, she isn't deadlifting, end of discussion. Berating this choice at this point only makes you look like an ass." Sorry man...but at the end of the day...the only person on this thread that looks like an ass is you. You asked for opinions...and you got them. If you want her to take the slow road to success...yes that is your decision. But the women of this board are just tryin to help you out when they suggest a better way.
You asked what the most effective way for her to reach her goals....and everyone said that she should squat and deadlift. If she doesn't want to do that for whatever reason then her progress will be slower. And the women of this board are about progress...so it would seem foreign to them that someone wouldn't use the most effective movements possible.
And its ok for susp_babe to suggest squats...but when Spatts makes the same suggestion she is not geniune? "Debase the status of MODERATOR"??! I don't know what you are talkin about...but Spatterson has the respect of everyone on this board. And that is for a reason...SHE DESERVES IT!!
" I came here looking for help to a routine I posted, and intsead had everyone tell me what else she should be doing that we have already decided not to do ..." Well if everyone told you that what you were doing wasn't right...what does that mean? And if you had already decided what you were and weren't going to do...then whats the point of asking for Opinions?
"She isnt squatting, she isn't deadlifting, end of discussion. Berating this choice at this point only makes you look like an ass." Sorry man...but at the end of the day...the only person on this thread that looks like an ass is you. You asked for opinions...and you got them. If you want her to take the slow road to success...yes that is your decision. But the women of this board are just tryin to help you out when they suggest a better way.
bro,
its the tone and context in which dingo and spatterson suggested squats.
neither even knows me, but only one gave me and my gf the basic respect requisite to the treatment of ALL PEOPLE on this board.
Ive earned my goddamn keep helping enough ppl on the anabolic board to ask for help once a in a while for SOMEONE ELSE without getting toasted.
And if you hadnt noticed, i said ID TALK WITH HER MORE ABOUT SQUATTING.
All these flames have really pissed me the fuck off.
This thread has produced nothing useful, as far as helping my gf who is NEW to lifting try to improve her physique without using squats. Spatt has made NEGATIVE comments on the routine, with some moderate suggestions, I said to failure as in when she cannot or feels she cannot do another rep. Dont most power lifters train this way? Why the hell should she try to when she thinks she cannot, and require a forced rep from a spotter, thats artificial fatigue and counter productive to any kind of muscle growth ... OVERTRAINING. In an untrained state, any kind of resistance program will produce results, she doesn't have to be solid all compound movements to grow, a little ... her main goal is tone, that is the muscle mass she has + 5-10 lbs and less bodyfat (even tho she is amazing)
she doesnt need squats, she doesnt need deadlifts and she CERTAINLY doesnt need gear to do this.
Hannibal, Jeff Willet and Skip La Cour don't deadlift and look at their physiques. Certainly not deadlifting has HURT them as skip has only won 3 heavyweight team universe titles and jeff has walked away with one...when you win one, them PM me and extol the values of deads.
Im not saying they are useless. I DO THEM!!! Ive always suggestions basic compound movements, and I rarely use isolation lifts. But my goals are DIFFERENT than hers. I want to compete, she doesnt give a rats ass about fitness competitions. She wants to have fun in the gym, pushing yourself 110% each time will cause burnout, fatigue and overtraining in most people.
NFG
its the tone and context in which dingo and spatterson suggested squats.
neither even knows me, but only one gave me and my gf the basic respect requisite to the treatment of ALL PEOPLE on this board.
Ive earned my goddamn keep helping enough ppl on the anabolic board to ask for help once a in a while for SOMEONE ELSE without getting toasted.
And if you hadnt noticed, i said ID TALK WITH HER MORE ABOUT SQUATTING.
All these flames have really pissed me the fuck off.
This thread has produced nothing useful, as far as helping my gf who is NEW to lifting try to improve her physique without using squats. Spatt has made NEGATIVE comments on the routine, with some moderate suggestions, I said to failure as in when she cannot or feels she cannot do another rep. Dont most power lifters train this way? Why the hell should she try to when she thinks she cannot, and require a forced rep from a spotter, thats artificial fatigue and counter productive to any kind of muscle growth ... OVERTRAINING. In an untrained state, any kind of resistance program will produce results, she doesn't have to be solid all compound movements to grow, a little ... her main goal is tone, that is the muscle mass she has + 5-10 lbs and less bodyfat (even tho she is amazing)
she doesnt need squats, she doesnt need deadlifts and she CERTAINLY doesnt need gear to do this.
Hannibal, Jeff Willet and Skip La Cour don't deadlift and look at their physiques. Certainly not deadlifting has HURT them as skip has only won 3 heavyweight team universe titles and jeff has walked away with one...when you win one, them PM me and extol the values of deads.
Im not saying they are useless. I DO THEM!!! Ive always suggestions basic compound movements, and I rarely use isolation lifts. But my goals are DIFFERENT than hers. I want to compete, she doesnt give a rats ass about fitness competitions. She wants to have fun in the gym, pushing yourself 110% each time will cause burnout, fatigue and overtraining in most people.
NFG
I recant what I said about you as a mod....point well taken.
I will incorporate many of the changes you suggested. Lower the reps, stress intensity, but stop before absolute concentric failure. In the first few months the nevous system sucks and this will tax it beyond belief. When it becomes a bit more developed, I can step it up a notch, and see how she is liking it and if she can stick with it.
I will suggest lighter squats and light stiff legged deads until she gets form down ... im not going to bother her with normal deads. Her lower and mid back is thick for a small girl, imo, and needs no more work, except back extensions to strengthen and ab work for squats ... i dont wanna hassle her anymore about this.
Ill let her read this thread and make her own response. she made a name but for some reason it didnt come thru to her hotmail addy ... hence im doing this as her agent.
thanks all,
NFG
I will incorporate many of the changes you suggested. Lower the reps, stress intensity, but stop before absolute concentric failure. In the first few months the nevous system sucks and this will tax it beyond belief. When it becomes a bit more developed, I can step it up a notch, and see how she is liking it and if she can stick with it.
I will suggest lighter squats and light stiff legged deads until she gets form down ... im not going to bother her with normal deads. Her lower and mid back is thick for a small girl, imo, and needs no more work, except back extensions to strengthen and ab work for squats ... i dont wanna hassle her anymore about this.
Ill let her read this thread and make her own response. she made a name but for some reason it didnt come thru to her hotmail addy ... hence im doing this as her agent.
thanks all,
NFG
takniteasy
Banned
One of the most critical and important parts of training, no matter what your goal is, is the right mindset. I did read this thread two or three times and that seems to me to be what is lacking. If your S/O thinks she cannot do another rep, then she won't be able to. As for the compound moves (squats, deads, etc.), you already said what I would have suggested: Lite on the weight until the form is down pat. No, they are not necessary but they certainly do help. Also, there won't be overtraining if she gives her body the appropriate amount of time to recuperate after each workout and take some time off after a few weeks or months, whatever the case may be. Actually, less reps with moderate/heavy weights may help prevent overtraining in the long haul as opposed to more reps w/moderate (read non-challenging) weight.
My own experience has taught me (and a number of other women as well) that if you do not challenge your muscles, they will never change, in shape or size. IMO, the only ways to challenge the muscles are to increase the amount of weight moved or new movements.
Sorry if this seems like a flame. It is not meant to be. Just throwin' my .02 in here.
Also, there won't be overtraining if she gives her body the appropriate amount of time to recuperate after each workout and take some time off after a few weeks or months, whatever the case may be. Actually, less reps with moderate/heavy weights may help prevent overtraining in the long haul as opposed to more reps w/moderate (read non-challenging) weight. My own experience has taught me (and a number of other women as well) that if you do not challenge your muscles, they will never change, in shape or size. IMO, the only ways to challenge the muscles are to increase the amount of weight moved or new movements.
Sorry if this seems like a flame. It is not meant to be. Just throwin' my .02 in here.
I really wasn't flaming. It's just that I have seen myself and other women start off a certain way and get discouraged when the results slow down and stop.
I was then approached by a bodybuilder who showed me how to get results. I followed this and now want to prevent others from going through the years of frustration I did.
Powerlifting moves such as squats and deads are recommended by sports Drs and chiropractors as the best way to use weights to strengthen, protect and provide a base from which to enhance the way your body looks. The bicep curls, flyes etc we all do and the rest of what many think of as a traditional bbing/toning workout can get very 'cosmetic'. Now we all want to look good, that is 95% of why we are all here in this lifestyle - but hey we want to be healthy too and help our bodies work safely and efficiently.
So adding what are known as 'powerlifting' moves will help your body move safely towards your goals, provide a strength base for your whole body upon which the cosmetics can be built.
I do not flame people. That is not constructive. I am not here to be destructive rather to assist and advise with my knowledge and experiences to enable others to progress faster towards their goals without wasting time or injuring themselves so that they stay in the fitness lifestyle thus promoting their health.
I was then approached by a bodybuilder who showed me how to get results. I followed this and now want to prevent others from going through the years of frustration I did.
Powerlifting moves such as squats and deads are recommended by sports Drs and chiropractors as the best way to use weights to strengthen, protect and provide a base from which to enhance the way your body looks. The bicep curls, flyes etc we all do and the rest of what many think of as a traditional bbing/toning workout can get very 'cosmetic'. Now we all want to look good, that is 95% of why we are all here in this lifestyle - but hey we want to be healthy too and help our bodies work safely and efficiently.
So adding what are known as 'powerlifting' moves will help your body move safely towards your goals, provide a strength base for your whole body upon which the cosmetics can be built.
I do not flame people. That is not constructive. I am not here to be destructive rather to assist and advise with my knowledge and experiences to enable others to progress faster towards their goals without wasting time or injuring themselves so that they stay in the fitness lifestyle thus promoting their health.
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