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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.
