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 Women's Discussion Board
 Female training... expected results/proper planning
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| Author | Topic: Female training... expected results/proper planning |
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Polaris Amateur Bodybuilder (Total posts: 2) |
posted May 31, 2000 04:30 PM
  
Hi everyone... I was wondering if I could ask a few questions about female training since I have a friend who really wants me to help her put on some muscle and lose some fat. Now, I could probably give a male some pretty good advice, but I'm not exactly sure how female and male training differ. She's about 5'3" 120lbs and I would guess-timate her BF to be somewhere in the upper twenties. If she plans on gaining mass while losing some fat, should she eat at her BMR or above it? Around what should her protein/carb/fat split be? Same as for a male trainee? Also, how many pounds of muscle can she expect to gain weekly assuming a correct diet and proper training (no AS)? I expect about a pound a week as a male, but I'm not sure if ladies are that lucky... And finally, can someone with experience confirm my beliefs that training with low weights and high repetitions is wasteful unless strictly training for muscular endurance? I should have her lifting big weights with low reps and doing things like squats, bench presses, deadlifts, dips, chin-ups, etc... - correct? Thank you, I would appreciate any help and any progress reports for a natural female trainee if anyone is willing. Thanks again. IP: Logged |
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MrMuscle Pro Bodybuilder (Total posts: 428) |
posted June 01, 2000 07:32 AM
read the post "women and diet.." for diet tips..as to a workout, i would highly suggest that she logs on to www.gymamerica.com the advice they give there is fantastic. just ask skydancer. ------------------ http://home.sol.no/~mrmuscle/ IP: Logged |
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WarLobo Moderator (Total posts: 519) |
posted June 02, 2000 10:14 AM
My wife and her lady friends all train just like I do - for the most part. Big compound movments using free weights. 'Course they don't quite lift as much weight - YET  Late Lobo IP: Logged |
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FitnessChick Pro Bodybuilder (Total posts: 387) |
posted June 02, 2000 10:25 AM
ditto on warlobo...i train super heavy & with lower reps, & stick primarily to free weight movements, & occcasionally i will use a machine or 2 that i think are decent... i started training about 4- 5 years ago, & have always trained this way....of course my body wasnt always capable of doing what it does now....but as i built up strength, i always pushed myself further....i went from 113 lbs at around 19% bf about 4 or 5 years ago, to being 141 now at about 12% bf....when i do shoots, i will often carve down to 9%...& i will be in the range of 137 IP: Logged |
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