Need help making a weight lifting/training routine

Hiya,

I need help with muscle toning. I've lost 43 pounds (female) and I would like to add weight training to my routine. I don't want to bulk up...just tone and increase my strength capacity (a little). I have a few issues with my back so I'm trying to focus on my core, but needless to say I want it all, so I'm open to ideas.

Replies

_benjammin

What (if any) exercise equipment do you have access to?

BklynFitGuy

If you're looking to do strength training then Stronglifts is a great program.

LAYLAH17

_benjammin wrote: »

What (if any) exercise equipment do you have access to?

I have full access from my gym.

usmcmp

Females don't accidentally "bulk up". If you don't have access to a gym, You Are Your Own Gym, is a great place to start. If you do have access to a gym look into New Rules of Lifting for Women.

LAYLAH17

usmcmp wrote: »

Females don't accidentally "bulk up". If you don't have access to a gym, You Are Your Own Gym, is a great place to start. If you do have access to a gym look into New Rules of Lifting for Women.

Is that a book or link from here ?

cwolfman13

LAYLAH17 wrote: »

usmcmp wrote: »

Females don't accidentally "bulk up". If you don't have access to a gym, You Are Your Own Gym, is a great place to start. If you do have access to a gym look into New Rules of Lifting for Women.

Is that a book or link from here ?

New Rules is a book...it's a pretty good beginner program and the read alone will help explain a lot of things to you. The routine gets a bit convoluted towards the end of the program which is where my wife switched to Strong Curves...but she almost always recommends New Rules to her novice lifting friends as a starting point.

http://www.thenewrulesoflifting.com/nrol-for-women

you can get the book on a lot of different sites.

_benjammin

Here's Bret Contreras's template:
http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
from the Strong Curves book.
http://www.barnesandnoble.com/w/strong-curves-bret-contreras/1111318681?ean=9781936608645

SezxyStef

LAYLAH17 wrote: »

Hiya,

I need help with muscle toning. I've lost 43 pounds (female) and I would like to add weight training to my routine. I don't want to bulk up...just tone and increase my strength capacity (a little). I have a few issues with my back so I'm trying to focus on my core, but needless to say I want it all, so I'm open to ideas.

A....as a novice don't try to create your own
b...you won't bulk up
c...compound movements
d...tried and true programs like Strong lifts, ice cream, Starting strength, NROLFW

rontafoya

usmcmp wrote: »

Females don't accidentally "bulk up". If you don't have access to a gym, You Are Your Own Gym, is a great place to start. If you do have access to a gym look into New Rules of Lifting for Women.

I'm glad someone else already said this. Please don't go into it saying "I don't want to bulk up." This whole bulking versus toning thing is 100% *kitten*. You do not have enough testosterone, you do not eat enough protein, and you do not lift heavy enough to "bulk up." So, ditch that mentality altogether, and lift hard and heavy like a man as if "bulking up" is exactly what you are trying to do. At least at first. As a woman, muscle gains will come gradually at best. That is the best advice I can give. "Bulking up" is good, you need it more than you think. Almost any woman who is not in peak shape will look a lot better with an additional 5-15 lbs more muscle than she has, and that additional muscle mass will help you burn the fat off and give you an overall better figure, and other health benefits (bone health, less susceptibility to injury, etc.). And if you happen to make these gains faster than average, then great! You will achieve a maintenance level of musculature that much quicker. Strong lifts are good, as are many other programs out there. Whatever you do, do it heavy, do it hard, and go all out. Getting cute with weight training is a waste of your time. Bring the intensity and make gains.

Lucille4444

rontafoya wrote: »

usmcmp wrote: »

Females don't accidentally "bulk up". If you don't have access to a gym, You Are Your Own Gym, is a great place to start. If you do have access to a gym look into New Rules of Lifting for Women.

I'm glad someone else already said this. Please don't go into it saying "I don't want to bulk up." This whole bulking versus toning thing is 100% *kitten*. You do not have enough testosterone, you do not eat enough protein, and you do not lift heavy enough to "bulk up." So, ditch that mentality altogether, and lift hard and heavy like a man as if "bulking up" is exactly what you are trying to do. At least at first. As a woman, muscle gains will come gradually at best. That is the best advice I can give. "Bulking up" is good, you need it more than you think. Almost any woman who is not in peak shape will look a lot better with an additional 5-15 lbs more muscle than she has, and that additional muscle mass will help you burn the fat off and give you an overall better figure, and other health benefits (bone health, less susceptibility to injury, etc.). And if you happen to make these gains faster than average, then great! You will achieve a maintenance level of musculature that much quicker. Strong lifts are good, as are many other programs out there. Whatever you do, do it heavy, do it hard, and go all out. Getting cute with weight training is a waste of your time. Bring the intensity and make gains.

I wish we had a 'like' button here.

Sam_I_Am77

usmcmp wrote: »

Females don't accidentally "bulk up".

Except the females that accidentally fall on syringe filled with 200mg's of Test-Cyp.

usmcmp

Sam_I_Am77 wrote: »

usmcmp wrote: »

Females don't accidentally "bulk up".

Except the females that accidentally fall on syringe filled with 200mg's of Test-Cyp.

They'd have to do that multiple times to really bulk up. Pretty sure accidents like that aren't common or aren't accidents.

Sam_I_Am77

usmcmp wrote: »

Sam_I_Am77 wrote: »

usmcmp wrote: »

Females don't accidentally "bulk up".

Except the females that accidentally fall on syringe filled with 200mg's of Test-Cyp.

They'd have to do that multiple times to really bulk up. Pretty sure accidents like that aren't common or aren't accidents.

Haha, for sure. I should've said "accident." I didn't mean to get 22" arms, if only I wouldn't have injected that prescription that I didn't know what was in there. lol. Never forget the first time I met a female bodybuilder at least she didn't shy away from that topic.

usmcmp

Sam_I_Am77 wrote: »

usmcmp wrote: »

Sam_I_Am77 wrote: »

usmcmp wrote: »

Females don't accidentally "bulk up".

Except the females that accidentally fall on syringe filled with 200mg's of Test-Cyp.

They'd have to do that multiple times to really bulk up. Pretty sure accidents like that aren't common or aren't accidents.

Haha, for sure. I should've said "accident." I didn't mean to get 22" arms, if only I wouldn't have injected that prescription that I didn't know what was in there. lol. Never forget the first time I met a female bodybuilder at least she didn't shy away from that topic.

I think most people in the fitness industry are willing to talk about steroid use, even if we don't use. It's not quite a taboo subject in the bodybuilding world like it is to the general public.

Sam_I_Am77

usmcmp wrote: »

Sam_I_Am77 wrote: »

usmcmp wrote: »

Sam_I_Am77 wrote: »

usmcmp wrote: »

Females don't accidentally "bulk up".

Except the females that accidentally fall on syringe filled with 200mg's of Test-Cyp.

They'd have to do that multiple times to really bulk up. Pretty sure accidents like that aren't common or aren't accidents.

Haha, for sure. I should've said "accident." I didn't mean to get 22" arms, if only I wouldn't have injected that prescription that I didn't know what was in there. lol. Never forget the first time I met a female bodybuilder at least she didn't shy away from that topic.

I think most people in the fitness industry are willing to talk about steroid use, even if we don't use. It's not quite a taboo subject in the bodybuilding world like it is to the general public.

For sure. It's really silly to me that it carries such a negative connotation, especially in a world with alcoholism and the continued legalization of marijuana; but somehow steroids are the devil. lol

armylife

Sam_I_Am77 wrote: »

usmcmp wrote: »

Sam_I_Am77 wrote: »

usmcmp wrote: »

Sam_I_Am77 wrote: »

usmcmp wrote: »

Females don't accidentally "bulk up".

Except the females that accidentally fall on syringe filled with 200mg's of Test-Cyp.

They'd have to do that multiple times to really bulk up. Pretty sure accidents like that aren't common or aren't accidents.

Haha, for sure. I should've said "accident." I didn't mean to get 22" arms, if only I wouldn't have injected that prescription that I didn't know what was in there. lol. Never forget the first time I met a female bodybuilder at least she didn't shy away from that topic.

I think most people in the fitness industry are willing to talk about steroid use, even if we don't use. It's not quite a taboo subject in the bodybuilding world like it is to the general public.

For sure. It's really silly to me that it carries such a negative connotation, especially in a world with alcoholism and the continued legalization of marijuana; but somehow steroids are the devil. lol

I am sure you watched "Bigger Stronger Faster" and know that steroids are directly responsible for the death of at least..........no person, ever. So why would we not ban them? And more importantly if you even think about steroids it makes Angels cry.

Sam_I_Am77

armylife wrote: »

Sam_I_Am77 wrote: »

usmcmp wrote: »

Sam_I_Am77 wrote: »

usmcmp wrote: »

Sam_I_Am77 wrote: »

usmcmp wrote: »

Females don't accidentally "bulk up".

Except the females that accidentally fall on syringe filled with 200mg's of Test-Cyp.

They'd have to do that multiple times to really bulk up. Pretty sure accidents like that aren't common or aren't accidents.

Haha, for sure. I should've said "accident." I didn't mean to get 22" arms, if only I wouldn't have injected that prescription that I didn't know what was in there. lol. Never forget the first time I met a female bodybuilder at least she didn't shy away from that topic.

I think most people in the fitness industry are willing to talk about steroid use, even if we don't use. It's not quite a taboo subject in the bodybuilding world like it is to the general public.

For sure. It's really silly to me that it carries such a negative connotation, especially in a world with alcoholism and the continued legalization of marijuana; but somehow steroids are the devil. lol

I am sure you watched "Bigger Stronger Faster" and know that steroids are directly responsible for the death of at least..........no person, ever. So why would we not ban them? And more importantly if you even think about steroids it makes Angels cry.

Yeah, it was a good video.

I like the reference to the 80's after-school specials about roid-rage. LOL! I almost forgot about all that crap.

armylife

Sam_I_Am77 wrote: »

armylife wrote: »

Sam_I_Am77 wrote: »

usmcmp wrote: »

Sam_I_Am77 wrote: »

usmcmp wrote: »

Sam_I_Am77 wrote: »

usmcmp wrote: »

Females don't accidentally "bulk up".

Except the females that accidentally fall on syringe filled with 200mg's of Test-Cyp.

They'd have to do that multiple times to really bulk up. Pretty sure accidents like that aren't common or aren't accidents.

Haha, for sure. I should've said "accident." I didn't mean to get 22" arms, if only I wouldn't have injected that prescription that I didn't know what was in there. lol. Never forget the first time I met a female bodybuilder at least she didn't shy away from that topic.

I think most people in the fitness industry are willing to talk about steroid use, even if we don't use. It's not quite a taboo subject in the bodybuilding world like it is to the general public.

For sure. It's really silly to me that it carries such a negative connotation, especially in a world with alcoholism and the continued legalization of marijuana; but somehow steroids are the devil. lol

I am sure you watched "Bigger Stronger Faster" and know that steroids are directly responsible for the death of at least..........no person, ever. So why would we not ban them? And more importantly if you even think about steroids it makes Angels cry.

Yeah, it was a good video. I like the reference to the 80's after-school specials about roid-rage. LOL! I almost forgot about all that crap.

Yea and I am sure Ben Affleck was completely clean during his bulk to play Batman. (For those who don't know, he was the star of the after school special about steroids and their dangers.)

Sam_I_Am77

armylife wrote: »

Sam_I_Am77 wrote: »

armylife wrote: »

Sam_I_Am77 wrote: »

usmcmp wrote: »

Sam_I_Am77 wrote: »

usmcmp wrote: »

Sam_I_Am77 wrote: »

usmcmp wrote: »

Females don't accidentally "bulk up".

Except the females that accidentally fall on syringe filled with 200mg's of Test-Cyp.

They'd have to do that multiple times to really bulk up. Pretty sure accidents like that aren't common or aren't accidents.

Haha, for sure. I should've said "accident." I didn't mean to get 22" arms, if only I wouldn't have injected that prescription that I didn't know what was in there. lol. Never forget the first time I met a female bodybuilder at least she didn't shy away from that topic.

I think most people in the fitness industry are willing to talk about steroid use, even if we don't use. It's not quite a taboo subject in the bodybuilding world like it is to the general public.

For sure. It's really silly to me that it carries such a negative connotation, especially in a world with alcoholism and the continued legalization of marijuana; but somehow steroids are the devil. lol

I am sure you watched "Bigger Stronger Faster" and know that steroids are directly responsible for the death of at least..........no person, ever. So why would we not ban them? And more importantly if you even think about steroids it makes Angels cry.

Yeah, it was a good video. I like the reference to the 80's after-school specials about roid-rage. LOL! I almost forgot about all that crap.

(For those who don't know, he was the star of the after school special about steroids and there dangers.)

No *kitten*? That I did not know. lol

no44s4me

There are some very good programs on bodybuilding.com. While doing a similar search over a year ago, I also found http://www.aworkoutroutine.com/

LAYLAH17

no44s4me wrote: »

There are some very good programs on bodybuilding.com. While doing a similar search over a year ago, I also found http://www.aworkoutroutine.com/

Thank you the site is helpful