body building programs for females..

crsportsman1

I been going with the flow in the gym, eye balling it. I need to get on a program to help me get better success & results. Any suggestions please?
I'm 5'5
148
19
Toned body
looking to gain mass without losing abs.

CodyQuinlan

5x5 80% of 1 rep max for compounds squat deadlift military press and bench. Combine in with a few isolation movements after. So like for back days I'll do deadlifts and weighted pull ups first as they are compound movement and then follow it with lat pull downs and cable rows for isolations

arditarose

I like PHUL but I really like power lifting and feel that my hypertrophy training benefits from it. Anyway, it's super easy to follow. Power day for upper and lower, hypertrophy day for upper and lower.

twinsbabyweight

I like Thinner, Leaner, Stronger by Mike Matthews. I love the results so far. His website is muscleforlife.com. It has some good articles.

arditarose

OP did you pick a program?

wackyfunster

Here's one my wife has used with good results: https://imgur.com/DrFEF8P

You can go to exrx.net for details and animations of the various exercises.

sardelsa

I'm a big fan of Bret Contreras' Strong Curves programs

tephanies1234

I would like to try the coolcicada program at some point.

JoRocka

any program for a man that meets your goal will meet yours as well. Weight lifting isn't gender specific.

crsportsman1

JoRocka wrote: »

any program for a man that meets your goal will meet yours as well. Weight lifting isn't gender specific.

I know, I just want more female "friends" on here haha

crsportsman1

Thanks guys!!

usmcmp

I use "men's programs". PHAT and PHUL provided some great results. I also am a competitor, so I'm not terrified of size. Women's programs are usually full of fluff and target the butt while trying to keep the waist small.

crsportsman1

I probably should have left the female part out, because in my reality I only use male demo workout vids. I don't watch female workout videos or look up their workouts. Naturally I prefer male. So when I mentioned "females" I was really trying to get advice from females, and how they liked a program they used since women build muscle slower then men. But thanks!

usmcmp wrote: »

I use "men's programs". PHAT and PHUL provided some great results. I also am a competitor, so I'm not terrified of size. Women's programs are usually full of fluff and target the butt while trying to keep the waist small.

jmule24

Women shouldn't lift heavy weights.......they will get all bulky and stuff................

rjmudlax13

Weight lifting programs are gender neutral.

ndj1979

my two cents..PHUL + calorie surplus of 250 calories...

oh, and accept that you are going to gain some fat and your abs may disappear...that is the nature of bulking...

JAllen32

Jamie Eason's Live Fit on BB.com is great. BB has tons of programs you can look through, find the one that suits you best.

saraheve42

I also use Mike Matthews "Thinner, Leaner, Stronger" and his workout journal with an entire year worth of workouts. It's called The Year One Challenge. Very simple and I'm seeing steady progress. I love having a plan and a way to track my lifts.

WilsonFilson

saraheve42 wrote: »

I also use Mike Matthews "Thinner, Leaner, Stronger" and his workout journal with an entire year worth of workouts. It's called The Year One Challenge. Very simple and I'm seeing steady progress. I love having a plan and a way to track my lifts.

+1 for Mike Matthews's programs.

sistrsprkl

I like Strong Lifts plus pullups. Nearing a year and loving the results.

RoxieDawn

OP this post is a bit old and surfing around back to the top of the forums...

What did you choose to do?