What's the Best Lifting Program for Woman

Options
245678

Replies

  • jonnythan
    jonnythan Posts: 10,161 Member
    Options
    What kind of results are you looking for out of a lifting program?
  • extraordinary_machine
    extraordinary_machine Posts: 3,028 Member
    Options
    Best program for women is Jamie Easons 12 week program. Get the program on Body Building.com

    I gotta disagree here.

    The best lifting/strength training for women is the one that any particular woman enjoys, finds challenging, and will stick with. There's no "magical women's lifting program"...there's just different programming.

    Nia Shanks' "Beautiful Badass" has a bajillion different programs (okay, like 18) so if you're looking for variety then that might be an option. However, with any program, the general recommendation is that you need to stick with it for a cycle or two (I believe the SL cycle is 12 weeks) before you switch to something else.

    I saw a recommendation for 5/3/1, which is a great program, but it's generally considered an intermediate program, so you might want to progress a bit further before you look into that.

    And, OP, you mentioned that you didn't see/get results in 2 months. Can you elaborate? What type of results were you looking for? It's possible that you got results, but they weren't the dramatic, jaw-dropping results you were hoping for.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    Options
    What results exactly were you expecting in 2 months time and what happened instead?

    Did you ever get your eating ironed out so that you were actually at a deficit?
  • jonnythan
    jonnythan Posts: 10,161 Member
    Options
    BTW your nutrition goals are awful. You need to get way more protein than 59 grams a day.

    If you're losing weight, you're not going to gain any muscle mass. You should gain strength and lose fat. If you were doing stronglifts before and adding 10 lbs every couple of weeks to your lifts, I'm not sure how that's not "results." That's why I ask what kind of results you're looking for.
  • StarChanger
    StarChanger Posts: 605 Member
    Options
    no results in 2 month? so you strength was stagnant? were you following the program? did you increase the weight ever?

    Yes, I did increase the weight every 2-3 weeks it was increased by 10lbs. 5lbers are the lowest weight plates i have so i had to increase by 10lb increments.

    Wait....I just re-read this. You aren't supposed to wait 2-3 WEEKS to up the weight!! The program is intended to increase by 5-10 lbs, per exerecise, EVERY OTHER DAY (assuming a 3x/week schedule). In other words, you work out M-W-F, and on your Deadlift you increase by THIRTY POUNDS the first week...assuming you're strong enough to do that. You increase your Overhead press by 5 (or 2.5 if you want to invest in lighter incremental weights for arms, like I did), etc, etc, etc.

    No wonder you didn't see any results in 2 months.....
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    Options
    http://www.myfitnesspal.com/topics/show/844040-raspberry-ketones-for-the-rest-of-us

    Emphasis on #7. You seem to be switching something up every few weeks.
  • jonnythan
    jonnythan Posts: 10,161 Member
    Options
    Just reviewed your diary and posting history.

    You're not logging your food, and you're surprised and frustrated that you're not losing weight.

    Your problem has nothing to do with which lifting program you choose. You need to log your food.
  • Morninglory81
    Morninglory81 Posts: 1,190 Member
    Options
    If I'm not mistaken you have neck injuries and health and diet needs beyond the average person. People on this site can't tailor a routine and diet plan for you. You need to sit down with someone who can account for your special needs and stick to it checking back in with them to monitor your progress.

    Edit for spelling
  • Cindyinpg
    Cindyinpg Posts: 3,902 Member
    Options
    http://www.myfitnesspal.com/topics/show/844040-raspberry-ketones-for-the-rest-of-us

    Emphasis on #7. You seem to be switching something up every few weeks.
    Wow, this was a fantastic link! Thanks! Just going to start lifting a lifting myself.
  • BarbaraCarr1981
    BarbaraCarr1981 Posts: 903 Member
    Options
    1) I meant to say 130g of protein per day on my first post. lol.
    2) I found it extremely difficult to add 10lbs to the weights each work out. Especially OHP! OMG. I can do 50lbs no prob but 60lb NO WAY. It ends up being a push press. I have no more weights to add than 110lbs for deadlifts. And my squats went from 50 to 60 to 70lbs. I was also doing floor crunches and twists and leg rises, push ups on knees. BackROws went from 50 to 60lbs. This is what I have for plates: 2*25lbs, 4*10lbs, 4*5lbs. 110lbs total. Can I suceed at STrong LIfts with these plates? IF so, how?
    3) As for health and diet needs. My neck was broken and it healed, so what? I have T1 diabetes and I should only eat carbs that are low on the glycemic index - big deal. i don't need some doctor or specialist telling me how to do my programs. Just a waste of time in my book.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Options
    Stronglifts pretty much has the fastest weight progression of any program I've ever seen. It's really too fast for just about anyone other than a rank beginner. If you didn't like your results in 2 months, you're gonna HATE your 2 month results from just about any other program. Regardless, 2 months is a pretty minimal time to be lifting, just a drop in the bucket to be honest.

    Of course, after reading about your progression it's clear you didn't even read or follow the program, so of course you're not going to like the results.
  • jonnythan
    jonnythan Posts: 10,161 Member
    Options
    1) I meant to say 130g of protein per day on my first post. lol.
    2) I found it extremely difficult to add 10lbs to the weights each work out. Especially OHP! OMG. I can do 50lbs no prob but 60lb NO WAY. It ends up being a push press. I have no more weights to add than 110lbs for deadlifts. And my squats went from 50 to 60 to 70lbs. I was also doing floor crunches and twists and leg rises, push ups on knees. BackROws went from 50 to 60lbs. This is what I have for plates: 2*25lbs, 4*10lbs, 4*5lbs. 110lbs total. Can I suceed at STrong LIfts with these plates? IF so, how?
    3) As for health and diet needs. My neck was broken and it healed, so what? I have T1 diabetes and I should only eat carbs that are low on the glycemic index - big deal. i don't need some doctor or specialist telling me how to do my programs. Just a waste of time in my book.

    A pair of 2.5 lb plates would be a good investment. Should be pretty cheap at the local sporting goods store. You're also going to want to pick up a pair of 45 lb plates somewhere... you'll be needing them before long.

    And no you can't just add 5-10 lbs to every lift every workout forever. That's not what Stronglifts expects you to do.

    I'm still not sure what your goals are. What are they? Be specific.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    Options
    You didn't answer the question.

    What results were you expecting and what happened instead? It's important when making recommendations.

    ETA: and what happened with logging your food? Did you get that squared away?
  • BarbaraCarr1981
    BarbaraCarr1981 Posts: 903 Member
    Options
    Did I read the wrong area on the STrong Lifts page???? Im confused..... As for results I want - cellulite gone off legs (yes it was gone when i was 10lbs lighter) a flat belly, strong looking arms, round firm glutes, strong muscular legs, smaller more muscular breasts.
  • BarbaraCarr1981
    BarbaraCarr1981 Posts: 903 Member
    Options
    As for logging food, I gave that up in July. Was too busy with work. Will prob start up again here soon as work is settling down now.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    Options
    Did I read the wrong area on the STrong Lifts page???? Im confused..... As for results I want - cellulite gone off legs (yes it was gone when i was 10lbs lighter) a flat belly, strong looking arms, round firm glutes, strong muscular legs, smaller more muscular breasts.

    You're going to have to give it more than a couple of months for that.

    Lifting is great but it's not magic. I've been recomping since May and I've seen improvements, but nothing earth shattering. Especially if you're not eating a deficit it's just going to take time and dedication.
  • BarbaraCarr1981
    BarbaraCarr1981 Posts: 903 Member
    Options
    I want my prepreg jeans to fit that i wore when i was 140lbs. Im like 150lbs now but i don't care if i lose weight or not. Just wanna fit those pants.
  • jonnythan
    jonnythan Posts: 10,161 Member
    Options
    As for logging food, I gave that up in July. Was too busy with work. Will prob start up again here soon as work is settling down now.

    Well that's why you haven't made the progress you want. You want to lose body fat, but that requires a consistent moderate calorie deficit. You've proven to yourself repeatedly that you can't run a consistent moderate calorie deficit without logging your food.

    Lifting is great. I encourage you to lift. Follow Stronglifts. But you won't get rid of that leg, belly, and arm fat without getting your food intake under control.

    Fat loss is 90% calorie control. The other 10% is lifting heavy and consistently enough to maintain your muscle mass.
  • BarbaraCarr1981
    BarbaraCarr1981 Posts: 903 Member
    Options
    As for logging food, I gave that up in July. Was too busy with work. Will prob start up again here soon as work is settling down now.

    Well that's why you haven't made the progress you want. You want to lose body fat, but that requires a consistent moderate calorie deficit. You've proven to yourself repeatedly that you can't run a consistent moderate calorie deficit without logging your food.

    Lifting is great. I encourage you to lift. Follow Stronglifts. But you won't get rid of that leg, belly, and arm fat without getting your food intake under control.

    Fat loss is 90% calorie control. The other 10% is lifting heavy and consistently enough to maintain your muscle mass.

    Booooooooooooooooooooooooooooooooooooooooo! Better get in control with the food then eh?
  • jonnythan
    jonnythan Posts: 10,161 Member
    Options
    As for logging food, I gave that up in July. Was too busy with work. Will prob start up again here soon as work is settling down now.

    Well that's why you haven't made the progress you want. You want to lose body fat, but that requires a consistent moderate calorie deficit. You've proven to yourself repeatedly that you can't run a consistent moderate calorie deficit without logging your food.

    Lifting is great. I encourage you to lift. Follow Stronglifts. But you won't get rid of that leg, belly, and arm fat without getting your food intake under control.

    Fat loss is 90% calorie control. The other 10% is lifting heavy and consistently enough to maintain your muscle mass.

    Booooooooooooooooooooooooooooooooooooooooo! Better get in control with the food then eh?

    Yup. Buy a food scale if you don't have one already. Weigh your portions, log your food. Plan ahead to leave room for indulgences like ice cream.

Categories