Woman who lift

eimaj5575

Hi I am curious to see what routines different women have when lifting . I have started SL5x5 but I am not sure if it is right for me. What kinds of routines do you ladies do? I kinda want to get ideas to see if something else would be better for me. Thanks in advance

eimaj5575

Anyone?

wolfsbayne

I've been doing the SL5x5 since the end of November and I love it! I'm getting definition that I've never had before, EVER.

JoRocka

right now running Sheiko competition prep program for a lifting meet.


lifting programs will not be gender specific- pick a program that suits your needs/goals and go with it- it's not about "woman's programs vs men's programs)

eimaj5575

I like parts of SL 5x5 but I am finding it hard to push farther doing it on my own. I only have help 1 day a week to spot me and such. I want to lift but i just dont know if SL 5x5 is right for me

usmcmp

I started with Lee Labrada's 12 week lean body trainer. Now I do my own version of PHAT.

DavPul

right now running Sheiko competition prep program for a lifting meet.


lifting programs will not be gender specific- pick a program that suits your needs/goals and go with it- it's not about "woman's programs vs men's programs)

But what if I want to get long and lean instead of all bulky?

RaeLB

I did SL5x5 last year and loved it. Then I did All Pro's SBR and liked it at first but eventually got bored of doing the same thing every gym day. Now I'm doing SL5x5 again and I'm happy with it, for now. When I'm more experienced I will probably create my own routine.

love_faithfulness

I do stronglifts 5x5 and then some stuff from jamie easons 12 week program. I loved doing that program and it's free off bodybuilding.com. Plus the app bodyspace will track your workouts too

HWeatherholt

I am doing New a Rules of Lifting for Women.

SezxyStef

I do SL 5x5 as well. But I have the setup at home so I don't need a spotter...

wpwarrior88

I am doing SL 5x5 and really like it! I don't have anyone here to spot or assist me. I have improvised my own squatting cage so lifting alone is not risky. I love being able to be as vocal as I want to be and cranking my music as loud as I want to! Not to mention the results!!!

iRun_Butterfly

I just started SL 5x5 in March. I really like it for the simplicity. I too have improvised so I don't really require a spotter at this point. I may once my BP gets heavier. I think for my purposes and goals at this point SL is my best option. I also mess around with some other exercises in the weight room just to try things out and keep from getting bored.

wolfsbayne

I rarely need a spotter, but when I do need one like I'm lifting a weight I've never attempted before, I ask one of the guys in the gym.

spirit095

I'm also doing SL5x5 at home. We have safety bars, so I don't use a spotter.

eimaj5575

I lift at home 2x a weeks and 1x at my bf's gym on sundays. After reading what you guys are saying I am thinking maybe I should invest in some more equipment for my home to be able to lift more at home and stay safe. I am just so new to this and trying to find what suites me. Thanks for the input guys

nuttyduffy

I started with Lee Labrada's 12 week lean body trainer. Now I do my own version of PHAT.

I'm currently doing Lee Labrada too & am loving it

Like the Jamie Eason program someone else mentioned, it's free from bodybuilding.com

BITEME_GRRR

What is SL5x5?
I just lift the major body parts 5x a week, as heavy as I can go 3x 12 reps approx.

navygrrl

My gym only has smith machines, so I'm doing a sort of modified 5x5 program using dumbbells. I got the workout from bodybuilding.com when I was looking for total body dumbbell workouts. I don't have the space (or the money atm) to shell out for my own power rack and barbells, which is my eventual goal.

wolfsbayne

What is SL5x5?
I just lift the major body parts 5x a week, as heavy as I can go 3x 12 reps approx.

Compound lifts 5 sets of 5 reps, each lift. Squats, deadlifts, OHP one day, skip a day, squats, bench, barbell rows the next, etc.

Serah87

I do a mix, with SL 5x5 mixed in.

skullshank

right now running Sheiko competition prep program for a lifting meet.


lifting programs will not be gender specific- pick a program that suits your needs/goals and go with it- it's not about "woman's programs vs men's programs)

But what if I want to get long and lean instead of all bulky?

add yoga

tamelakaye79

I am doing New a Rules of Lifting for Women.

^^^good one plus-

Strong Curves, Baby Got Back, Ice Cream FItness, Chalean Extreme, Strong Lifts

Sharon_C

This is what I try to do every other day at the gym. A variation of 5X5--plus a few other things thrown in--I can't do squats due to severe arthritis (I don't work a lot on legs because I walk 3-5 miles a day for my job):

Barbell Bench Press

Bent Over Barbell Row

Dumbbell Bicep Curl

Dumbbell Side Lateral Raise

Front Dumbbell Raise

One-Arm Cable Chest Press

Dumbbell 2-Arm Triceps Extension


Standing Dumbbell Shoulder Press

Dumbbell 2-Arm Triceps Extension

LPlovescake

http://chickentuna.tumblr.com/post/20045870347/my-workout-program-weight-training-3-times-a

^Is the one I'm using at the moment

I've also used used SL5x5 and http://www.simplyshredded.com/the-ultimate-female-training-guide.html

PetulantOne

right now running Sheiko competition prep program for a lifting meet.


lifting programs will not be gender specific- pick a program that suits your needs/goals and go with it- it's not about "woman's programs vs men's programs)

But what if I want to get long and lean instead of all bulky?

add yoga

Or pilaties

PetulantOne

I started with NROL4W. I lift at home and only had dumbbells at the time.

After I bought a barbell/bench/weights I started 5x5.

I'm currently running 5/3/1.

SnicciFit

I'm on my 3rd week of the first program here:

http://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-workouts-for-serious-gains.html

MMulder68

I do something similar. I do 5 exercises everytime I go to the gym usually every other day. I do a warm up and a core then start with my 1st exercise, usually squats, deadlifts or lunges. I do 15 reps then move to the 2nd exercise. I go thru all five ex. doing 15 reps at a low weight. I do all five ex. again for 12 reps at a higher weight. Next set is 9 reps higher weight, 3rd set is 5 reps and last one is 3 reps at my max weight. This has really helped me get stronger and lose weight.

JoRocka

right now running Sheiko competition prep program for a lifting meet.


lifting programs will not be gender specific- pick a program that suits your needs/goals and go with it- it's not about "woman's programs vs men's programs)

But what if I want to get long and lean instead of all bulky?

make sure you use the pink weights- those are ONLY for long lean muscles... also get the fluid barre workouts too- those are good for lengthening muscles.

if you can get your hands on a rack ask your friends to help stretch you- that will DEFINITELY give you some length to those muscles!!!
You MAY have to steal one from a museum- or I guess you could make your own- but nothing stretches those muscles out like a couple hours on the rack!!!

But it also must be pink- if it's blue- you get long lean AND big.

dixiewhiskey

Following Stronglifts and doing weighted/time ab (core exercises)
5 sets of 5 reps. Also do a pyramid on squats and deadlifts to warm up