Weight lifting for women

ew_david

Which would be better to start with between strong lifts and new rules of lifting for women?

I would read New Rules for the info, but I would do the Stronglifts program because it's straightforward. New Rules program has a lot of "fluff."

BusyRaeNOTBusty

Which would be better to start with between strong lifts and new rules of lifting for women?

I would read New Rules for the info, but I would do the Stronglifts program because it's straightforward. New Rules program has a lot of "fluff."

My opinion exactly. I read the book. Did the first phase (which is very straightforward and basic), then moved on to Stronglifts.

Here's a good summary of Stronglifts:

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

BusyRaeNOTBusty

This is pretty good too.

http://www.myfitnesspal.com/topics/show/373801-two-day-full-body-strength-training-routine

EllaIsNotEnchanted

If your routine feels good and you are getting benefits I do not see the reason to change it.
I'm really unsure how effective your training is because you just labeled certain body parts- not specific lifts.

Here are some lifts you can go by:


Presses:
bench press
Incline Bench Press; upper chest, front shoulders, back of upper arm
Decline Bench Press; chest (lower emphasis); front of shoulder; back of upper arm
close Grip Bench Press; Chest; arms; front of shoulders
Supine Fly; chest
Incline Fly; chest
Press;
Neck Press; shoulder
Push Press; Shoulder Girdle


Pulls
Clean Pulls
Snatch Pulls
Bent Over Rows
Upright Rows; Upper Chest- Shoulder girdle
Front Lat Pulls (overhand Grip); Back
Front Lat pulls (underhand Grip); Back
Seated Cable Rows; BAck
Bent Arm Pullovers; Chest (outer); back; back shoulder; Tricep (long head)
Pullups

Squats:
Front Squat
Back Squat
Overhead Squat
Dead Lift
Straight Legged Dead Lift
Step Up; legs
Leg Lunges; lower body
Single Leg Squat (body weight)-aka pistol.

Olympic Lifts:
Snatch Related Lifts-
Snatch; Total Body
Power Snatch
Hang Power Snatch
Snatch Pull; Leg and Back Strength
Drop Snatch; Total Body
Overhead Squats; Total Body
Snatch Push Press; Shoulder Girdle and Back Strength
belt Snatch; Hip and Leg musculature
Clean and Jerk Related; Legs and Back
Clean
Power Clean
Hang Power Clean; Total Body
clean Pull; Leg and Back
Push-Jerk; Shoulder Girdle and back
Jerk
clean and Jerk; Total Body


Supplementary
Lying tricep Extension; Back of arm
Standing Tricep Extension
Standing Tricep Extenstion (cable)
Bar Dips
Standing Arm Curls; Front part of upper and lower arm
Concentration Curls
Front Raises; Front of shoulders
Side Raises; Middle of shoulder
Bent Over Raises; Back of shoulder
Shoulder Shrugs; shoudler girdle
Leg Curl; legs
Leg Extension
Calf Raises


Core
Good Mornings; Back
Back Extensions
glute-Hamstring Extensions
Situps
V-ups
Trunck Curls
Leg Raises
roman Chair


I. Build yourself a solid foundation. Adapt to your new established program. Give the body an opportunity to adapt to additional stress. General conditioning can be anything really- 3x10 is a safe conditioning.

II. Give yourself some variability and options for adaptation
You can- change sequence of exercises (Monday shall be medium exertion, Wednesday should be heavy, Friday shall be light).
You can change core exercises
You can change number of workouts per week
or my favorite, change rest time between sets.



Really, I see nothing wrong with your routine. I just do not know your routine when you just list general body parts.

perfectlytrained

Define new... I am no stranger to lifting but I don't consider myself advanced. I just decided to split my routines because I felt it would be more effective and I would have more energy to dedicate to that muscle group.

IMO a newbie is someone who hasn't been lifting for at least 6 months - and by 6 months I mean consistency on a good lifting program with progression. Not running from machine to machine in a gym or doing a Jillian Michaels DVD program.

Protein Synthesis (rebuilding of muscle) takes 48 hours, 72 hours tops if you're really using a lot of volume. That said, you will see the best results working a muscle group every 2-3 days, not every 7 days. Of course like anything, everyone is different and there are exceptions. But for most newbies, a Full Body workout 2-3x/week is a good start, then progress to Upper/Lower 2x week and go from there. FWIW - I've been lifting for years and I do an Upper/Lower split.

definitely not claiming to be a special snowflake, but due to my schedule i only work out muscle groups 1x every week... i have been doing this since the beginning (6 months ago) with the exception of adding additional at-home glute challenges starting in month 3.

my results thus far:

http://www.myfitnesspal.com/topics/show/1309674-6-months-of-lifting-loving-my-body-recomp

deksgrl

Which would be better to start with between strong lifts and new rules of lifting for women?

I would read New Rules for the info, but I would do the Stronglifts program because it's straightforward. New Rules program has a lot of "fluff."

I agree with this ^^

gymbunny1962

Which would be better to start with between strong lifts and new rules of lifting for women?

I would read New Rules for the info, but I would do the Stronglifts program because it's straightforward. New Rules program has a lot of "fluff."

I agree with this ^^

Was starting to think it was just me that wasn't a big NROL4W fan! Tried for a few months but have had better results with a program tailored to suit my own specific requirements.

deksgrl

Which would be better to start with between strong lifts and new rules of lifting for women?

I would read New Rules for the info, but I would do the Stronglifts program because it's straightforward. New Rules program has a lot of "fluff."

I agree with this ^^

Was starting to think it was just me that wasn't a big NROL4W fan! Tried for a few months but have had better results with a program tailored to suit my own specific requirements.

I did 3 months, I liked the first month but after that it seemed like it moved away from the main compound lifts, and there was all that HIIT training I didn't want to be bothered with.