Calling all Women Lifters
Replies
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KILLER!!0
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Hey there all. I am not sure if I belong within your ranks (as you'd probably think I was too scrawny LOL) but I'm gonna post anyways.
MY HISTORY: I've been weight training for over 12 years. My husband schooled me in the art back when we were just dating. He has an AMAZING physique and is the most consistent person I've ever seen. His father started him at 12 years old and he has been doing it ever since. Anyways being taught by a man I never did ascribe to the low-weight-high-rep method. The older I get, the more I push myself.
WHAT I DO: I do a mix of free weights and machines with a few strength-training exercises thrown in. I do each muscle group at least once a week depending on how much time I have. I do what I can with just dumbbells but I don't have a spot so I use machines if I want to go heavy without risking a dumbbell to the face. I am somewhat tall (5' 6.5") and very small framed but pear shaped. Right now I am focused more on building my upper body and just toning below the waist. For one, I could use some width up there to balance out my derriere... but also because I have a bladder issue... it's fallen (thanks kids) and I really need surgery for it. I was advised against doing heavy squats or anything requiring me to bear down a lot. For legs I stick to squats/lunges with lighter weights and the press, extension, and curl machines.
So... here is my question. I am convinced that due to my height/shape there is only so much bulk I am going to be able to gain in my upper body. I see these shorter more compact women build up this great muscle like it's nothing and here I am lifting more than they are but I don't see that. I've got long lanky arms... they are very toned (and now that I'm eating right, they are very lean too) but that's about it. Is there some truth to my theory... that your genetics will dictate how much you are able to build?0 -
Welcome, StephanieLynn!
I am 6 feet tall and I have a good amount of muscle on my upper body (and lower). I don't think its an issue of height. As for genetics, that can make *some* of a difference... but it's not so much a "fate" as much as a larger hurdle.
The thing about upper body is that most women I see do not lift to failure. They lift heavy... but not to the point of being UNABLE to lift any more (as opposed to lifting until you dont WANT to). You generally need a spotter or work on machines with safety catches to do this (or bodyweight exercises).
Also, doing Partial or X-Reps can send the overload signal to your brain which is what makes you grow more muscle.
Lastly, make sure you are getting enough protein if you are on a "get ripped" plan.
Talk to a trainer and explain your situation. They can give you some exercises and advice on form.0 -
Finally got back *on it* today - it's been a sucky week so far. My 4 year old daughter is sick and my husband has a partial tear in his calf muscle after playing squash on Sunday. I've also laid into a bottle of wine/night since Saturday :noway:
Anyway, I laid it out my goals on paper today - I find I far more accountable when I have something concrete to aspire to...
1st goal: -7lbs by 2nd week april (mini get-away to Charleston SC with DH)
2nd goal: -7 lbs by June 1st - ready for my pool and all the Crossfit pool parties
3rd Goal: -7 to 10 lbs by end of year to get to my Doctor's prescribed weight loss
4th BONUS: -7 to 10 lbs by FEB 2012 for my 40th BIRTHDAY, at my SMOKIN' HOT WEIGHT:smokin:
Today I completed a HOME WOD - Thanks to BARBER for her link
3 rounds of 300 m run, 50 Air squats, 300m Run, 50 Sit Ups & 5 x 1min Sprints0 -
I kwym about the "muscle failure" thing. I'm trying but I am very afraid of injury. On Monday I attempted dumbbell curls with 30lb dumbbells in each hand alternating them one at a time. This is the most I ever attempted. I managed to squeak out 4 reps on each and tried but couldn't manage a 5th. I dropped those and immediately grabbed the 27.5 lb dumbbells to keep the burn going. I am still sore but it's all good. I am trying to do this kinda thing with each muscle group when possible. I am sure I am making some really attractive faces during all of that. lol I just get discouraged because I feel like I am pushing myself and while I am toned... like I said... my arms are still lanky. I don't want to be super bulky just a bit bigger than I am now...
And yes I should probably be getting more protein!!! I drink my hubby's whey powder shakes often and eat a lot of chicken/turkey/fish/eggs but I should probably be more deliberate about counting my grams per day. Right now I'm mostly just counting the calories. I also know it's hard to build when you are maintaining a caloric deficit. Nothing I can do about that I guess...0 -
I thought I'd add a visual so I took a crappy iphone picture this evening. I look awful so I just did my back... LOL
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Finally got back *on it* today - it's been a sucky week so far. My 4 year old daughter is sick and my husband has a partial tear in his calf muscle after playing squash on Sunday. I've also laid into a bottle of wine/night since Saturday :noway:
Anyway, I laid it out my goals on paper today - I find I far more accountable when I have something concrete to aspire to...
1st goal: -7lbs by 2nd week april (mini get-away to Charleston SC with DH)
2nd goal: -7 lbs by June 1st - ready for my pool and all the Crossfit pool parties
3rd Goal: -7 to 10 lbs by end of year to get to my Doctor's prescribed weight loss
4th BONUS: -7 to 10 lbs by FEB 2012 for my 40th BIRTHDAY, at my SMOKIN' HOT WEIGHT:smokin:
Today I completed a HOME WOD - Thanks to BARBER for her link
3 rounds of 300 m run, 50 Air squats, 300m Run, 50 Sit Ups & 5 x 1min Sprints
My Personal Trainer, whom is also a Life Coach, gave me some awesome advice to set a reminder on your phone for every second day or so that says 'read your goals'. It is a fantastic way to keep you focused and motivated
I have also returned to training this week...
Monday: for time - 20 deadlifts (60kg), 2.5km run
Tuesday: for time (10 minute cut-off), 3 rounds of - 3 turkish-get ups, left and right (16kg kettlebell), 6 ground-to-overhead, left and right (16kg kettlebell), 9 kettlebell swings (16kg kettlebell), 50m sprint
Wednesday: for time, 3 rounds of - 5 burpees, 10 ice-skaters, 15 push-ups, 20 air squats, 30 lunges, 400m run
Thursday: 3 rounds, 1 minute per station - double-unders, box jumps, wall-balls, sumo-deadlift high-pull, push-press
This is not inclusive of my own resistance and cardiorespiratory training though... I am officially BUGGERED!0 -
I thought I'd add a visual so I took a crappy iphone picture this evening. I look awful so I just did my back... LOL
http://farm5.static.flickr.com/4107/5412171436_41119977c2_o.jpg
Wow! That is great!0 -
My Personal Trainer, whom is also a Life Coach, gave me some awesome advice to set a reminder on your phone for every second day or so that says 'read your goals'. It is a fantastic way to keep you focused and motivated
[/quote]
This is a great piece of advice, ldekker!
Stephanielynn, you look amazing!0 -
Thanks ladies but really don't let my svelte upper body fool you
... there is still waaaaaaaay to much junk-in-the-trunk down below that just has to go. I got a long way before I'm willing to post an image of that... LOL 0 -
Stephanielynn - don't be so hard on yourself - you look amazing.
OH... rough rough WOD today - smell that? it's my quads and *kitten* burning! :laugh:
a)Back Squat Ladder 1-5 AMRAP in 10 mins Rx 155lbs, I only did 115lbs and 3 rounds
b)Barbell Jump Squat, 30% of 1RM (55lbs) 6 x 6 (60 sec rest between sets)
c)GHD sit ups: 5 x 20 (45 sec rest between sets)0 -
I have an advice request. I am doing the ChaLean Extreme lifting program and it is going really well except for my biceps. I can barely do 7 very slow bicep curls at 15lbs even that is progress but I have no problem doing 6-7 tricep extentions with 20lbs. It seems like most of my muscles are progressing more quickly than my biceps. The only thing I can think of is to add more bicep exercises on non-bicep days. I can do that and still allow a day of rest between. Do you have any suggestions for exercise that will really work them? I pretty much only use dumbells. Thanks!
Btw the advice ya'll gave me about the lifting gloves was great. Now I can think about my form without getting distracted by my hands hurting.0 -
Serenity - I defer your question to someone who is more versed in lifting than I am - personally I'd keep working them to failure. In CF we don't ever do bicep curls, but would do a functional movement that works the bicep.
Todays WOD left me icing my ankle - having a major tendonitis flare up :frown:
10,9,8,7,6,5,4,3,2,1 Strict Pull Ups (I can't pull up yet, so I subbed w/supine ring rows)
10,20,30,40,50,60,70,80,90,100 Double Unders - that's right... 550 total double unders.
3 x Max Hold L-Sit (10 seconds each)
I'm glad I went in. I've had a rough couple weeks and last night I shot my diet to hell with popcorn, wine, cheesecake and a <gasp> ramen noodles :sad: :sick: I told my CF coach that I'm having trouble focusing and she talked me off my ledge and convinced me to come in, she's also coming to my house on Sunday for a PT session. She really rocks! ♔0 -
I have an advice request. I am doing the ChaLean Extreme lifting program and it is going really well except for my biceps. I can barely do 7 very slow bicep curls at 15lbs even that is progress but I have no problem doing 6-7 tricep extentions with 20lbs. It seems like most of my muscles are progressing more quickly than my biceps. The only thing I can think of is to add more bicep exercises on non-bicep days. I can do that and still allow a day of rest between. Do you have any suggestions for exercise that will really work them? I pretty much only use dumbells. Thanks!
Btw the advice ya'll gave me about the lifting gloves was great. Now I can think about my form without getting distracted by my hands hurting.
I need to get some lifting gloves! I just work the biceps until failure....I was able to do 3 sets of 10 last night with 20lbs, and I started out barely being able to do 10 lbs.0 -
I have an advice request. I am doing the ChaLean Extreme lifting program and it is going really well except for my biceps. I can barely do 7 very slow bicep curls at 15lbs even that is progress but I have no problem doing 6-7 tricep extentions with 20lbs. It seems like most of my muscles are progressing more quickly than my biceps. The only thing I can think of is to add more bicep exercises on non-bicep days. I can do that and still allow a day of rest between. Do you have any suggestions for exercise that will really work them? I pretty much only use dumbells. Thanks!
Btw the advice ya'll gave me about the lifting gloves was great. Now I can think about my form without getting distracted by my hands hurting.
Serenity I wish I had some advice for you but I don't feel qualified to tell you what to do. If I were you I'd just keep at it. I know some days I feel stronger than others for whatever reason and I take advantage of that and push myself on those days. Some days I feel like I am struggling to do the minimum so I set my goal on those days to not losing the ground I have already gained. Adding in additional bicep exercises on other days wouldn't hurt. Just make sure to give yourself recovery time between.0 -
So I totally rocked the shoulder press machine today! I was able to get to 10 reps in at 100lbs. Woot woot! Time to load more weight on that bad boy! Having said that... I might need some Motrin tonight.... LoL0
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Serenity - I defer your question to someone who is more versed in lifting than I am - personally I'd keep working them to failure. In CF we don't ever do bicep curls, but would do a functional movement that works the bicep.
Todays WOD left me icing my ankle - having a major tendonitis flare up :frown:
10,9,8,7,6,5,4,3,2,1 Strict Pull Ups (I can't pull up yet, so I subbed w/supine ring rows)
10,20,30,40,50,60,70,80,90,100 Double Unders - that's right... 550 total double unders.
3 x Max Hold L-Sit (10 seconds each)
I'm glad I went in. I've had a rough couple weeks and last night I shot my diet to hell with popcorn, wine, cheesecake and a <gasp> ramen noodles :sad: :sick: I told my CF coach that I'm having trouble focusing and she talked me off my ledge and convinced me to come in, she's also coming to my house on Sunday for a PT session. She really rocks! ♔
Did you time yourself with the double-unders? If so, how long did it take you to complete?
I mastered the toes-to-bar exercise yesterday with 8 repetitions as my maximum - STOKED!
I also slipped up last night with my diet. Pasta bake, garlic bread, soft drink and cheesecake - OOPS
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I have another fitness assessment next Friday so I will definitely have to get my *kitten* into gear.
'It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.'0 -
Idekker - full time to complete the whole WOD was 28:06
It's not an issue to do the DU's, but I have nasty tendonitis in my ankles and by the 60's, I was hurting. The last 100 I broke them in sets of 20, then all 10's.
Congrats on your Toes to Bar! I'm almost there, but my spare (Tractor) tire prevents me from my toes kicking the bar.:laugh:
Love the quote - have you read this blogger: http://crossfitlisbeth.com/ I hold my breath for her dailies! She's so awesome.0 -
Hello,
Started with the strength training again although still quite new at it. I really have this vision of not just growing old but growing stronger. I was so excited to recieve my Pea Protein shake today woo hoo. Ive been force guzzling Raw Meal in the morning. Taste like crud but packed full of good stuff. Im a vegan so I try to look for alternatives. Pea Protein tastes really good. I also take B-12 sublingual in the morning.
Im sure I have a lot to learn. Right now Im getting my info from "A Womans Book of Strength" by Karen Andes. Doing a 5 day split and cardio/ treadmill and bike.
Im definitely open to any suggestions.
Sweet, glad ya'll here!!!!0 -
welcome TrailRunner!0
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Hello,
I just wanted to introduce myself and maybe get some advice. I've worked out off and on over the years and have been back in the gym for about 3 months. I'm 5'3", 121 lbs, and 19% bf. I'm not looking to lose weight and I hate cardio. I will do spin or walk outside a couple days a week to get a little bit in. I've been doing a group strength training class, yoga, pilates, and some very mellow lifting on my own. I've got good results so far. My endurance is up and I'm a lot stronger than when I first started, but I'm ready to step it up a notch. Well a few notches. I really want to add size to my glutes, quads, and hamstrings. I'm looking to tone everything else and get stronger. I would also like to reduce the fat that has taken up residence on my stomach since my daughter was born two years ago. I really really really want to tone my legs.
The problem I'm facing is that I have arthritis and my joints will start hurting WAY before my muscle get close to exhaustion.
Any tips or advice you ladies can give me? Excersises that don't stress the joints? Tips for building muscle? What is a good starting goal for the amount of weight you can lift?0 -
cindy - joints pain: Omega 3's and voltaren, in worst case scenario celebrex... at least for me:flowerforyou:0
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I want to start lifting soon. Has anyone heard of The New Rules of Lifting for Women, and advise this system of training?0
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I want to start lifting soon. Has anyone heard of The New Rules of Lifting for Women, and advise this system of training?
It's the only book I'd recommend for 'women lifters'! :bigsmile:
(For whatever that's worth, lol)0 -
Ive been reading how lifting to the point of exhaustion. As a newbie Im not sure if Im going to that point. Is that pass the point of nausea (especially with abs, my weakest muscles) and pass the point of jello legs or is that the end point? I try to do my reps slow and controlled and also experience quivering during the process. Also, whats best for after workout meal or drink. Ive got a pea protein shake by olympian labs 25g protein. Wondering if I should add something else to get rid of the free radicals quadup was talking about.
Any thoughts?0 -
Lifting to failure is when you can't complete the round or lift, you have to drop it to safely get out of it.
I love 5 hour energy and always drink one before my workout.
I use Dymatize Recoup with Beta Alanine and BCAA during & after a big lifting workout, but I rather eat a whole protein (chicken breast), with a decent carb (riced cauliflower) as a meal 30 minutes after my workout (I workout usually in the late morning, so perfect timing for lunch).0 -
I want to start lifting soon. Has anyone heard of The New Rules of Lifting for Women, and advise this system of training?
It's the only book I'd recommend for 'women lifters'! :bigsmile:
(For whatever that's worth, lol)
I'm doing this program now and I love it.0 -
thanxs XFitMojoMom!0
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I really like combo moves because they keep your heart rate up and helps you get finished more quickly. However, I'm having trouble thinking up new ones.
I generally use free weights and do the following:
Lunges/Plies/Squats with bicep curls
Lunges/Plies/Squats with front/side lifts
Lunges/Plies/Squats with overhead presses
I haven't come up with any new combo moves for the triceps and would like to do more with my back/core. Ideas are welcome!
I usually jump rope for a minute between each set, since interval training is supposed to be good for you.
Shannon0 -
I love the idea of combo moves but I have a hard time focusing on correct form if I try to do stuff like curl and lunge. I may be doing it right but it doesn't feel like it. And if I try to check my form in the mirror, the forget about it! I am naturally fairly uncoordinated though and my perception surely is coloring my reality.0
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