Women strength training... for real

nz_deevaa

I read on either a forum post or a blog on here, that a lady said that the 'sides' of her ribs hurt after lifting. I've noticed that this week too! What's up with that??

stroutman81

I read on either a forum post or a blog on here, that a lady said that the 'sides' of her ribs hurt after lifting. I've noticed that this week too! What's up with that??

Most likely it's simply muscle soreness. Likely your serratus anterior muscles.

MsQt

Here is my latest picture with more weights on:

stroutman81

Nice pictures. How deep are you squatting?

deninevi

Here is my latest picture with more weights on:

Nice job!

Derv

So after my 3 mths of Chalean Extreme at home I'm back at the weights room at the gym.
Today's workout
Supersets -
5 sets
A1 > Deadlift - 45kg , 6x5
A2 > Flat DB Press, hammergrip - 10kgs 6 x5

4sets
B1 > One legged calf raise with bicep curl. 6kg. 12x4
B2 > 30degree DB Press - 10kg, 7x4

(1kg=2.2lbs)

p.s Great pics above!

MsQt

Nice pictures. How deep are you squatting?

Thanks you two! Well I can go a bit deeper than that but my PT like to spot me when I do it so that's as far as he lets me squat while taking pics of me. I can actually squat 185 right now and Friday I'm going for 200 which is gonna be my max. I'm only trying to make my glutes stand out more

stroutman81

Nice pictures. How deep are you squatting?

Thanks you two! Well I can go a bit deeper than that but my PT like to spot me when I do it so that's as far as he lets me squat while taking pics of me. I can actually squat 185 right now and Friday I'm going for 200 which is gonna be my max. I'm only trying to make my glutes stand out more

Just so you know, the depth your squatting to in the pictures doesn't bring your glutes into play. Hardly at all. Glute and hamstring recruitment will be strongest at the bottom of a deep squat where, at the very least, the tops of your thighs are parallel to the floor.

deninevi

Is it better to go down on a squat parallel thighs to the floor or even deeper?

MsQt

I can go deeper but my PT didn't want me going that deep because I didn't have a spotter for the picture. But I do agree with you on deep squat which he is trying to get my form perfected. I'm just scared

ecaz

BUMP for later when I'm home - can't watch the video at work...

iceey

Glad I found this post. I think women who can lift are amazing! I am not afraid to lift as much as I possibly can (admittedly, not much), but I hope to get better. Muscles on women are sexy. It's too bad more women don't understand that weights do not bulk you. I think women's bodybuilding competitions have led somewhat to that thought process. Shame.

stroutman81

Is it better to go down on a squat parallel thighs to the floor or even deeper?

It's going to depend on the individuals build, mobility, stability, etc. In general, I'll have my clients squat to slightly below parallel assuming they're able to reach that point safely.

stroutman81

I can go deeper but my PT didn't want me going that deep because I didn't have a spotter for the picture. But I do agree with you on deep squat which he is trying to get my form perfected. I'm just scared

Okay... just making sure. The vast majority of trainers wouldn't know proper squat form if it slapped them upside the head.

ilovedeadlifts

great post

Rae6503

Is it better to go down on a squat parallel thighs to the floor or even deeper?

It's going to depend on the individuals build, mobility, stability, etc. In general, I'll have my clients squat to slightly below parallel assuming they're able to reach that point safely.

So if I can go deeper than parallel, I should? I just go to parallel now (and watch in the mirror to make sure I do).

Derv

I was taught to squat "ATG" = *kitten* to grass, so below parallel, you've just got the take the mental leap of faith and drop down that bit more.
Lol, tried to find a good demo video - found this!
http://tnation.t-nation.com/free_online_forum/sex_girls_pictures_hot_pics_photo_women/make_ur_girlfriendsand_bootycalls_back_squat_atg

stroutman81

Is it better to go down on a squat parallel thighs to the floor or even deeper?

It's going to depend on the individuals build, mobility, stability, etc. In general, I'll have my clients squat to slightly below parallel assuming they're able to reach that point safely.

So if I can go deeper than parallel, I should? I just go to parallel now (and watch in the mirror to make sure I do).

Parallel is fine. If you want to go slightly deeper, you can. But don't sacrifice tightness for depth. A lot of people will try to go *kitten* to the grass by letting up on their muscle contraction in hips and thighs and that's a no no. It'd be better to see your form on video, which you can film, upload to a private video on youtube, and email me if you'd like.

Oh, and if the mirror is to the side, which is where it'd really need to be in order to assess your depth well, don't be turning your head to check form while squatting.

Rae6503

So if I can go deeper than parallel, I should? I just go to parallel now (and watch in the mirror to make sure I do).

Parallel is fine. If you want to go slightly deeper, you can. But don't sacrifice tightness for depth. A lot of people will try to go *kitten* to the grass by letting up on their muscle contraction in hips and thighs and that's a no no. It'd be better to see your form on video, which you can film, upload to a private video on youtube, and email me if you'd like.

Oh, and if the mirror is to the side, which is where it'd really need to be in order to assess your depth well, don't be turning your head to check form while squatting.

Ha, yeah, I AM totally turning my head to check. Opps. I'll stop doing that.

And you're awesome Steve. You give out too much free advice!

But I think my form is okay, and I have no one to film it anyway, but thanks.

stroutman81

Here are some of the best resources I've seen out on the interwebz regarding squatting. There are others as I've not updated that thread in a while:

http://www.forum-body-improvements.com/showthread.php?t=287

deninevi

Thanks, Steve!!

tkn11

i agree. I lift 6 days a week and don't look anything even close to like a man!

MsQt

lol... I totally get it but my trainer is a body builder so it all about form when it comes to him! This is a pic of him from his first show 2 yrs ago when he first started out but he is much more defined all over, his thighs are huge now, and he is training for his next show in March or April.

stroutman81

Haha, no disrespect intended, but bodybuilders are not the be all end all of exercise form and definitely not of exercise science. When you're "on the goods" you can pretty much get away with anything. But if you're happy with him and you feel that he knows his stuff, which he very well might, that's all that matters.

I only brought up your form because of the low depth I was seeing. Just looking out for you best interest.

Best to you.

Fitwam

Steve! You really are great to hand out all this advice! Checked out the video and was intrigued!
I played basketball in hs and college....I use to do some "crazy machine" (can't recall the name) but it was basically doing lunges.I've always wondered if poor form caused my injuries. I am now plagued with 5 knee surgeries. I'm doing Ripped in 30, and on my 2nd week of C25k (sllloooowwww pace). I use 5 lbs and 8 lbs in ripped...but I feel like maybe I need to incorporate a strength training in there somwhere (2 to 3xs a week)?

Does all of the above sound too much?


I have read your "greatest page ever written" several times. I am still learning about the nutrition thing. It's fantastic....

mmtiernan

Bump to read later! Good stuff!

MsQt

No disrespect taken but we all have our own opinions of who knows their stuff and who doesn't just like you think that you know your stuff! lol.... One can't put all bodybuilders in a general category. My trainer is not just a bodybuilder alone; he also is a professional in the performance and fitness industry as has the credentials for it; but again I understand your logic=) This tread is going old to me so i'll say my goodbye's to you all:yawn: lol... You are doing well with helping people so I wish you to continue to sky rocket!

stroutman81

No disrespect taken but we all have our own opinions of who knows their stuff and who doesn't just like you think that you know your stuff! lol.... One can't put all bodybuilders in a general category. My trainer is not just a bodybuilder alone; he also is a professional in the performance and fitness industry as has the credentials for it; but again I understand your logic=) This tread is going old to me so i'll say my goodbye's to you all:yawn: lol... You are doing well with helping people so I wish you to continue to sky rocket!

Umm, I think you missed the point. Your pictures suggested poor form. That doesn't mean that you were using poor form as it's impossible to tell from a simple picture. I simply stated that it's something to be mindful of given that I don't know your true situation without video and the like. And your refutation was that your trainer is a bodybuilder so I shouldn't be concerned.

I was NOT the one generalizing about bodybuilders. You were.... you insinuated that all bodybuilders know perfect form when you said, and I quote:

I totally get it but my trainer is a body builder so it all about form when it comes to him!

And it's not about opinions regarding who knows their stuff and who doesn't. There's a lot of leeway in this industry in terms of applying expertise as there are many ways to skin a cat. That said, there are also very apparent wrong ways of going about things and this is by and large what you see coming from many of the so called professionals in the field. Like I said, because of this, I was solely looking out for your best interest.

If you found one of the "good guys" in this industry... that's fantastic.

I'm not trying to get in a tit for tat here, as it'll degrade the quality of this thread.

stroutman81

Steve! You really are great to hand out all this advice! Checked out the video and was intrigued!
I played basketball in hs and college....I use to do some "crazy machine" (can't recall the name) but it was basically doing lunges.I've always wondered if poor form caused my injuries. I am now plagued with 5 knee surgeries. I'm doing Ripped in 30, and on my 2nd week of C25k (sllloooowwww pace). I use 5 lbs and 8 lbs in ripped...but I feel like maybe I need to incorporate a strength training in there somwhere (2 to 3xs a week)?

Does all of the above sound too much?

It's impossible to say if it's "too much" without knowing more. I don't know much about ripped in 30... just that it's glorified circuit training. Plus, I don't know much about you... what are your goals, what are your stats, etc?

I have read your "greatest page ever written" several times. I am still learning about the nutrition thing. It's fantastic....

Thanks very much!

kensky

I did what I call "remedial squatting" today. I pored over Rippetoe's Starting Strength and focused on foot position and squatting with just my body but going loooow. I did three sets of five of that and then did 3 sets of five with an empty oly bar. That was it. I am easing back slowly into lifting so I don't want to overdo it after my medical leave and wind up hurting myself. I am pretty injuryphobic and want stellar form before I start loading the bar.

I really need to study power cleans. Intimidating!