women who lift heavy

mideon_696

hrmm...some crazy strong women! like!

275lbs is getting up there for girls too!! great stuff.

sara_m83

This is crazy inspiring.

deninevi

Question for you all: who can do a pullup or a chinup? And if for reps, any weighted ones? It seems to be quite a difficult task for women (and men as well I guess )

I can't do pull up or chin up yet. I hope I can do them someday, soon.

TluvK

Question for you all: who can do a pullup or a chinup? And if for reps, any weighted ones? It seems to be quite a difficult task for women (and men as well I guess )

I used to HATE them...I still hate them, but I like them better because I can do 8 unassisted now. It just takes time and a TON of practice. Form is important too. You need to focus on using your back muscles, not just your arms and you have to go down all the way, slowly. It took me about a year to get to where I am now. I take a class where we typically do about 30 + pull-ups each class - I use the bands when I can't do any more. The bands are GREAT.

HeidiMightyRawr

Question for you all: who can do a pullup or a chinup? And if for reps, any weighted ones? It seems to be quite a difficult task for women (and men as well I guess )

3 unassisted chin ups
No unassisted pull ups yet, working on it.

MayMaydoesntrun

bump

HeatherFeather10

Question for you all: who can do a pullup or a chinup? And if for reps, any weighted ones? It seems to be quite a difficult task for women (and men as well I guess )

I used to HATE them...I still hate them, but I like them better because I can do 8 unassisted now. It just takes time and a TON of practice. Form is important too. You need to focus on using your back muscles, not just your arms and you have to go down all the way, slowly. It took me about a year to get to where I am now. I take a class where we typically do about 30 + pull-ups each class - I use the bands when I can't do any more. The bands are GREAT.

I can do 2-3 unassisted and use the bands for the rest.
I did however do 25 hanging knees to elbows the other day!!!

Niveous

how often do you lift? how heavy? Also how many calories do you eat a day and have you lost or gained weight?

2-3 times a week. As heavy as I can. A lot - enough to properly fuel my body and my workouts. I try to net between 1,800-2,000 calories per day, but eat upwards of 2,000-2,600 calories (I eat all of my exercise calories). I have lost (a lot of) weight as I am still running a calorie deficit. Eventually I'd like to transition to a small calorie surplus and concentrate on adding some muscle, but that's a bit farther into the future.

I feel like I could have just said "a lot" in order to answer all of your questions.

TluvK

Question for you all: who can do a pullup or a chinup? And if for reps, any weighted ones? It seems to be quite a difficult task for women (and men as well I guess )

I used to HATE them...I still hate them, but I like them better because I can do 8 unassisted now. It just takes time and a TON of practice. Form is important too. You need to focus on using your back muscles, not just your arms and you have to go down all the way, slowly. It took me about a year to get to where I am now. I take a class where we typically do about 30 + pull-ups each class - I use the bands when I can't do any more. The bands are GREAT.

I can do 2-3 unassisted and use the bands for the rest.
I did however do 25 hanging knees to elbows the other day!!!

NICE!! I think I hate knees to elbows more than pull-ups!

HeatherFeather10

Question for you all: who can do a pullup or a chinup? And if for reps, any weighted ones? It seems to be quite a difficult task for women (and men as well I guess )

I used to HATE them...I still hate them, but I like them better because I can do 8 unassisted now. It just takes time and a TON of practice. Form is important too. You need to focus on using your back muscles, not just your arms and you have to go down all the way, slowly. It took me about a year to get to where I am now. I take a class where we typically do about 30 + pull-ups each class - I use the bands when I can't do any more. The bands are GREAT.

I can do 2-3 unassisted and use the bands for the rest.
I did however do 25 hanging knees to elbows the other day!!!

NICE!! I think I hate knees to elbows more than pull-ups!

I know HN2E used to be my nemesis - but I've learned to embrace them - I am finally able to bring feet to bar so that's cool!!!

chrisdavey

Thanks girls very impressive!

ritajean3

so put me as 7.5kg plus the kg bar so aprox 18lbs on my shoulders. I did 10kg plus the bar so 24lbs but I couldn't lift the third set *cry* so girly

mamitosami

Wow! Seriously inspiring! I've been lifting 'light' for years and getting NOWHERE! Now I know why, I just started a new program loosely based on NROLW a couple of weeks ago and I'm loving it! I want to keep an eye on this thread.

Nice work everyone!!!!

deninevi

Wow! Seriously inspiring! I've been lifting 'light' for years and getting NOWHERE! Now I know why, I just started a new program loosely based on NROLW a couple of weeks ago and I'm loving it! I want to keep an eye on this thread.

Nice work everyone!!!!

Here is a group of ladies that are currently doing NROLFW, in dif. stages of the program. I have the special WO left of stage 1 and love it!
http://www.myfitnesspal.com/topics/show/372438-new-rules-of-lifting-for-women-group-part-2

beccamh

i am just looking to see what works for everyone else. I lift heavy 4 days a week and do cardio 4 days a week. Sunday is my rest day. i started eating more around the same time i started lifting and i gained weight so i do not know if it from lifting or if i am eating too much.. i eat about 1700-2200 calories a day but according to my bodybugg i burn 2400-3400 calories a day so i do not understand why i am gaining.?!?!

Did you just start out? It can take up to 2 months to see the scale number drop because of water weight gain from DOMS. I have to keep repeating that to myself as I only lost 0.6 pounds last month, lol. But I know it is working because my clothes are looser. I am just going to add in more cardio now and preserve that strength that I gained last month. It will work out, don't give up!

This happens to me too! My clothes are falling off but I've only lost 6lbs. After heavy leg days I 'gain' at least 3lbs back lol.

HeatherFeather10

So Ladies who Lift - anyone hit any new PR's?

osorio1

Bump

KareninCanada

You gals are awesome!


I'm just starting New Rules.... this week I did:

lat pulldown 75lb and 90lb
deadlift 65lb (including the big bar)
squat 40lb (not including the barbell's weight as I don't know it)
shoulder press, stepups and lunges just using the smaller dumbbells from 7-15 lb

Sixalicious

Bump. No time to read, but I'm about to start lifting again with my husband. I'm excited!!!

embersfallen

bump to read later

tameko2

i lift heavy... for me. That said I am sure there are ladies on this forum that can and would beat me up with only one hand . I lift at least 3 days a week, I up my weight as soon as I can do three sets of any one exercise without getting real close if not hitting muscle failure. I have just started doing more leg work, because legs just don't make me as happy as upper body. So my numbers for lower body are probably less than impressive. I don't eat my exercise calories (sometimes I dip into them if I am hungry or out with friends) so I don't eat any different. I always try to get loads of protein when I lift... But also on my days when i don't lift.

Lifting heavy for you IS lifting heavy, period. Lifting heavy just means you couldn't possibly go more than 8-12 reps. If that's only 10 lbs for you and you're lifting 10 lbs, then you're lifting heavy. And some of us prefer to lift lower reps, like 5. Still coo. Basically if you can do a jillian michaels video with your dumbbells its not heavy lifting.


I lift um...1-3 days a week. *blush* I'm so lazy. And I barely do cardio. My weight loss tends to be entirely dependant on my overall activity and how well i control my food -- meaning it doesn't matter WHAT I do, if i'm reasonably active during the week, whether its jogging, walking, lifting, whatever and I keep my food the hell under control, I have been losing 4lbs/month pretty well and the only reason its that low is because I have my deficit set pretty small.

teagin2002

So far I have a split workout routine:

3 weeks working out 5 to 6 days a week:
3 days lifting heavy for 1.5 to 2 hrs (I never claim them all on here cause there is some rest between sets) then a 30 min aerobics and stretching.
2 to 3 days 30 min lifting heavy, then 15 min HIIT with stationary bike (30 sec @ tension 20, then 1 min @ tension 5), 30 min bike @ tension 5, then 25 min calisthenics and stretching.
Food wise I eat 400 under my maintenance + cals back from exercise with macros 30% protein, 50% carbs, 20% fat.

1 week working out 5 days a week:
4 days lifting heavy 1.5 to 2 hrs then a 30 min aerobics and stretching.
1 day HIIT as listed above.
Food wise will eat @ maintenance with 5 days macros 50% protein, 20% carbs, 30% fat (workout days)
2 days still @ maintenance but eating what ever I want not paying attention to macros and only going to walks with my sweetheart.

Lifting heavy meaning to where I can only do 5 to 8 reps with the amount of weight on the bar or the machine.

I am currently reading up on Intermittent fasting to see if it is a good idea for me to work it in there and when should I do it to get the most out of it.

This is a pretty detailed list of what I am doing now. I am in the 3 weeks routine and today is a mostly cardio day so 30 min weights, then swimming for an hour instead of the HIIT.

The best advise I can give is the tea and do research and read up on stuff. Here are a few website I use:
for nutrition:
http://body-improvements.com/resources/eat/
http://www.scoop.it/t/fitness-and-diet-on-the-cutting-edge
http://www.t-nation.com/
http://www.gasparinutrition.co.uk/nutrition-recipes-desserts-99.html
and I love Matt's blog:
http://www.gasparinutrition.co.uk/196.html

I also utilize HIIT on my cardio days.
http://www.exrx.net/FatLoss/HIITvsET.html

I follow what is mentioned on this page for my workouts:
http://www.myfitnesspal.com/topics/show/373801-two-day-full-body-strength-training-routine

So far I have maintained my weight since starting this about 3 weeks ago
I was working out a lot more and eating a lot more before I started this and ended up gaining 4lbs in 3 months and lost 3"
measurements 3 months ago (38, 26, 38)
just before I started this plan (37, 25, 37)
measurements haven't changed in the past three weeks

tameko2

I lied. I only lost 7.5 lbs for the last THREE months. :grumble: But its entirely my own fault for being lazy and eating too much. ITs not the weights or lack thereof.

kaylammurphy

I do crossfit which helps me to get cardio and lifting in. My DL 1 rep max is 145 (currently, but I bet I've passed that) and my thruster 1 rep max is about 75

lannlynn

Bump to read later

jennieodwyer

bump for later

mwest11

I wish i could find my power lifting workouts from high school... Won state championship at 132 lb class. Squat: 225, Bench:135, Clean:130

We did a variety of lifts from percentages of one rep max. Started with high rep and low percentage and increased percentage of 1RM and decreased repitions. Example: 4 sets x 12 reps at 65% at beginning to like 3 sets x 8 reps at 85% towards the end.

Squats
Front squats
Weighted lunges
Power clean
Clean and jerk
Leg presses
Anything for explosive power like squat jumps or split squat jumps
Dead lift
RDL's
Bench, narrow and wide
Military press
Lat pulldowns
Curls
Rows
Pullups, towel pullups, one arm assist pullups, pushups
A BUNCH of core work

SORRY i got carried away, and I don't remember everything exactly, it was 7 years ago. I think I alternated arms and legs every day, and if I lifted really heavy gave myself 2 days rest in between. You have to remember the muscle building part is during rest not your workout. Oh, and core almost every day, gave myself a break if I was too sore.

DixiedoesMFP

Love love love lifting heavy! Just started getting more serious about it a few weeks ago....like in the actual weight room with heavy free weights instead of the machines. Down two pounds eating around 1700 calories a day and a pretty significant change in body composition already (at least I feel like there is).

Currently squatting 150, deadlifting 135, curling 15 each. My legs are much stronger than my arms and I have increased those weights pretty steadily and still going up. That's 1o to 12 hard but not impossible reps so I think I can go heavier.

bahacca

As of right now, time and schedule only allow 2x/week, so both days are heavy and mostly compound lifts.
I did a personal best curl this week-25 lb dumbbell in each hand and did 3 reps of that weight.
I just started bench pressing this week as well. Just the 45 lb bar and then I'll add the baby 2.5s on each end for 50 lbs. You gotta start somewhere!
Squat(I'm doing high-bar, which I don't think is all that popular, but I am most comfy with it) and did 65 lbs today. I'll up that next week to 70 or 75.
Deadlift-I'm doing half deads as my form was bad until I figure out a way to put the weights between floor and the height of the safety rail on the squat cage-I did 75 on those today I think.
ETA-I track weight mainly for another site I'm on. I've lost 3 lbs since Jan 1. I don't care, though.

ValHallaGirl

Bump for later.