Ladies which heavy lifting plan are you following?!

2fit4fat

I am joining a Gym and want to add in lifting. Ive read the body sculpting bible and lift like a man look like a goddess etc i am wondering if you are doing those (or jamie eason or anything like that) how long have you been doing it?! how do you like it?! what results have you seen so far? also what protein shake do you use and why?! Thanks!

jaymek92

i'm not doing any specific lifting plan, but i pretty much do power lifts (plus crossfit on weekends and four runs a week) and some machines for areas i feel i need more specific work on. see my lifts here: http://www.fitocracy.com/profile/jaymek/
i've been lifting casually since october, but actually been really dedicated to lifting multiple times a week since january.
my arms are getting more defined (i have a bump when i flex my biceps and triceps!) and i'm finally seeing some growth in my hamstrings! also, my butt is starting to get bigger and rounder, since i do a lot of squats, deadlifts, lunges, etc. also, my core has gotten a lot stronger since i use it for all my lifts (with minimal ab work, i've doubled my plank time), and i've lost probably 7+ inches all over. my growing strength and shrinking measurements is giving me a lot more confidence, too!
i have two flavors of gnc pro performance whey isolate (cookies and cream and banana cream) at school and just the kmart brand 100% chocolate whey protein at home. i got the chocolate stuff forever ago, before i started lifting. i got the cookies and cream and banana cream because my boyfriend told me to get whey isolate, he has a gnc card so i got a discount, and they were buy one get one free. also, he said those flavors were delicious (and he was right!)

hottottie11

I followed New Rules of Lifting for Women in the beginning

Now I'm doing Strong Lifts 5 x 5. It's very straight forward and easy to follow.

Rae6503

I followed New Rules of Lifting for Women in the beginning

Now I'm doing Strong Lifts 5 x 5. It's very straight forward and easy to follow.

Hottie is my workout twin. Although I can't do that crazy pole stuff.

I did stage one of New Rules, then changed to a split routine that included some isolation stuff, now I'm on Strong LIfts.

jjblogs

Right now I'm doing a 12 week program from the Simply Shredded website. I workout Tue/Wed/Fri/Sat ... switching off on upper and lower body. On the days I do upper body, I get in at least 1/2 hour of added cardio.

I drink whey protein shakes...I usually add frozen fruit/baby spinach and chocolate soy milk....once a day. I take it just to give my muscles the added protein then need when I'm lifting heavy. I vary on the kind of whey protein I drink. Prefer Designers Brand (from a health food store). Have used Jillian Michaels. Right now I'm drinking Body Fortress from Walmart because I'm counting my pennies this month..lol.

Here is the site with the workout program:

http://www.simplyshredded.com/the-ultimate-female-training-guide.html

Good luck! Oh, btw, I LOVE HEAVY LIFTING. Seeing great results due to working my whole body with most lifts rather than just isolating certain muscles like I had been doing in the past on the machines.

hottottie11

Hottie is my workout twin. Although I can't do that crazy pole stuff.

I did stage one of New Rules, then changed to a split routine that included some isolation stuff, now I'm on Strong LIfts.

lol that's exactly how I started. I got to Stage 2 then switch to iso.

I'm using Strong lifts to increase my strength to do even more crazy stuff on the pole lol

nutandbutter

I'm not following any plan. I do compounds (squats, bench, shoulder press, rows, straight legged deadlifts, lat pulldown) 3 times/wk for 3 sets of 4-8. I did read NROLFW, but decided the program wasn't for me. I'll probably do stronglifts once I start to stall on lifts but I'm still progressing for now. Check out startingstrength.com. It's another good program and there's a lot of excellent videos and articles there.

xXKatrinaXx

Im doing Jamie Easons live fit...on week 3 right now and love it! I definetly feel the workouts every day. I like how she focuses on different muscles each day too. Also following her menus and recipes.

I use the whey protein from walmart with non sweetened almond milk.

Rae6503

Oh and I use Body Fortress Whey Isolate. You don't NEED a protein shake. What you need is at least 1 gram of protein for every pound of lean body mass. If this is difficult for you to accomplish with food alone (while staying under your calories) you could use a protein shake to help. I use Body Fortress because I can buy it at the grocery store and don't have to make a special trip, or order anything from the internet. It has 30grams protein for 130 calories.

JMarigold

Anybody want to explain strong lifts 5x5.

nutandbutter

Oh and I use Body Fortress Whey Isolate. You don't NEED a protein shake. What you need is at least 1 gram of protein for every pound of lean body mass. If this is difficult for you to accomplish with food alone (while staying under your calories) you could use a protein shake to help. I use Body Fortress because I can buy it at the grocery store and don't have to make a special trip, or order anything from the internet. It has 30grams protein for 130 calories.

Agreed. I use protein a couple times a week at the most. I use cytosport because I can get a giant bag at costco super cheap.

hottottie11

I'm able to get about 120+ grams a protein a day (today it was 136) without protein drinks, Check out my diary.

nutandbutter

Anybody want to explain strong lifts 5x5.

stronglifts.com. It's free.

JMarigold

Okay so explain strong lifts and then tell me if that's waste of time for me to try if I can't go to the gym and don't own any weights higher than 20lb dumbbells (and can't afford anything right now).

JMarigold

Okay I already went to the website but other than the basics he describes on the main page is there anything else to it? Because if that is it I've already answered my own later question. I can't do it without owning more weights or a gym membership.

Rae6503

Okay I already went to the website but other than the basics he describes on the main page is there anything else to it? Because if that is it I've already answered my own later question. I can't do it without owning more weights or a gym membership.

Yeah, strong lifts require the bit olympic bar for every move. It is a gym routine.

usmcmp

Lee Labrada's 12 week lean body trainer (bodybuilding.com). I like Gaspari Nutrition Myofusion (Strawberry).

I've made it through once and lost 15 pounds. Now I use the basics of how he has it set up, but do my own thing. I've seen some really good muscle gain doing it.