Including weights...help please

Cjadie03

Hi all, so I know as great as cardio is its the use of weights that really helps with weight loss,

I already alternate with staticky lunges with 3-5kg and squats,

And also use a bar with 3-5kg for upwards row, bicep and tricep curls, as well as shoulder presses,

I'm pretty confident in the strength with my legs and I know women don't build bulk in the way men do, I am looking for a more effective weight routine, can anyone please advise?

I'm 21, 5ft and weigh 205lbs

Only serious replays please,

Thank you

C xXx

LorinaLynn

Stronglifts is a great place to start. http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Five basic moves, three times a week. Simple and effective.

If the amount of weight sounds intimidating, start lower and increase with your abilities.

(Edited to get rid of a period that was messing up the URL)

Cjadie03

Thank you! The page is coming up as not found x

Yogi_Carl

yes - same here - page not found

Try this:

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

LoraF83

You can get the info from the Strong Lifts website:

http://stronglifts.com/

There's also an app for it for the iPhone.

Cjadie03

Can anyone else advise?

I've checked out strong lift but its such a male focused method, any other advise please?

c xXx

Xaspar

Stronglifts is a good place to start as LorinaLynn stated. There is a Stronglifts 5X5 (edit: FOR WOMEN) group here on MFP.

Using compound movements works your whole body effectively and quickly. (My first workout was only about 20 minutes after my warm-up.) Before I found that program, I had started with machines that mimicked these movements, but found that they 'help' me too much. It is advisable to focus on form to assure that you are doing a move correctly as you are building your strength. There are lots of great videos available on YouTube, etc. to show you proper form and techniques as you go. I review some of these every time I am headed to the gym to make sure I have the right movements in mind as I go.

New Rules of Lifting for Women (NROL4W) is also a good program, but I found it a bit overwhelming to try to understand everything the author was putting across and got discouraged pretty quickly. BUT the program itself is solid, I am just too much in my head sometimes and Stronglifts helped me get out of that and into the straight performance aspect without feeling intimidated.

There have been a lot of postings on using total body workouts as opposed to isolating muscle groups in alternating workouts and I have done both. Still happy with the 5X5 for now. I expect in the future I WILL be isolating (splitting) more, but for now, just want to build up a stable core total body workout that improves my overall performance.

Good luck and don't hesitate to ask if you need a helping hand or a cheering section!

kakklespakkle

You could look into New Rules of Lifting For Women, subtitled 'lift like a man, look like a godess'. You'd have to buy or borrow the book. It's a 6 month programme that is designed to help you progress throughout it. It's in several stages, the first stage focusing on building your strength in big compound movements. I've just finished stage one and I'm enjoying it.

EDIT as the post before me appeared as I was typing: I haven't found it overwhelming, so far it's been straightforward, but I do plan each stage and make my own schedule for that stage's lifting before I start, which helps. Like everything, it will suit some people but not others.

Xaspar

Can anyone else advise?

I've checked out strong lift but its such a male focused method, any other advise please?

c xXx

You are correct, it is fairly 'male focused'; as Medhi explains in one of his posts, 95% of his subscribers are male. However, the weights don't give a rat's heiny if you are a guy or a girl lifting them, and your body isn't going to "man up" any more than it is genetically predisposed to do just because you are lifting. You aren't lifting 'like a man' but AS A WOMAN!

Xaspar

You could look into New Rules of Lifting For Women, subtitled 'lift like a man, look like a godess'. You'd have to buy or borrow the book. It's a 6 month programme that is designed to help you progress throughout it. It's in several stages, the first stage focusing on building your strength in big compound movements. I've just finished stage one and I'm enjoying it.

EDIT as the post before me appeared as I was typing: I haven't found it overwhelming, so far it's been straightforward, but I do plan each stage and make my own schedule for that stage's lifting before I start, which helps. Like everything, it will suit some people but not others.

You are correct. It a SOLID and awesome program! I only have issue with it, because of my own personality. There have been so many success stories with that program, please don't discount it because of my opinion, that was why I put the note that I am the one who gets wrapped up in my head. It is not the fault of the writer or the method he prescribes. And, I am very glad I bought the book, because it really did help me a lot! I just chose to follow a different program due to my own personal tastes.

palmerig88

Can anyone else advise?

I've checked out strong lift but its such a male focused method, any other advise please?

c xXx

I don't follow any weight lifting 'program' but I still lift heavy and get great results. If they seem male-focused to you, then you may just be shocked at what you are truly capable of. I learned exercises to work biceps, triceps, shoulders, back, and chest (yes I even bench press on the 'man machine' at the gym ) and I rotate between those. I don't do full body lifting because I lift as heavy as I can manage and spend more time on a focused workout. I throw leg work in where I can, most recently on my tricep day. I just managed 10 reps at 270 pounds during my last session on the leg press, which is double my body weight, that will get results! Lift heavy!
Try learning 3 basic exercises for a muscle group and do 5 sets of 8 or 10 reps at the heaviest weight you can manage for that # of reps and see how you feel. Give it a few weeks and you will notice a big change. Good luck!

ruststar

Can anyone else advise?

I've checked out strong lift but its such a male focused method, any other advise please?

c xXx

The writer of the website makes it male-focused, but it's just a basic plan incorporating the basic 5 compound lifts every lifter should do (in some form). What I like about that program is you start low and add 5 pounds every session, which allows you to progress quickly. You might feel silly doing squats withan empty olympic bar, but 6 weeks later when guys are commenting on your 150 lb squats you get over it!

Yogi_Carl

Then again - have you thought about ditching the weights idea and going for bodyweight resistance exercises instead? You can add resistance to these exercises simply by slowing them down. Yoga is a great way of increasing strength without ever touching a bar or dumbbell.

Imagine a pressup and then sl-oo-ww-ly going down to the floor and then sl-oo-ww-ly pressing back up to the up part of the pressup with the core tucked in and straight legs, without letting the butt rise up or the belly sink down. That will build the same muscles and natural strength as any bench press (unless you are looking to specialise in lifting heavier and heavier weights).

And for pulling, you could start with assisted pullups or chin-ups and work up from there.

Someone said your own body is all the gym you need. It also takes the macho out of it as either sex can get a really good workout out of body resistance exercises. Hey - I think I've just talked myself into doing my Yoga every evening instead of P90X!