girls lifting heavy..?
lorrierobertson
Posts: 14
Girls!! I've been lifting heavy for a few months but trying to get into a proper routine.. I do approx. 3 sets of 8-12.
Monday: Upper body (chest, biceps, triceps, shoulders) + HIIT cardio
Tuesday: METAFIT or HIIT cardio
Wednesday: Lower body (legs, glutes) + light cardio
Thursday: Upper Body: (Back, Abs) + cardio
Friday: Upper body (chest, biceps, triceps, shoulders) + HIIT cardio
Saturday: Lower (legs, glutes) + light cardio
Sunday:OFF
Sometimes I might miss a workout but this is my aim.. any tips!!??
what is your workout routine???
Monday: Upper body (chest, biceps, triceps, shoulders) + HIIT cardio
Tuesday: METAFIT or HIIT cardio
Wednesday: Lower body (legs, glutes) + light cardio
Thursday: Upper Body: (Back, Abs) + cardio
Friday: Upper body (chest, biceps, triceps, shoulders) + HIIT cardio
Saturday: Lower (legs, glutes) + light cardio
Sunday:OFF
Sometimes I might miss a workout but this is my aim.. any tips!!??
what is your workout routine???
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Replies
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strong lifts...
workout A
squats
over head press
deadlifts
workout B
squats
bench
rows
repeat
gym sessions 3 times aweek ( 2 at the moment....)0 -
you probably dont need all the cardio, unless you're training for something or just like to eat more?
personally i prefer full body each workout, but thats just my preference0 -
You can do full body each day as a beginner and you want to up the weight and drop the reps to 4-6 if you're aiming to do "heavy" training.
Stronglifts or Starting Strength are both excellent starter programs.0 -
You're doing back and then the next day chest, tri's, and shoulders? You're working your tri's when you do back and bi's and some of your shoulders when you do chest. You're not giving your muscles a break.
Can you break it up so that you do Chest/Tri's one day, Back/Bi's the next day and maybe shoulders/legs another day?
How much cardio are you doing? I personally don't think you're doing too much. I do 30 min. of cardio every day before I lift. What are your goals and how much time do you have to dedicate to the gym?
I've been doing one muscle group a day and that works for me. 3 sets 10 reps or as close to 10 as I can get. Sometimes I have to drop the weight on the second or third set to get to 10. My workouts look something like this:
Day 1: Cardio; Chest/abs
Day 2: Cardio; Back/legs
Day 3: Cardio; Shoulders/abs
Day 4: Cardio; Tri's/legs
Day 5: Cardio; Bi's/abs
Sometimes I'll do cardio on the weekend if I'm ambitious.
On abs and legs day I do something different each time. I like focusing on one muscle group and since my tri's and bi's are done later in the week they get adequate rest from the chest and back workouts.0 -
I started with NROLFW.
Then finished Stage 1, looked at how complicated the next stages got vs my gym quipment and switched to SL5x5.
I did that for a few months then due to my running schedule, I did a modified version of SL5x5 from the lovely people of Eat Train Progress.
Then due to a knee injury I had the entire time, I've switched to split so if my knee acts up I can skip leg day but still lift weights.
M: Chest/tris
T: cardio
W: Back/bis
Th: short run, shoulders & core work
F: legs
Sa: walk or rest
Su: Run
^That'll be my schedule for after Thanksgiving
Right now, switch Th & F for my current schedule0 -
Sounds like you have a good routine OP. I workout at home and throw in a heavy lifting dvd circuit 2 - 3 times per week such as Chalene Extreme, Cathe's Slow and Heavy Series, Amy Bento's Slo-Mo Strength Challenge etc. I alternate between lower body and upper body days and I really like how much routine has helped to sculpt my body.0
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I started with NROLFW.
Then finished Stage 1, looked at how complicated the next stages got vs my gym quipment and switched to SL5x5.
I did that for a few months then due to my running schedule, I did a modified version of SL5x5 from the lovely people of Eat Train Progress.
Then due to a knee injury I had the entire time, I've switched to split so if my knee acts up I can skip leg day but still lift weights.
M: Chest/tris
T: cardio
W: Back/bis
Th: short run, shoulders & core work
F: legs
Sa: walk or rest
Su: Run
^That'll be my schedule for after Thanksgiving
Right now, switch Th & F for my current schedule
yeah i brought that book ... read it, and i was like ... what did i just read!!!???? so i found stronglifts, and thats why i do it its simple... i get it lol... 0 -
I started with NROLFW.
Then finished Stage 1, looked at how complicated the next stages got vs my gym quipment and switched to SL5x5.
I did that for a few months then due to my running schedule, I did a modified version of SL5x5 from the lovely people of Eat Train Progress.
Then due to a knee injury I had the entire time, I've switched to split so if my knee acts up I can skip leg day but still lift weights.
M: Chest/tris
T: cardio
W: Back/bis
Th: short run, shoulders & core work
F: legs
Sa: walk or rest
Su: Run
^That'll be my schedule for after Thanksgiving
Right now, switch Th & F for my current schedule
yeah i brought that book ... read it, and i was like ... what did i just read!!!???? so i found stronglifts, and thats why i do it its simple... i get it lol...
SL is simple so thats why I switched to it.
I do like some of the info in NR tho.
And that author isnt as douchey as Medhi is (if ypu get his emails or follow him on FB, hes such a d!ck)0 -
I do like some of the info in NR tho.
And that author isnt as douchey as Medhi is (if ypu get his emails or follow him on FB, hes such a d!ck)
I always recommend to ladies looking to start lifting to read NROLFW right up until it starts talking about the program lol. It's a great explanation of the benefits of lifting for women in particular, but the program is, unfortunately, not particularly good and way overcomplicated. I prefer SS over SL, myself, but that's largely because the SS book is one of the best sources of lifting information on the planet for a beginner.0 -
thanks for the advice guys! I've decided to change it to a 4 day upper/lower body split, hopefully this will make it easier to make sure I do get the training in every week and give my muscles a chance to recover..
Monday: Upper Body (shoulders, chest, triceps) + Cardio
Tuesday: Lower Body (Legs, Glutes, Abs)
Wednesday: Cardio
Thursday : Upper Body (Back, Biceps) + cardio
Friday: Lower Body (Legs, Glutes, Abs)
Saturday: Cardio
Sunday: OFF
Im hoping to lose 10lbs of fat which I have put on this year hence the extra cardio.. when doing legs I just do some light cardio e.g (spinning, walking high gradient tredmill).. etc0 -
Title says lifting heavy, and I was wondering what do you girls consider to be heavy? Over body weight?0
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Bumping to follow 0
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Title says lifting heavy, and I was wondering what do you girls consider to be heavy? Over body weight?
Heavy is generally considered to be a weight you can only complete 6 good reps with before form starts to suffer.0 -
Everyone praises strong lifts, and I am not qualified to criticize, but are you kidding me with squat, Deadlift, and OHP all on the same day? If you can do that, you are not lifting heavy those are big movements that require full body motion. I can only do one of those exercises on a given day. Three of them in one, I would seriously be in the hospital after that workout.
1. It's designed to start with an empty bar and works on progressive increases in the weight on the bar.
2. I did a Big 3 workout where I did squat, bench and deadlift on the same day three days a week for nearly 6 months with steady progression. It's amazing what your body can handle when you give it adequate food and rest.0 -
Everyone praises strong lifts, and I am not qualified to criticize, but are you kidding me with squat, Deadlift, and OHP all on the same day? If you can do that, you are not lifting heavy those are big movements that require full body motion. I can only do one of those exercises on a given day. Three of them in one, I would seriously be in the hospital after that workout.
I lift quiet heavy... and I have done 2 big compounds same day- I often do OHS + Bench the same day because I'm a masochist (actually I just hate benching so if I do OHS - it's like a treat/incentive)
I've squatted and Dead lifted in the same day too. It's possible. It sucks. But it's all about getting the most bang for your buck as possible. that would mean doing two whole bodies- but let's not kid ourselves- even though they use the whole body- dead is CLEARLY a bottom/back heavy- and OHP isn't.
it's fine. Do them on the same day. you won't die.0 -
Title says lifting heavy, and I was wondering what do you girls consider to be heavy? Over body weight?
Lifting heavy isn't about the weight itself.
It's a rep range. Lifting heavy means you cannot lift it more than 5-8 times.
What is heavy for my friends when we deadlift- isn't even warm up weight for me. That doesn't mean it's NOT heavy for them.0 -
Title says lifting heavy, and I was wondering what do you girls consider to be heavy? Over body weight?
Lifting heavy isn't about the weight itself.
It's a rep range. Lifting heavy means you cannot lift it more than 5-8 times.
What is heavy for my friends when we deadlift- isn't even warm up weight for me. That doesn't mean it's NOT heavy for them.
Alright, I will re-phrase myself, what weights do you girls lift? (Ofc if it's not a secret.)0 -
Title says lifting heavy, and I was wondering what do you girls consider to be heavy? Over body weight?
Lifting heavy isn't about the weight itself.
It's a rep range. Lifting heavy means you cannot lift it more than 5-8 times.
What is heavy for my friends when we deadlift- isn't even warm up weight for me. That doesn't mean it's NOT heavy for them.
Alright, I will re-phrase myself, what weights do you girls lift? (Ofc if it's not a secret.)
I front squat 95lbs ( just started about 6 weeks ago). I back squat 135lbs several times a week, but have done up to 150lbs. I backed off the weight on my back squats for a while to work on form and depth.0 -
I do like some of the info in NR tho.
And that author isnt as douchey as Medhi is (if ypu get his emails or follow him on FB, hes such a d!ck)
I always recommend to ladies looking to start lifting to read NROLFW right up until it starts talking about the program lol. It's a great explanation of the benefits of lifting for women in particular, but the program is, unfortunately, not particularly good and way overcomplicated. I prefer SS over SL, myself, but that's largely because the SS book is one of the best sources of lifting information on the planet for a beginner.
It is SO overcomplicated, I agree.
Stage 1 wasn't too bad but looking ahead, I was like "effffff that"
I do like the beginning of the book and some of their recipes in there - I really should pull that out and make some of them haha
I haven't read the SS book yet, I should probably add it to my Amazon cart...0 -
the SS book is one of the best sources of lifting information on the planet for a beginner.
Or anyone who lifts, IMHO.
I still go back and look it over from time to time even though I've never actually run the programme - It's just a wonderful book.0 -
Title says lifting heavy, and I was wondering what do you girls consider to be heavy? Over body weight?
Lifting heavy isn't about the weight itself.
It's a rep range. Lifting heavy means you cannot lift it more than 5-8 times.
What is heavy for my friends when we deadlift- isn't even warm up weight for me. That doesn't mean it's NOT heavy for them.
Alright, I will re-phrase myself, what weights do you girls lift? (Ofc if it's not a secret.)
My lifts are currently at the following
BP=105lbs current goal is bw of 165
Rows =110lbs
Squat=140lbs
OHP=80lbs
DL = 190lbs
That is heavy for me atm. I started 11 weeks ago (not with empty bar but much lower weights) I have steadily progressed with no deloads atm.
Not doing squats right now due to a muscle pull not related to lifting.0 -
Title says lifting heavy, and I was wondering what do you girls consider to be heavy? Over body weight?
Lifting heavy isn't about the weight itself.
It's a rep range. Lifting heavy means you cannot lift it more than 5-8 times.
What is heavy for my friends when we deadlift- isn't even warm up weight for me. That doesn't mean it's NOT heavy for them.
Alright, I will re-phrase myself, what weights do you girls lift? (Ofc if it's not a secret.)
I'm currently not in the heavy range (5-8 reps) since I'm doing my split and getting back into working out after an injury.
But over the spring, pre-injury, I deadlifted 122.5# for 5 reps. Back squat was 105# for 5x5.
Within the last month I've been cleared to deadlift and squat again. So it's 2x10x60 & 2x10x70 for deads (as of this AM) and squatting the bar for 3x100 -
If you're a beginner it's best to start with a full body routine, such as NROLFW or Stronglifts or Starting Strength, rather than a split. The inherent advantages of working with a split program that hits different muscles on different days really only benefit more intermediate to advanced users and even then only if they have more specific goals. Also, if the goal is fat loss then structuring your lifting around cardio is not required. If you want to do it, sure, but you can get a lot more "bang for your buck" in terms of calories burned with a compound based lifting program with some occasional cardio here and there to supplement it than primarily cardio with a split built around it.0
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Everyone praises strong lifts, and I am not qualified to criticize, but are you kidding me with squat, Deadlift, and OHP all on the same day? If you can do that, you are not lifting heavy those are big movements that require full body motion. I can only do one of those exercises on a given day. Three of them in one, I would seriously be in the hospital after that workout.
I lift quiet heavy... and I have done 2 big compounds same day- I often do OHS + Bench the same day because I'm a masochist (actually I just hate benching so if I do OHS - it's like a treat/incentive)
I've squatted and Dead lifted in the same day too. It's possible. It sucks. But it's all about getting the most bang for your buck as possible. that would mean doing two whole bodies- but let's not kid ourselves- even though they use the whole body- dead is CLEARLY a bottom/back heavy- and OHP isn't.
it's fine. Do them on the same day. you won't die.
I agree with this. I do OHP, Squat and DL same day and I am not dead or injured from lifting.
ETA: And I am lifting heavy...190lb DL, 75lb OHP and 140lb squat is heavy for me...0 -
the SS book is one of the best sources of lifting information on the planet for a beginner.
Or anyone who lifts, IMHO.
I still go back and look it over from time to time even though I've never actually run the programme - It's just a wonderful book.
Hi-jakc (sorry OP!): Which edition of SS do you suggest buying?
Amazon has the 3rd edition for 22.64$
2nd edition for a very wide range of prices lol
And the 1st edition as well for a range of prices.
Obviously there will be differences between the editions but does anyone know what they are and which edition is best?0 -
need to come back later0
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Title says lifting heavy, and I was wondering what do you girls consider to be heavy? Over body weight?
Lifting heavy isn't about the weight itself.
It's a rep range. Lifting heavy means you cannot lift it more than 5-8 times.
What is heavy for my friends when we deadlift- isn't even warm up weight for me. That doesn't mean it's NOT heavy for them.
Alright, I will re-phrase myself, what weights do you girls lift? (Ofc if it's not a secret.)
Deadlift (sumo) 305
Squat 315x4
Bench 115
Row 155
OHP 3x700 -
Alright, I will re-phrase myself, what weights do you girls lift? (Ofc if it's not a secret.)
LOL yes- that's the question you want to ask- but it's wildly irrelevant to be honest.
Max reps:
Deadlift 285
Bench 170
OHP- 85
Back Squat 185
Front squat 155
Working sets 3-5 repsish
(I typically pyramid lift so I work through a large range)
Dead lifts 225-250
Bench 135-150
Front Squat 135
OHP 60-700 -
Title says lifting heavy, and I was wondering what do you girls consider to be heavy? Over body weight?
Lifting heavy isn't about the weight itself.
It's a rep range. Lifting heavy means you cannot lift it more than 5-8 times.
What is heavy for my friends when we deadlift- isn't even warm up weight for me. That doesn't mean it's NOT heavy for them.
Alright, I will re-phrase myself, what weights do you girls lift? (Ofc if it's not a secret.)
DL 235
Bench 115
Squat 145
Power Clean 185
OHP 80
As JoRocka mentioned, it is irrelevant though
When I started the Bar itself was heavy for me :ohwell:0
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