""Lifting heavy"", what does it mean to you (WOMAN)
Saramelie
Posts: 308 Member
I LOVE the muscular look. I use to be fit and firm. Not anymore. I wish I could go back there, but I'm lost (it's been 10 years...)
Tell me more about your routine.
What do you do, how heavy do you lift, how many times a week and for how long?
How much do you eat (with or without macros)?
Inspire me!
Thanks!
Tell me more about your routine.
What do you do, how heavy do you lift, how many times a week and for how long?
How much do you eat (with or without macros)?
Inspire me!
Thanks!
0
Replies
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Just started Stronglifts after doing 5/3/1. I like it better.
Lift 3 times a week, starting low again, but my PRs are in my profile.
1600 calories a day
I haven't taken photos/measurements since August, so I am not much of an inspiration in that sense.0 -
Not a woman, but lots of related discussion in this thread, so thought OP might find it interesting:
http://www.myfitnesspal.com/topics/show/978565--lifting-heavy-what-does-that-really-mean-for-women0 -
Bump0
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I started with just a random routine (silly me). Ive been doing 5/3/1 for almost 2 months, lifting for 6. I eat 1550-1700 calories, depending on the day. I wouldn't call me an inspiration either but like you, I love muscles! I lift 3x a week. My 1 RM are tiny compared to some of the other lifting ladies on here but here I go.
90 lb bench
70 lb row
110 lb squat
140 lb deadlift
60 lb overhead press
I aim for 1g of protein per pound of lean body mass.0 -
would love to know, too!0
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anyone can do it- it just takes some time and dedication!!I LOVE the muscular look. I use to be fit and firm. Not anymore. I wish I could go back there, but I'm lost (it's been 10 years...)
I life 4-6 times a week.- My program is based around compound and I use accessory work to fill in the gaps.Tell me more about your routine.
I dance 4-6 a week- and attend class 1-3 times a week (for dance)
Monday- Deads- Lunges Box jumpsWhat do you do, how heavy do you lift, how many times a week and for how long?
Tuesdays-Class OR Bench- flys and somethign else I can't remember
Wed- Off
Thursday- OFF (sometimes- sometimes it's quick HIIT Workout)
Friday- Back Squats or OHP/Shoulder/Back
Saturday- Front squats- BB Glute Raises- Hammy raises
Sunday-Back- lats- back- lats
roughly- it's kind of a floating schedule- my BF's weekend is typically wed/thur but it changes- like this week it's Sunday Monday- he's out of town so I try to dedicate those days to him instead of being at the work all day THEN the gym for 2 hrs
I also have a lifting buddy who I do not have a full schedule with- so we try to work around each other and unless I did dead lifts on Monday and he wants to do them on Tuesday- normally one of us will shift our work out to accomadate.
but that's roughly what I do.
I'm bulking- so I eat between 2000-3000 calories- or I"m trying too LOLHow much do you eat (with or without macros)?Inspire me!
you can't rely on inspiration- you just have to do it- last night it was freezing cold- I had work to do- and I was fully of warm chili.
But come 8 PM- I had to drag my *kitten* off the chair and go work out- no inspiration- no motivation- I just did it because it's what NEEDS to be done. You cant' rely on outside sources- or even your own enthusiasm- it's easy when youre excited- but you need to do it when you aren't. The people who are successful are the people who show up when tehy are unmotivated- because that's what they do- they just make it happen.
If you are new to lifting-
Starting Strength
Strong Lifts
Strong Curves
New Rules of Lifting (For women)
Any one of those will push you in the right direction.
Now go forth and be fabulous0 -
Lifting heavy is not gender specific.
Personally, it's a weight that I can lift for 5 reps with good form. If I can do more than 5 reps time to add more weight to the bar.
I lift 4-5 x a week
I eat 2800 kcal - 40/30/30 for Macros0 -
Lifting heavy is not gender specific.
Personally, it's a weight that I can lift for 5 reps with good form. If I can do more than 5 reps time to add more weight to the bar.
I lift 4-5 x a week
I eat 2800 kcal - 40/30/30 for Macros
I know lifting heavy is not gender specific, but a male giving me his numbers will not help me have an idea of what I can aim for, sorry! :-P
Thanks for your answers ladies0 -
Lifting heavy is not a number. What's heavy to me and heavy to you might be totally different even though we are both women.
To me, lifting heavy means struggling to get the weights up on the 7th or 8th rep whatever the weight may be. Some days I can lift more than others, but regardless of the actually number on the weights, if I can get more than 9 or 10 reps then I need to add more weight.0 -
Lifting heavy is not gender specific.
Personally, it's a weight that I can lift for 5 reps with good form. If I can do more than 5 reps time to add more weight to the bar.
I lift 4-5 x a week
I eat 2800 kcal - 40/30/30 for Macros
I know lifting heavy is not gender specific, but a male giving me his numbers will not help me have an idea of what I can aim for, sorry! :-P
Thanks for your answers ladies
yes- but I can dead lift almost 300- my BF would be hard pressed to dead lift 135.
Literally gender means nothing- it's all about training and rep range.0 -
Wendler 5/3/1 - 4 days/week
1600 cals
Squat 125, Deadlift 160, Bench 95, OHP 650 -
Wendler 5/3/1 - 4 days/week
1600 cals
Squat 125, Deadlift 160, Bench 95, OHP 65
I keep seeing 5/3/1 whats that mean?0 -
Wendler 5/3/1 - 4 days/week
1600 cals
Squat 125, Deadlift 160, Bench 95, OHP 65
I keep seeing 5/3/1 whats that mean?
5 reps/3 reps/1 rep, but there is more to it than that.0 -
This is a great link. "Lifting heavy" is about as vague and useless as "eating clean". The post that you linked describes things really well.Not a woman, but lots of related discussion in this thread, so thought OP might find it interesting:
http://www.myfitnesspal.com/topics/show/978565--lifting-heavy-what-does-that-really-mean-for-women0 -
Lifting heavy is not gender specific.
Personally, it's a weight that I can lift for 5 reps with good form. If I can do more than 5 reps time to add more weight to the bar.
I lift 4-5 x a week
I eat 2800 kcal - 40/30/30 for Macros
I know lifting heavy is not gender specific, but a male giving me his numbers will not help me have an idea of what I can aim for, sorry! :-P
Thanks for your answers ladies
Your goals shouldn't be based on any of our numbers; male or female. I can squat over 1.5 times my body weight, but that shouldn't be your goal. I can barely bench 95, but that's good for me. I don't want to feel sh*tty comparing myself to those who can bench their weight.
I get what you are saying, you just wanted to get an average to compare your strength, but don't allow that to drive you. Achieve your own goals and break your own records.0 -
I lift heavy 3 x week. Currently following NROL4W program. It has good solid info, and has a good structure.
I eat around 1825 calories a day, and more on work days. It is about 300 calorie deficit for me.
I am putting no limits of how much I can lift. I will keep adding weights till my body simply says enough.
Most of the time my grip fails long before the rest of my body. If I find my grip fails I set the weight down have a short rest period pick it back up and finish my set.
I love lift it is very cathartic, and allows me to let go of the days stress! love seeing the numbers go up as I add weight, and knowing I am strong, confident, and beautiful because of it. Most of all I love knowing it is all about me when I'm lifting, everything else takes a backseat while I'm on the floor.
I am a firm believer that you are what you want to be! I want to be strong, and healthy. I do not want to be a # on a scale, as a matter of fact I have not looked at the scale in 10 weeks now at least.0 -
I know lifting heavy is not gender specific, but a male giving me his numbers will not help me have an idea of what I can aim for, sorry! :-
Wasn't trying to be a punk - just making sure.
There's always posts on here about "woman" specific lifting programs, supplements, you name it.
Anyway, let yourself and your progress be the judge of how heavy a weight is. I just don't see the point of asking a bunch of strangers who may or may not be truthful (and for that matter may or may not be women!) what they lift.0 -
This might help provide some general frames of reference for OP:
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html0 -
Lifting heavy is not gender specific.
Personally, it's a weight that I can lift for 5 reps with good form. If I can do more than 5 reps time to add more weight to the bar.
I lift 4-5 x a week
I eat 2800 kcal - 40/30/30 for Macros
I know lifting heavy is not gender specific, but a male giving me his numbers will not help me have an idea of what I can aim for, sorry! :-P
Thanks for your answers ladies
yes- but I can dead lift almost 300- my BF would be hard pressed to dead lift 135.
Literally gender means nothing- it's all about training and rep range.
So much this! ^ ♥♥ I love ladies that out lift guys. Js.0 -
Lifting heavy is not gender specific.
Personally, it's a weight that I can lift for 5 reps with good form. If I can do more than 5 reps time to add more weight to the bar.
I lift 4-5 x a week
I eat 2800 kcal - 40/30/30 for Macros
I know lifting heavy is not gender specific, but a male giving me his numbers will not help me have an idea of what I can aim for, sorry! :-P
Thanks for your answers ladies
yes- but I can dead lift almost 300- my BF would be hard pressed to dead lift 135.
Literally gender means nothing- it's all about training and rep range.
Ok, maybe I was not clear in my post.... I DON`T KNOW WHERE TO START. I don`t want to hurt myself. So I guess I should start light for 5 reps and keep pilling on the weight for as long as it`s still too easy and that I can do more than 5 reps??0 -
I know lifting heavy is not gender specific, but a male giving me his numbers will not help me have an idea of what I can aim for, sorry! :-
Wasn't trying to be a punk - just making sure. There's always posts on here about "woman" specific lifting programs, supplements, you name it.
Anyway, let yourself and your progress be the judge of how heavy a weight is. I just don't see the point of asking a bunch of strangers who may or may not be truthful (and for that matter may or may not be women!) what they lift.
I was not trying to be rude, I just don`t know where to start.....0 -
Wendler 5/3/1 - 4 days/week
1600 cals
Squat 125, Deadlift 160, Bench 95, OHP 65
I keep seeing 5/3/1 whats that mean?
It's a strength training program. Excellent program, it's the one I choose.0 -
Ok, maybe I was not clear in my post.... I DON`T KNOW WHERE TO START. I don`t want to hurt myself. So I guess I should start light for 5 reps and keep pilling on the weight for as long as it`s still too easy and that I can do more than 5 reps??
If you're starting with the Compound Lifts (Squats, Deadlifts, Bench Press, Overhead Press & Rows) & using a barbell then the bar itself (which weights 45lbs) is where you want to try to start. Deadlifts excluded as most can start at about 75lbs or so. Just starting you may not be able to do Bench Press & Overhead Press @ 45lbs. If you workout at a gym that has premade barbells, you can use them until you have worked your strength up to 45lbs.
Isolation Lifts (Curls, Tricep Extensions, Lateral Raises, etc.) you'll want to start off in the 8-12 rep range. Once 12 is "easy" then increase the weight.
Also, don't ever sacrifice lifting heavy for crap form. You want to be able to lift in a rep range that's heavy but with which you also have good form.
Hopefully this is the info. you're looking for.
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I was not trying to be rude, I just don`t know where to start.....
There are a lot of good suggestions in here. I personally think Stronglifts is a great program. Hits all the major lifts and a great beginner program because you can start with just the bar. You alternate Workout A and B and usually do 3 days a week. Week 1 would be A,B,A - then Week 2 would be B,A,B. I usually go T, Th, Sat.
Workout A
Squats 5x5
Bench 5x5
Rows 5x5
Workout B
Squats 5x5
Overhead Press 5x5
Deadlift 1x5
You start with just the oly bar and then add 5 pounds. I prefer Stronglifts to 5/3/1, but that's just my opinion. I have done both; just prefer to get more work in rather than hit each major lift once a week.0 -
New Rules of Lifting for Women is a great book for starting out. It has pictures and your plan. Check out the book.0
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I lift 4-5x/week with a few days of cardio thrown in. I used to do JUST cardio (running), but since I have become a serious devotee to lifting, my body has never looked better! And this is coming from someone who is still fairly insecure about how she looks, but that's for another thread.....0
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The book Starting Strength might be a good place to start 0
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Ok, maybe I was not clear in my post.... I DON`T KNOW WHERE TO START. I don`t want to hurt myself. So I guess I should start light for 5 reps and keep pilling on the weight for as long as it`s still too easy and that I can do more than 5 reps??
A good place to start would be with a quality beginner program. If you have access to barbells, my top recommendation would be Stronglifts 5X5. The weights increase every workout, so over time you will go from a weight that feels too light to something you can just manage to do.
I personally am using a more advanced program to support my goals as a powerlifter, but loved the strength I gained while using Stronglifts. 8 months on Strong lifts got me to a 150 squat, 95 bench, and 250 deadlift, all one rep maxes.
I eat about 2100 cal on training days, 1500 on rest days.0 -
I was not trying to be rude, I just don`t know where to start.....
There are a lot of good suggestions in here. I personally think Stronglifts is a great program. Hits all the major lifts and a great beginner program because you can start with just the bar. You alternate Workout A and B and usually do 3 days a week. Week 1 would be A,B,A - then Week 2 would be B,A,B. I usually go T, Th, Sat.
Workout A
Squats 5x5
Bench 5x5
Rows 5x5
Workout B
Squats 5x5
Overhead Press 5x5
Deadlift 1x5
You start with just the oly bar and then add 5 pounds. I prefer Stronglifts to 5/3/1, but that's just my opinion. I have done both; just prefer to get more work in rather than hit each major lift once a week.
5/3/1 is better suited for when the weights are heavy enough that you actually need a full week's recovery between training sessions. I followed it for a while, found I got weaker due to the lack of training volume. There is a full-body template for 5/3/1 floating around that is better suited to beginners who are lifting less weight and need less recovery time, but I'm not super familiar with it.0 -
I was not trying to be rude, I just don`t know where to start.....
There are a lot of good suggestions in here. I personally think Stronglifts is a great program. Hits all the major lifts and a great beginner program because you can start with just the bar. You alternate Workout A and B and usually do 3 days a week. Week 1 would be A,B,A - then Week 2 would be B,A,B. I usually go T, Th, Sat.
Workout A
Squats 5x5
Bench 5x5
Rows 5x5
Workout B
Squats 5x5
Overhead Press 5x5
Deadlift 1x5
You start with just the oly bar and then add 5 pounds. I prefer Stronglifts to 5/3/1, but that's just my opinion. I have done both; just prefer to get more work in rather than hit each major lift once a week.
5/3/1 is better suited for when the weights are heavy enough that you actually need a full week's recovery between training sessions. I followed it for a while, found I got weaker due to the lack of training volume. There is a full-body template for 5/3/1 floating around that is better suited to beginners who are lifting less weight and need less recovery time, but I'm not super familiar with it.
Oh yeah, I think I'm doing that now. It's 3 days a week. Basically, you squat and bench press the same day, then overhead press and deadlift the other day, alternating:
A
Squat 5/3/1
Bench Press 3x5
Assistance work: Abs, rows, tricep press, lunges, leg press, flys...
B
Deadlift 5/3/1
Overhead Press 5/3/1
Assistance work: chin ups, abs, lats, dips...
A'
Squat 3x5
Bench Press 5/3/1
Assistance work: Abs, rows, tricep press, lunges, leg press, flys...
I like it so far, might switch to the full program in January though.0
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