Weightlifting (woman) question!

Joebob8
Joebob8 Posts: 69 Member
in Fitness and Exercise
I work out about 4x per week. My routine consists of barbell squats (70 pounds), walking lunges holding 15 or 20 pound weights, deadlifts (40 pounds), other arm exercises using 15 pound weights, plus various machines, planks, bosu ball, ropes, etc. plus cardio (either a tabata or boot camp class or a few miles of running using HIIT method). My question: I do supersets of 3 exercises in a row, 15 reps, 3 times. This wears me to fatigue. I then rest 1 min before starting the 3 exercises again. I do this three times and then move on to a different set of exercises. Should I switch this up and work with even harder weights for 6-8 or 4-6 reps? If this is helpful, I'm 5'3, 123 lbs, around 19-20% body fat looking to go down to 17%. I was eating at maintenance all winter and have started to cut down. I just want thoughts on whether I'm doing it right or if there is something I should change. Like most women with similar stats I'm not entirely sure if I should focus on gaining muscle or just losing fat for now, I think losing fat is the likely answer but interested in opinions. Thanks !

Replies

  • astronomicals
    astronomicals Posts: 1,537 Member
    http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html

    http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-2.html


    If you wanna go heavy you need to change the style. Its still gonna be metabolic work if you're still doing circuits.

    I do 5-3-1 with a bit of high rep metabolic work or some cardio.
  • Joebob8
    Joebob8 Posts: 69 Member
    Cool thanks!
  • Joebob8
    Joebob8 Posts: 69 Member
    Bumping for more input
  • cls78628
    cls78628 Posts: 6
    I've experienced amazing results with a simple 5x5 strength training program (details below). The entire concept is based on simplicity and involves progressive loading (increasing weight a little bit each workout) with basic compound (full-body) exercises. I've been strength training since my teens, and have tried just about everything, including overly-complicated split routines (most of it is useless BS). I wish I could go back in time and simplify everything that I've done.

    My goal (as a man) is to get as strong as possible with as little bulk (muscle mass) as possible. This type of training has allowed me to progress farther and faster than I did in my 20s (I'm 40 now). This type of program is effective for everyone of every age.

    Here is the basic beginner program:

    Monday: Squats (full) 5 x 5, Barbell Bench Press 5 x 5, Bentover Barbell Rows 5 x 5
    Wednesday: Squats 5 x 5, Standing overhead barbell press 5 x 5, deadlifts 1 x 5
    Friday: same as monday, but added weight
    Saturday & Sunday off
    Following Monday, resume where you left off (squats, overhead press, deadlifts)

    Notes:
    On all exercises, start with the empty bar on the first day. On the next workout for each exercise, increase the weight 5 lbs (so, 1st day of squats will be with an empty 45 lb bar, then the next workout will be 45 lb bar + 5 lbs (2 1/2 lb plate on each side).

    Let me know if you want more details on good resources to research for this type of program.
  • Joebob8
    Joebob8 Posts: 69 Member
    How are you eating on 5x5? Maintenance?
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I've experienced amazing results with a simple 5x5 strength training program (details below). The entire concept is based on simplicity and involves progressive loading (increasing weight a little bit each workout) with basic compound (full-body) exercises. I've been strength training since my teens, and have tried just about everything, including overly-complicated split routines (most of it is useless BS). I wish I could go back in time and simplify everything that I've done.

    My goal (as a man) is to get as strong as possible with as little bulk (muscle mass) as possible. This type of training has allowed me to progress farther and faster than I did in my 20s (I'm 40 now). This type of program is effective for everyone of every age.

    Here is the basic beginner program:

    Monday: Squats (full) 5 x 5, Barbell Bench Press 5 x 5, Bentover Barbell Rows 5 x 5
    Wednesday: Squats 5 x 5, Standing overhead barbell press 5 x 5, deadlifts 1 x 5
    Friday: same as monday, but added weight
    Saturday & Sunday off
    Following Monday, resume where you left off (squats, overhead press, deadlifts)

    Notes:
    On all exercises, start with the empty bar on the first day. On the next workout for each exercise, increase the weight 5 lbs (so, 1st day of squats will be with an empty 45 lb bar, then the next workout will be 45 lb bar + 5 lbs (2 1/2 lb plate on each side).

    Let me know if you want more details on good resources to research for this type of program.

    I do the same program...Strong lifts 5x5...

    My goal is to lose fat and maintain my muscle and add strength...I eat at a deficet atm as I am still not at goal.

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