Weight lifting for women
whitneylcripps
Posts: 14
Hey guys! I am looking for help with my weight lifting routine, with minimal cardio included. I try to isolate certain body parts per day, Monday/Friday- legs, Tuesday - tri's and bi's Wednesday - Back and Chest, Thursday - shoulders. My question is, does this schedule look good? And how many different excercises should I do per body part? For example, would front raise, lateral raise, shoulder press and shoulder shrugs/ 3 sets of 10 reps each be an adequate shoulder workout?
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Replies
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Are you new to lifting? If so, you'll get much better results from a Full Body routine x2-3/week. Body Part Splits like you're running are more for the advanced lifter. That said, there's tons of proven Full Body routines all over the internet.0
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I'm somewhat new. I've been lifting off and on for the past few months, I've never really stuck to a certain routine schedule for very long0
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Your best bet as a beginner is to stick to a routine such as Stronglifts or Starting Strength or New Rules of Lifting for Women. Worry about switching to a split routine after you start to plateau out from a program like that. Skipping straight to a split routine as a beginner will yield sub-optimal results.0
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Are you new to lifting? If so, you'll get much better results from a Full Body routine x2-3/week. Body Part Splits like you're running are more for the advanced lifter. That said, there's tons of proven Full Body routines all over the internet.
Define new... I am no stranger to lifting but I don't consider myself advanced. I just decided to split my routines because I felt it would be more effective and I would have more energy to dedicate to that muscle group.0 -
Define new... I am no stranger to lifting but I don't consider myself advanced. I just decided to split my routines because I felt it would be more effective and I would have more energy to dedicate to that muscle group.
IMO a newbie is someone who hasn't been lifting for at least 6 months - and by 6 months I mean consistency on a good lifting program with progression. Not running from machine to machine in a gym or doing a Jillian Michaels DVD program.
Protein Synthesis (rebuilding of muscle) takes 48 hours, 72 hours tops if you're really using a lot of volume. That said, you will see the best results working a muscle group every 2-3 days, not every 7 days. Of course like anything, everyone is different and there are exceptions. But for most newbies, a Full Body workout 2-3x/week is a good start, then progress to Upper/Lower 2x week and go from there. FWIW - I've been lifting for years and I do an Upper/Lower split.0 -
I'm not big on doing primarily full body workouts. I do agree that a split routine may not be my best option right now. I so consider myself immediate and not a beginner. What do you think of maybe a lower/upper body split instead?0
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I'm not big on doing primarily full body workouts. I do agree that a split routine may not be my best option right now. I so consider myself immediate and not a beginner. What do you think of maybe a lower/upper body split instead?
Why the issue with full body workouts? The issue is if you work in splits you won't be focusing as much on compounds as much as a beginner should. And yes, you are a beginner if you haven't been consistent about it.0 -
I lift 3 days a week and have derby practice 3 days a week. So for my lifting days I do upper body split Pull/Push, and a leg day.
So this week looks a little like this:
Monday: rest
tuesday: upper body push (takes me about 45 min)
wednesday: Roller Derby Practice (2 and a half hours)
thursday: Roller Derby practice
Friday: Upper body Pull (45 min)
Saturday: Leg Day
Sunday: Roller Derby practice.
I will admit if I'm feeling tired and need an extra day off I will sacrafice my leg day because I work my legs so much at practice.0 -
Why are you against full body workouts? Compound moves like deadlifts, squats, standing overhead press, etc will often give you much better results than doing a bunch of tricep dips or leg lifts.I'm not big on doing primarily full body workouts. I do agree that a split routine may not be my best option right now. I so consider myself immediate and not a beginner. What do you think of maybe a lower/upper body split instead?0 -
I understand what you're saying, in that case I'm a beginner! What are some full body workouts that you recommend? I'm willing to give them a shot0
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I guess I'm not so much against them, I just don't know how to effectively put together a full body workout routine. If anyone has a detailed one they would like to send me, I would greatly appreciate it!0
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Check out StrongLifts 5x5 (website) or New Rules of Lifting for Women (book). Very different approaches, but both have great progressive full body routines.0
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I guess I'm not so much against them, I just don't know how to effectively put together a full body workout routine. If anyone has a detailed one they would like to send me, I would greatly appreciate it!
so use one already put together like
Starting Strength
strong lifts
new rules of lifting
strong curves
wendler 5/3/1
no reason to try to reinvent the wheel.
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This could be legnthy, and I'm sure there are people here with better plans, but I consider myself beginner/intermediate.
My lifting routines are loong, most of my male lifting friends dont do nearly this much, but they may do more weight, and more sets. you are absolutly allowed to edit this.
Upper Body Push:
Cable flys: 4x10
Front raises: 4x10 (sometimes I'll 5x5 this)
lateral raises: 4x10 (sometimes I'll 5x5 this)
Dumbbell bench press: 4x10 (sometimes I'll 5x5 this)
arnold press: 4x10 (sometimes I'll 5x5 this)
lying down flys: 4x10
shoulder press: 4x10 (sometimes I'll 5x5 this)
tricep pull downs: 4x10
tricep dips:4x10
pull ups: to fail
Upper Body Pull:
Wide grip pull down: 4x10
reverse grip pull down: 4x10
upright rows: 4x10 (sometimes I'll 5x5 this)
bent over row: 4x10
Row machine: 4x10 (sometimes I'll 5x5 this)
bicep curls: 4x10
wide grip pull ups: 4x10
Leg Day:
Weighted squats: 4x10
deadlifts: 4x10
dumbbell lunges: 4x10
donkey kicks: 4x10
leg press: 4x10
weighted calf raises: 4x10
On days I lift I MAYBE so 20 min of cardio, I prefer stair master.0 -
I started on Stronglifts and it was a great simple plan to begin with!0
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I understand what you're saying, in that case I'm a beginner! What are some full body workouts that you recommend? I'm willing to give them a shot
The ones I mentioned such as New Rules of Lifting for Women, Stronglifts, and Starting Strength are what's ideal for you.0 -
Also- forgot to mention.
Weight lifting is weight lifting
there is no weight lifting for men- or weight lifting for women. There is no difference- it's a shame we have so much marketting splitting them apart because really it's just weight lifting- I hate even saying "look for a man's program" because it's NOT a man's program. It's just a lifting program!!!0 -
Which would be better to start with between strong lifts and new rules of lifting for women?0
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Which would be better to start with between strong lifts and new rules of lifting for women?
either one.
I've heard New Rules can be wordy- but it's a solid book- if I didn't know anything about lifting I would totally read it.0 -
Which would be better to start with between strong lifts and new rules of lifting for women?
I would read New Rules for the info, but I would do the Stronglifts program because it's straightforward. New Rules program has a lot of "fluff."0 -
Which would be better to start with between strong lifts and new rules of lifting for women?
I would read New Rules for the info, but I would do the Stronglifts program because it's straightforward. New Rules program has a lot of "fluff."
My opinion exactly. I read the book. Did the first phase (which is very straightforward and basic), then moved on to Stronglifts.
Here's a good summary of Stronglifts:
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary0 -
This is pretty good too.
http://www.myfitnesspal.com/topics/show/373801-two-day-full-body-strength-training-routine0 -
If your routine feels good and you are getting benefits I do not see the reason to change it.
I'm really unsure how effective your training is because you just labeled certain body parts- not specific lifts.
Here are some lifts you can go by:
Presses:
bench press
Incline Bench Press; upper chest, front shoulders, back of upper arm
Decline Bench Press; chest (lower emphasis); front of shoulder; back of upper arm
close Grip Bench Press; Chest; arms; front of shoulders
Supine Fly; chest
Incline Fly; chest
Press;
Neck Press; shoulder
Push Press; Shoulder Girdle
Pulls
Clean Pulls
Snatch Pulls
Bent Over Rows
Upright Rows; Upper Chest- Shoulder girdle
Front Lat Pulls (overhand Grip); Back
Front Lat pulls (underhand Grip); Back
Seated Cable Rows; BAck
Bent Arm Pullovers; Chest (outer); back; back shoulder; Tricep (long head)
Pullups
Squats:
Front Squat
Back Squat
Overhead Squat
Dead Lift
Straight Legged Dead Lift
Step Up; legs
Leg Lunges; lower body
Single Leg Squat (body weight)-aka pistol.
Olympic Lifts:
Snatch Related Lifts-
Snatch; Total Body
Power Snatch
Hang Power Snatch
Snatch Pull; Leg and Back Strength
Drop Snatch; Total Body
Overhead Squats; Total Body
Snatch Push Press; Shoulder Girdle and Back Strength
belt Snatch; Hip and Leg musculature
Clean and Jerk Related; Legs and Back
Clean
Power Clean
Hang Power Clean; Total Body
clean Pull; Leg and Back
Push-Jerk; Shoulder Girdle and back
Jerk
clean and Jerk; Total Body
Supplementary
Lying tricep Extension; Back of arm
Standing Tricep Extension
Standing Tricep Extenstion (cable)
Bar Dips
Standing Arm Curls; Front part of upper and lower arm
Concentration Curls
Front Raises; Front of shoulders
Side Raises; Middle of shoulder
Bent Over Raises; Back of shoulder
Shoulder Shrugs; shoudler girdle
Leg Curl; legs
Leg Extension
Calf Raises
Core
Good Mornings; Back
Back Extensions
glute-Hamstring Extensions
Situps
V-ups
Trunck Curls
Leg Raises
roman Chair
I. Build yourself a solid foundation. Adapt to your new established program. Give the body an opportunity to adapt to additional stress. General conditioning can be anything really- 3x10 is a safe conditioning.
II. Give yourself some variability and options for adaptation
You can- change sequence of exercises (Monday shall be medium exertion, Wednesday should be heavy, Friday shall be light).
You can change core exercises
You can change number of workouts per week
or my favorite, change rest time between sets.
Really, I see nothing wrong with your routine. I just do not know your routine when you just list general body parts.0 -
Define new... I am no stranger to lifting but I don't consider myself advanced. I just decided to split my routines because I felt it would be more effective and I would have more energy to dedicate to that muscle group.
IMO a newbie is someone who hasn't been lifting for at least 6 months - and by 6 months I mean consistency on a good lifting program with progression. Not running from machine to machine in a gym or doing a Jillian Michaels DVD program.
Protein Synthesis (rebuilding of muscle) takes 48 hours, 72 hours tops if you're really using a lot of volume. That said, you will see the best results working a muscle group every 2-3 days, not every 7 days. Of course like anything, everyone is different and there are exceptions. But for most newbies, a Full Body workout 2-3x/week is a good start, then progress to Upper/Lower 2x week and go from there. FWIW - I've been lifting for years and I do an Upper/Lower split.
definitely not claiming to be a special snowflake, but due to my schedule i only work out muscle groups 1x every week... i have been doing this since the beginning (6 months ago) with the exception of adding additional at-home glute challenges starting in month 3.
my results thus far:
http://www.myfitnesspal.com/topics/show/1309674-6-months-of-lifting-loving-my-body-recomp0 -
Which would be better to start with between strong lifts and new rules of lifting for women?
I would read New Rules for the info, but I would do the Stronglifts program because it's straightforward. New Rules program has a lot of "fluff."
I agree with this ^^0 -
Which would be better to start with between strong lifts and new rules of lifting for women?
I would read New Rules for the info, but I would do the Stronglifts program because it's straightforward. New Rules program has a lot of "fluff."
I agree with this ^^
Was starting to think it was just me that wasn't a big NROL4W fan! Tried for a few months but have had better results with a program tailored to suit my own specific requirements.0 -
Which would be better to start with between strong lifts and new rules of lifting for women?
I would read New Rules for the info, but I would do the Stronglifts program because it's straightforward. New Rules program has a lot of "fluff."
I agree with this ^^
Was starting to think it was just me that wasn't a big NROL4W fan! Tried for a few months but have had better results with a program tailored to suit my own specific requirements.
I did 3 months, I liked the first month but after that it seemed like it moved away from the main compound lifts, and there was all that HIIT training I didn't want to be bothered with.0
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