Women that Lift: What program are you using?

_lyndseybrooke_
_lyndseybrooke_ Posts: 2,561 Member
in Fitness and Exercise
StrongLifts 5x5? Starting Strength? New Rules for Women? Something different? Your own program you designed? What program did you start with vs. what you're doing now?

Also, how long have you been lifting?
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Replies

  • clambert1273
    clambert1273 Posts: 840 Member
    started with NROL4W and most of my friends do that program :) I will be starting Stronglifts on Monday or Tuesday... I liked NROL4W.. just after stage 1 it becomes very long and at the moment, I don't have 1.5 hours to do it ... I will go back to it at a later date tho :)

    I am still a newb :bigsmile:
  • missylectro
    missylectro Posts: 448 Member
    I have a trainer at Spa Lady (my gym)... Been lifting with her since June of last year. I also do P90X3 at home.
  • BoxerBrawler
    BoxerBrawler Posts: 2,032 Member
    I don't follow a program. I did browse the 5X5 program once and sort of do a variation of that I guess. I just do the standard three sets of reps weights (upper body) and squats with heavy weight and I aim for muscle failure. That's it. I like to keep things simple. It seems to be working for me. I started about a month ago and am seeing some great results in my muscle tone (arms and legs). I was previously very striated and some of that has gone away. A teeny bit more bulk now vs. just skin, bones and sheer muscle. I like it. Good luck :smile:

    I also find that using my own body weight and resistance works better than actual weights or heavy bars. I asked a trainer about this and she said because your own body weight and resistance is based upon natural and organic movement vs. holding steady form when lifting. That makes sense to me and I do gain a lot more strength and focus from doing it that way. But it takes a lot more reps to get to failure!
  • __freckles__
    __freckles__ Posts: 1,238 Member
    Currently I'm doing PHUL (Power Hypertrophy Upper Lower) with a bit of Strong Curves mixed in. I've done Stronglifts and Starting Strength which are both great for beginners. But after I mastered the basic lifts I was bored and needed more variety. I did PHUL for 12 weeks, then a round of Strong Curves for 12 weeks. Out of everything I've tried PHUL is handsdown my fav, but I'm keeping those hip thrusts and glute bridges from SC in my programming. I've been lifting for a little under a year now.
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    stronglifts 5x5... actually doing this for the 2nd time, I did it before then various life issues got in the way (my bad, no excuses) so I'm basically doing it again, kind of thinking it as like a mega deload... after that will probably move to an intermediate programme I'll see how it goes (i.e. moving to an intermediate programme when I've got the max out of 5x5
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    I am just finishing Nia Shank's 54321 and will start her muscle sculpting program. I finished Strong Curved Advanced Gluteal Goddess before I discovered my idol Nia. I have been lifting for 8 months. I did a bit of NROL4W before SC
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    I design my own programs - Good mix of all the Compound Lifts w/some isolation work
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    Windows 95
  • RushBabe_214
    RushBabe_214 Posts: 115
    I design my own programs - Good mix of all the Compound Lifts w/some isolation work

    This is what I do now. After years of lifting, reading, and researching, I find that doing things this way suits me best.

    I began lifting 15 years ago using the Body For Life program. I discovered Cathe Friedrich workouts a couple of years ago when I first joined MFP.
  • randomtai
    randomtai Posts: 9,003 Member
    I design my own programs - Good mix of all the Compound Lifts w/some isolation work

    This is what I do as well... I focus on certain body parts on different days. I started doing SL 5X5 and evolved from that.
  • JoRocka
    JoRocka Posts: 17,525 Member
    I'm running Sheiko- this is my 3rd rotation- first one I stopped 3/4 of the way through- (they moved my meet I was prepping for) second one I ran Sheiko 29 all the way out- and now I'm doing Sheiko 30. it's long- takes me typically 2 solid hours if not a little more to get through. making progress though.

    I've been lifting for almost 2 decades. This is the first year I've ever run programs- I was bored at first- then I was having psychological issues showing up to the gym b/c of the program at the time- now it's back to business as usual.
    I don't follow a program. I did browse the 5X5 program once and sort of do a variation of that I guess. I just do the standard three sets of reps weights (upper body) and squats with heavy weight and I aim for muscle failure. That's it. I like to keep things simple. It seems to be working for me. I started about a month ago and am seeing some great results in my muscle tone (arms and legs). I was previously very striated and some of that has gone away. A teeny bit more bulk now vs. just skin, bones and sheer muscle. I like it. Good luck :smile:

    I also find that using my own body weight and resistance works better than actual weights or heavy bars. I asked a trainer about this and she said because your own body weight and resistance is based upon natural and organic movement vs. holding steady form when lifting. That makes sense to me and I do gain a lot more strength and focus from doing it that way. But it takes a lot more reps to get to failure!
    couple things- training to failure is typically NOT a good plan. And with a month under your belt of lifting- you are aiming for some serious joint/ligament injury along with other assorted issues including early stalls.

    And body weight works better than actual weight for what??

    Training to failure does not make you stronger- training to failure typically means training muscle endurance. But it usually does not actually make you stronger.

    and said trainer is an idiot. there is nothing more natural than squatting or dead lifting.
    If you use a bathroom- or have used one- and or have ever done your business outside- you've squatted.
    If you pick something up off the floor- you've dead lifted.
  • mymodernbabylon
    mymodernbabylon Posts: 1,038 Member
    http://hypertrophyspecific.com/hst_index.html
  • willrun4bagels
    willrun4bagels Posts: 838 Member
    SL5x5 since May 3, 2014. Loving it so far.
  • Willbenchforcupcakes
    Willbenchforcupcakes Posts: 4,955 Member
    I've been running my own programming for the last year and a bit, after lifting with a trainer fro a year and a half before that, and off and on for 20 years on my own before that.

    While I've seen fantastic results, very strongly thinking of paying for programming and coaching in the near future.
  • BoxerBrawler
    BoxerBrawler Posts: 2,032 Member
    I'm running Sheiko- this is my 3rd rotation- first one I stopped 3/4 of the way through- (they moved my meet I was prepping for) second one I ran Sheiko 29 all the way out- and now I'm doing Sheiko 30. it's long- takes me typically 2 solid hours if not a little more to get through. making progress though.

    I've been lifting for almost 2 decades. This is the first year I've ever run programs- I was bored at first- then I was having psychological issues showing up to the gym b/c of the program at the time- now it's back to business as usual.
    I don't follow a program. I did browse the 5X5 program once and sort of do a variation of that I guess. I just do the standard three sets of reps weights (upper body) and squats with heavy weight and I aim for muscle failure. That's it. I like to keep things simple. It seems to be working for me. I started about a month ago and am seeing some great results in my muscle tone (arms and legs). I was previously very striated and some of that has gone away. A teeny bit more bulk now vs. just skin, bones and sheer muscle. I like it. Good luck :smile:

    I also find that using my own body weight and resistance works better than actual weights or heavy bars. I asked a trainer about this and she said because your own body weight and resistance is based upon natural and organic movement vs. holding steady form when lifting. That makes sense to me and I do gain a lot more strength and focus from doing it that way. But it takes a lot more reps to get to failure!
    couple things- training to failure is typically NOT a good plan. And with a month under your belt of lifting- you are aiming for some serious joint/ligament injury along with other assorted issues including early stalls.

    And body weight works better than actual weight for what??

    Training to failure does not make you stronger- training to failure typically means training muscle endurance. But it usually does not actually make you stronger.

    and said trainer is an idiot. there is nothing more natural than squatting or dead lifting.
    If you use a bathroom- or have used one- and or have ever done your business outside- you've squatted.
    If you pick something up off the floor- you've dead lifted.

    Wow really?

    And you know this because you live in my body and you live my life and know exactly what works for me is that right?

    Well jeez, thanks for setting me straight, you obviously know everything and what works best so I better tuck my tail and just start living my life by your standards. The truth is.... your opinion and advice, specifically on how to work MY body, are of no consequence to how I live my life so unless you're addressing the OP kindly mind your business.

    The end.
  • May_Rose
    May_Rose Posts: 119 Member
    I design my own programs - Good mix of all the Compound Lifts w/some isolation work

    ^ Me too. I switch up my program every four months or so.
  • JoRocka
    JoRocka Posts: 17,525 Member
    Wow really?

    And you know this because you live in my body and you live my life and know exactly what works for me is that right?

    Well jeez, thanks for setting me straight, you obviously know everything and what works best so I better tuck my tail and just start living my life by your standards. The truth is.... your opinion and advice, specifically on how to work MY body, are of no consequence to how I live my life so unless you're addressing the OP kindly mind your business.

    The end.

    I don't know that because I know your body-calm down

    I know that because that's the way training works- those are not opinions.
    Training too much weigh to fast- the muscles can get significantly stronger than the ligaments and joints-and can cause injury: fact
    Training to failure is not successful for progressive lifting. Fact.

    You may LIKE training to failure- but it's not the best way to develop strength.

    And I specifically asked a question because this statement doesn't make ANY sense
    I also find that using my own body weight and resistance works better than actual weights or heavy bar
    better than what?
    better FOR what?

    I'm not here to try to dictate your life- it's a public forum- if you don't want people asking/talking about it- then don't post.

    Other people read this- they can learn from these things - also- it's not about me judging you or trying to cram my life into yours. You read WAY to much into my post.
  • SugaryLynx
    SugaryLynx Posts: 2,640 Member
    All Pro. A year
  • Holly_Roman_Empire
    Holly_Roman_Empire Posts: 4,440 Member
    I do a program that was written for me by a friend I met in the desert in 2010. It's basically Stronglifts, though.

    ETA: I've adapted it to dumbbells instead of barbells though, since that's all I have available to me at this time.
  • Flab2Fab27
    Flab2Fab27 Posts: 461 Member
    Wow really?

    And you know this because you live in my body and you live my life and know exactly what works for me is that right?

    Well jeez, thanks for setting me straight, you obviously know everything and what works best so I better tuck my tail and just start living my life by your standards. The truth is.... your opinion and advice, specifically on how to work MY body, are of no consequence to how I live my life so unless you're addressing the OP kindly mind your business.

    The end.

    I don't know that because I know your body-calm down

    I know that because that's the way training works- those are not opinions.
    Training too much weigh to fast- the muscles can get significantly stronger than the ligaments and joints-and can cause injury: fact
    Training to failure is not successful for progressive lifting. Fact.

    You may LIKE training to failure- but it's not the best way to develop strength.

    And I specifically asked a question because this statement doesn't make ANY sense
    I also find that using my own body weight and resistance works better than actual weights or heavy bar
    better than what?
    better FOR what?

    I'm not here to try to dictate your life- it's a public forum- if you don't want people asking/talking about it- then don't post.

    Other people read this- they can learn from these things - also- it's not about me judging you or trying to cram my life into yours. You read WAY to much into my post.

    bb61ebd4d970b20a3c8b33a6e5e2250c941d3a15bee37916c53c70e2940b49a6.jpg
  • artsycella
    artsycella Posts: 121 Member
    I started with a dumbbell version of AllPro, but I had a heck of a time with Bulgarian Split Squats, which require more balance than I seemed to possess. Plus there was a lot of stuff to remember (how many sets, a lot of lifts, etc.) and I'm someone who aims for simplicity, so I moved to Stronglifts.

    I started AllPro last summer, switched to Stronglifts in the fall, then had to take a break from Feb. - May for health-related reasons. I've just started up again at the beginning of June.
  • VeryKatie
    VeryKatie Posts: 5,961 Member
    Bump. Going to start something soon.
  • teresamwhite
    teresamwhite Posts: 947 Member
    I'm starting Week 5 of SL 5x5...and I love it. I am going to switch it up to Strong Curves, though once the 12 weeks is up. I've heard a lot of good things about it. I may try NROLFW at some point, too. As long as i am picking up heavy things I don't really care what program it is!

    It's crazy how well lifting is working...Like most, I was drilled cardio, cardio, cardio to lose weight. It took me at least 3 months at any given period of my life to lose 20lbs and a pants size. After a month of lifting I only lost 3lbs, but still lost two pants sizes. I'm a fan.
  • Myhaloslipped
    Myhaloslipped Posts: 4,317 Member
    SL 5x5. I cannot remember the last time I wasn't sore, but the results are awesome.
  • TMagical
    TMagical Posts: 37 Member
    *bump*
    So I can come back and read everything when I have time.
  • Elsie_Brownraisin
    Elsie_Brownraisin Posts: 786 Member
    New Rules here, I'm exactly half way through. Im going to do SL 5x5 next.

    I wish I hadn't started with New Rules to be honest, the descriptions of the excercises and the workout plans aren't very clear. The exercises themeselves are mostly working out ok and I'm happy with the results so far. I just got a bit confused at first, maybe it's just me.
  • _lyndseybrooke_
    _lyndseybrooke_ Posts: 2,561 Member
    New Rules here, I'm exactly half way through. Im going to do SL 5x5 next.

    I wish I hadn't started with New Rules to be honest, the descriptions of the excercises and the workout plans aren't very clear. The exercises themeselves are mostly working out ok and I'm happy with the results so far. I just got a bit confused at first, maybe it's just me.

    I bought the book, flipped through it, but lost interest quickly. The workouts seem a lot more complicated than they should be. 5x5 is so much simpler and, as I hear it, takes less time than NROL4W.
  • lisalsd1
    lisalsd1 Posts: 1,519 Member
    I read New Rules. When I first started, I used most of the movements the program suggests. I had to modify a couple of things, b/c I was having some weird hip issues. I started July 4th weekend of last year.

    I did some of the reading on StrongLifts. In the last couple of months, I've started incorporating the compound lifts from that into what I have been doing. I'm not strictly following the program. I am doing a combination of the compound and isolation movements.

    Also, I didn't like the way the deadlifts were supposed to be done with StrongLifts. Deadlifts are my favorite thing, and I wanted to do them more. For those, I am doing more of a "strength routine," I dunno...my husband came up with my weight/rep scheme for deadlifts. The weight/rep scheme I have been using for those has made it my most successful lift. I pulled 185lbs (1.46 x bodyweight) for 3 last week...and that's starting from a 45lb bar about 3 months ago.
  • Elsie_Brownraisin
    Elsie_Brownraisin Posts: 786 Member
    New Rules here, I'm exactly half way through. Im going to do SL 5x5 next.

    I wish I hadn't started with New Rules to be honest, the descriptions of the excercises and the workout plans aren't very clear. The exercises themeselves are mostly working out ok and I'm happy with the results so far. I just got a bit confused at first, maybe it's just me.

    I bought the book, flipped through it, but lost interest quickly. The workouts seem a lot more complicated than they should be. 5x5 is so much simpler and, as I hear it, takes less time than NROL4W.

    I agree with you about it being complicated. It's ok if you've been doing it for a few months and are in to the swing of things, and I like the variety, but as a beginner it was a bit baffling. There are also a *lot* of excecises that require good balance, which I detest, but are good for me as I have lousy balance and co-ordination.
  • Galatea_Stone
    Galatea_Stone Posts: 2,037 Member
    I was doing a modified 5x5 program (started with full body for a month or so, then a split program) until this month and transitioned to 5/3/1 with a targeted hypertrophy accessories program. The accessories program incorporates a good bit of glute work, but also back, chest, core and shoulders.

    I like my program, it's working for me, and I'm going to stick with it for a while.

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