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    Best lifting program for women?

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    Replies

    • Posts: 12,950 Member
      Sabine_Stroehm wrote: »
      show previous quotes
      And when I used the app there was no ability to do that adjustment. *IT* decided the increases. Is it better now? great.

      You're just making things up as you go. You've always been able to adjust weight for the day, both in app, and out of app.
    • Posts: 2,131 Member
      Sabine_Stroehm wrote: »
      show previous quotes
      And when I used the app there was no ability to do that adjustment. *IT* decided the increases. Is it better now? great.

      Um, so use pen and paper? Just because you can't follow the program correctly doesn't mean you should prevent someone else from using a good program.
    • Posts: 102 Member
      dbmata wrote: »
      OP, read this, might be interesting to you.

      http://www.t-nation.com/training/women-shouldnt-train-like-men

      I generally train 'like a man' hitting major muscle groups hard once a week, have been for years now. I did not develop the body the author is describing, in fact, I won overall in figure. My body responded well and I developed a feminine 'V' shape. I think this article makes a generalization that all women are built the same and our muscles all react the same. Based on the variety of body types and categories at body building shows, specifically women, I would have to disagree with this article.
    • Posts: 4,537 Member
      JTick wrote: »
      show previous quotes

      Um, so use pen and paper? Just because you can't follow the program correctly doesn't mean you should prevent someone else from using a good program.

      This.
    • Posts: 1 Member
      I am doing a weight lifting program by Chalene Johnson called Chalean Extreme, You can get it through Beachbody. I love it, I has help me a lot and I am 60 years old. You should go on tp Beachbody websight and check her out. I am also doing her Piyo which I also love
    • Posts: 4,537 Member
      dlvuyovich wrote: »
      show previous quotes

      I generally train 'like a man' hitting major muscle groups hard once a week, have been for years now. I did not develop the body the author is describing, in fact, I won overall in figure. My body responded well and I developed a feminine 'V' shape. I think this article makes a generalization that all women are built the same and our muscles all react the same. Based on the variety of body types and categories at body building shows, specifically women, I would have to disagree with this article.

      I read the article yesterday and with the majority of the articles on Tnation, thought it was pretty poorly written with a bunch of sweeping generalizations as well..
    • Posts: 12,950 Member
      Hah, I'll give you that, but the CF + PEDs one was good.

      I was just throwing gas on the fire. ;) Women fought for, and won the right to train like a man back when they got the vote.
    • Posts: 1,221 Member
      Men and women can and should train the same way.
    • Posts: 213 Member
      wolfsbayne wrote: »
      I started with 5x5 with great results. Never lifted before.
      Same here. Download the application and It would tell you that the program starts with the bar only (45 pounds). also it tells you how much you have to add each time. I love it because it takes only 45 minutes, I feel stronger and look tone.
    • Posts: 213 Member
      Sabine_Stroehm wrote: »
      show previous quotes
      Well, when *I* used the app there was a disclaimer saying the increases were based on men and that women should adjust, but that the app didn't have an adjustment. Have they changed that? I dunno. That was, what 3 years ago maybe.


      Yes it has an adjustment, just have to press where the weight is and just decrease. Also if you missed workouts, you have to decrease the weight too.
    • Posts: 8,736 Member
      You should check out Nia Shanks. She is awesome!
    • Posts: 10,322 Member
      I like Ice Cream Fitness.
    • Posts: 1,418 Member
      JTick wrote: »
      The best program for women is the same program that's best for men.

      QFT. Women are not a special population - they are half the population.
    • Posts: 12,950 Member
      edited November 2014
      According to the census... 50.8%
    • Posts: 1,418 Member
      5sxpifyp4rx7.jpg
    • Posts: 12,950 Member
      What's 24.7mil souls between friends? lol.

      I didn't know that, I thought women were nearer to 53%.
    • Posts: 19,251 Member
      JTick wrote: »
      show previous quotes

      Um, so use pen and paper? Just because you can't follow the program correctly doesn't mean you should prevent someone else from using a good program.
      That's what you got from that? OK. :neutral_face:
    • Posts: 19,251 Member
      bciloveme2014 wrote: »
      show previous quotes


      Yes it has an adjustment, just have to press where the weight is and just decrease. Also if you missed workouts, you have to decrease the weight too.

      Fabulous. That's a great improvement. Thanks.
    • Posts: 19,251 Member
      dbmata wrote: »
      show previous quotes

      You're just making things up as you go. You've always been able to adjust weight for the day, both in app, and out of app.

      :neutral_face: ok.
    • Posts: 17,121 Member
      the one you're going to follow through with and see how far you can go.

      as opposed to

      the one you're going to google, bookmark and forget about.
    • Posts: 17,121 Member
      Sabine_Stroehm wrote: »
      show previous quotes
      And when I used the app there was no ability to do that adjustment. *IT* decided the increases. Is it better now? great.

      when you joined... did it ask if you were male or female?

    • Posts: 717 Member
      I love this idea for setting up a program: http://body-improvements.com/2014/10/23/back-of-the-napkin-lifting-programming/

      This is stroutman81's site, and he REALLY knows his stuff.
    • Posts: 960 Member
      Actually, I think worldwide women make up about 52% of the population.

      I second Nia Shanks, OP. The template posted above by stroutman81 is similar to one of her's as well.

      In general, though, any beginner programme that has you doing mostly compound lifts and progressing steadily will do. The rest is up to personal preference so pick one that you enjoy. I started with AllPro, then I tried a bunch of stuff and now I'm doing one of Nia's templates.
    • Posts: 231 Member
      edited November 2014
      I recently completed NROLFW. I really liked it and saw great results. I only have about 10 pounds to lose and the body recomp was great!

      ETA: My profile pic is my before/after NROLFW and about a 6-7 pound difference.
    • Posts: 478 Member
      ^^^I have to agree with NROLFW I'm in the middle of it and I love it. I'm getting great results. There is also a great group on here for it and the ladies there are so friendly and so helpful. It's like doing the program with a bunch of ppl who have been right where you are.
    • Posts: 329 Member
      I'm doing ChaLEAN and it focuses on weight training. I'm a beginner and I love it
    • Posts: 71 Member
      Thanks everyone for your comments. Did my first session today, seems quite simple and didn't take too long so I like that.

      Before I started tho a PT came up to me and said it's not a good program for body recomposition. He recommended doing a program with more reps less weight increases. Said I'd get more toned that way. Anyone have any thoughts on this?

      My goals are to get stronger and at the same time tone up. Will mainly eat at a calorie deficit using TDEE method but being the lead up to Christmas don't think I'll me able to stick to that so well
    • Posts: 12,950 Member
      Toned. LOL.

      I'd tell him to kick rocks. "Toned." He's no pro.
    • Posts: 960 Member
      Roz2889 wrote: »
      Thanks everyone for your comments. Did my first session today, seems quite simple and didn't take too long so I like that.

      Before I started tho a PT came up to me and said it's not a good program for body recomposition. He recommended doing a program with more reps less weight increases. Said I'd get more toned that way. Anyone have any thoughts on this?

      My goals are to get stronger and at the same time tone up. Will mainly eat at a calorie deficit using TDEE method but being the lead up to Christmas don't think I'll me able to stick to that so well

      *kitten*, don't listen to that guy. He obviously has no clue what he's talking about, it's probably the old horrible "don't lift heavy weights, women, or you'll look like Arnold Schwarzenegger" story.

      There used to be a thread here with progress pictures of women who lift heavy but I can't seem to find it anymore since the forum update. While some of them are more muscular than I personally aspire to, they all look gorgeous and "toned" while also being damn strong. How "toned" or muscular or "bulky" you look also depends a lot on your diet and bodyfat percentage.

      This is also a decent article on the topic by Bret Contreras, who knows his stuff.
    • Posts: 1,418 Member
      Roz2889 wrote: »
      Before I started tho a PT came up to me and said it's not a good program for body recomposition. He recommended doing a program with more reps less weight increases. Said I'd get more toned that way. Anyone have any thoughts on this?

      PTs are by and large useless. Their job is to get you to buy their services, whether or not it meets your goals. They are glorified salesman until proven otherwise.
    This discussion has been closed.

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