WOMEN*** heavy lifting questions

christylynn622 wrote: »

h7463 wrote: »

I have followed this program recently, and liked it so much, I went 3 months straight with it...and will repeat right after I get through a dumb minor knee injury...

http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-training.html

I train at home, IMO the exercise lineup is uncomplicated, does not contain any fancy machines, has lots of solid compound lifts, and my body gets enough recovery time with the 4 day split.
The workouts have many supersets, which are not intended for the pursuit of significant PRs. You can add weight, when you feel comfortable, but you would mainly be training to failure at last set/last rep of the supersets, by chosing a lighter weight for the individual lifts.
The split strictly separates muscle groups, and 'big' whole-body lifts, like deadlifts are not part of the program. In my experience, this is to avoid exhausting too many muscle groups at one time, and it will allow sufficient recovery after the very demanding supersets.
Erin's shoulders are sort of a 'calling card', and if you like the visual of a small waist/hourglass figure you will enjoy the focus on upper body workouts. The one leg day is plenty, in many ways....ouch....
The posted exercise lineup is a bit different than the videos. I recommend watching the videos, though. The whole thing gets a lot less intimidating, after you hear her version, and see her doing the workouts.
The exercises are demanding, and you should aim for the prescibed reps/set. (Adjust weights if in doubt...) The program will likely not work, if you skip exercises, or if you don't try to work up to at least a few reps of things like pushups. Also, it won't get you anywhere, if you try to mix-n-match this with another program. This was set for 4 weeks, and after 12 weeks straight, I can say, give it all, and it will show progress for any level of experience.

Good luck and happy lifting!

I also am doing Erin Stern's program. I'm in my 4th week and have been enjoying it. However, I did add deadlifts and leg presses to my leg day yesterday just because I enjoy them. I will be hurting today for sure. I agree this is a great program and easy to follow. I took h7463's recommendation and viewed the videos instead of relying on the website's exercise guide and this helped as they slightly vary. I'd recommend you try this program.

h7463 wrote: »

christylynn622 wrote: »

h7463 wrote: »

I have followed this program recently, and liked it so much, I went 3 months straight with it...and will repeat right after I get through a dumb minor knee injury...

http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-training.html

I train at home, IMO the exercise lineup is uncomplicated, does not contain any fancy machines, has lots of solid compound lifts, and my body gets enough recovery time with the 4 day split.
The workouts have many supersets, which are not intended for the pursuit of significant PRs. You can add weight, when you feel comfortable, but you would mainly be training to failure at last set/last rep of the supersets, by chosing a lighter weight for the individual lifts.
The split strictly separates muscle groups, and 'big' whole-body lifts, like deadlifts are not part of the program. In my experience, this is to avoid exhausting too many muscle groups at one time, and it will allow sufficient recovery after the very demanding supersets.
Erin's shoulders are sort of a 'calling card', and if you like the visual of a small waist/hourglass figure you will enjoy the focus on upper body workouts. The one leg day is plenty, in many ways....ouch....
The posted exercise lineup is a bit different than the videos. I recommend watching the videos, though. The whole thing gets a lot less intimidating, after you hear her version, and see her doing the workouts.
The exercises are demanding, and you should aim for the prescibed reps/set. (Adjust weights if in doubt...) The program will likely not work, if you skip exercises, or if you don't try to work up to at least a few reps of things like pushups. Also, it won't get you anywhere, if you try to mix-n-match this with another program. This was set for 4 weeks, and after 12 weeks straight, I can say, give it all, and it will show progress for any level of experience.

Good luck and happy lifting!

I also am doing Erin Stern's program. I'm in my 4th week and have been enjoying it. However, I did add deadlifts and leg presses to my leg day yesterday just because I enjoy them. I will be hurting today for sure. I agree this is a great program and easy to follow. I took h7463's recommendation and viewed the videos instead of relying on the website's exercise guide and this helped as they slightly vary. I'd recommend you try this program.

Hello there! Great, that you're still going strong on it!
I started again this past Monday, and today's back workout was worth all the pain... lol
Happy lifting!

christylynn622 wrote: »

h7463 wrote: »

christylynn622 wrote: »

h7463 wrote: »

I have followed this program recently, and liked it so much, I went 3 months straight with it...and will repeat right after I get through a dumb minor knee injury...

http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-training.html

I train at home, IMO the exercise lineup is uncomplicated, does not contain any fancy machines, has lots of solid compound lifts, and my body gets enough recovery time with the 4 day split.
The workouts have many supersets, which are not intended for the pursuit of significant PRs. You can add weight, when you feel comfortable, but you would mainly be training to failure at last set/last rep of the supersets, by chosing a lighter weight for the individual lifts.
The split strictly separates muscle groups, and 'big' whole-body lifts, like deadlifts are not part of the program. In my experience, this is to avoid exhausting too many muscle groups at one time, and it will allow sufficient recovery after the very demanding supersets.
Erin's shoulders are sort of a 'calling card', and if you like the visual of a small waist/hourglass figure you will enjoy the focus on upper body workouts. The one leg day is plenty, in many ways....ouch....
The posted exercise lineup is a bit different than the videos. I recommend watching the videos, though. The whole thing gets a lot less intimidating, after you hear her version, and see her doing the workouts.
The exercises are demanding, and you should aim for the prescibed reps/set. (Adjust weights if in doubt...) The program will likely not work, if you skip exercises, or if you don't try to work up to at least a few reps of things like pushups. Also, it won't get you anywhere, if you try to mix-n-match this with another program. This was set for 4 weeks, and after 12 weeks straight, I can say, give it all, and it will show progress for any level of experience.

Good luck and happy lifting!

I also am doing Erin Stern's program. I'm in my 4th week and have been enjoying it. However, I did add deadlifts and leg presses to my leg day yesterday just because I enjoy them. I will be hurting today for sure. I agree this is a great program and easy to follow. I took h7463's recommendation and viewed the videos instead of relying on the website's exercise guide and this helped as they slightly vary. I'd recommend you try this program.

Hello there! Great, that you're still going strong on it!
I started again this past Monday, and today's back workout was worth all the pain... lol
Happy lifting!

Hey there! Welcome back to the program! I'm going to send you a friend request, because I feel like I have several questions going through this program...and could also use someone who understands lifting! No offense will be taken if you're not looking for new friends- I'll just send you messages on my other discussion that you replied to! Thx!