women who lift heavy

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  • stubbysticks
    stubbysticks Posts: 1,275 Member
    So Ladies who Lift - anyone hit any new PR's?
    I did, last week I benched 3 sets @ 145 lbs & got a thumbs-up from a beefcake on another bench doing 20 lbs less. That was pretty cool. :blushing:

    I do 2-3 full-body workouts, 3-4 cardio sessions & average >2,000 daily for intake each week since I started lifting heavy. I was losing much faster before I started but the muscle definition I've achieved & feeling strong & powerful are things I would never trade for some number on the scale. I'm still losing, so I'm happy. Plus I make much better progression in my strength training eating at a higher calorie level. I've tried going lower than 1800 & my workouts suck, so I typically don't. Besides, food is yummy.
  • TrophyWifeSass
    TrophyWifeSass Posts: 490 Member
    Lifting is pure awesomeness:smile:

    I love it

    I can squat 135, BP 85, DL 65 (working on form) and around 70-90 for just about everything else.

    I try to eat 1600-1900 depending what I am doing on that day. I am 5'9" and weigh 157 (on some days) the scale has stopped moving or slowed but inches are now dropping. I can wear a size 6 in most jeans. I lift 3 days a week and run 4.5 miles 2 days and I rest all weekend long! Pretty happy with the results and can't wait to see the rest of my transformation by June. Never thought I could be this strong and I love it! Excellent for confidence, so if you haven't started and you are thinking about it DO IT!!!!!!

    My all time dream would to be able to do a pull-up and I would love to BP my body weight one day!
  • fionarama
    fionarama Posts: 788 Member
    I am doing Jamie Eason's Live Fit it takes the whole nutrition and weights and cardio and puts it all together to give you an awesome bod! Just finished phase one, lost 2pc body fat, am the same weight and can definitely see some muscle growth.

    She has me doing split routines, training five times a week but each body part only once a week. Thats a lot easier than trying to work out your whole body in one session.
    3 sets of 10 for each move, lifting to failure. So heavy as you can do it really.
    check her programme out, if you are looking for some structure I think its great.
  • qwe3nz
    qwe3nz Posts: 29
    Before I became pregnant I lifted pretty heavy for my size

    dead lift 100kg (220 lbs),
    squat 60kg (132 lbs)
    15kg (34 lbs) weight for decline crunchs
    Hack squat 120kg (164.5)
    leg press 100kg (220 lbs)
    bench 40kg (88 lbs)
    single tri kickbacks 8kg (17.6)
    dumbell bicep curl 12kg each (26.4)

    I did 6-8 reps 3-4 sets with 60sec rest between each rep. I worked 2-3 muscle groups a day 5 - 6 days a week (gym was a must for me it gave me energy and made me feel better)
  • nikolaim5
    nikolaim5 Posts: 233
    Aim for lifting heavy 3 or 4 times per week. Give yourself at least a day of rest before working the same muscles again. I'm not a woman obviously but training frequency is not gender specific.
  • mwest11
    mwest11 Posts: 89 Member
    Aim for lifting heavy 3 or 4 times per week. Give yourself at least a day of rest before working the same muscles again. I'm not a woman obviously but training frequency is not gender specific.

    agreed
  • foster59803
    foster59803 Posts: 439 Member
    BUMP! Thanks for this post... just started reading New rule this week... can't wait to start! All you ladies are inspiring!
  • shamr0ck
    shamr0ck Posts: 296 Member
    I lift 5 days a week. My trainer sets the pace, and he pushes me. I think we are ready to up the weights, though, as i've been doing sets of 12-15 on most lifts for the last few weeks. My upper body has made vast improvement, while my lower body seems to be "stuck".

    That said, he says i am lifting more, and doing tougher exercises than most of the men at the gym, including a couple of the trainers.

    I don't consider what i'm lifting to be serious weight yet, but that's because i set the bar by seeing what the best trainers (male) are lifting. We only have one female trainer that i watch working out on a regular basis. She's currently cutting for a competition, and what she is lifting is less than what i do daily.
  • Spamee
    Spamee Posts: 148 Member
    good thread-bump
  • MrsFelton2010
    MrsFelton2010 Posts: 339 Member
    Thid is great info, i will look into this.
  • CannibalisticVegetarian
    CannibalisticVegetarian Posts: 1,255 Member
    Bump.
  • thin150
    thin150 Posts: 48 Member
    bump!
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    i lift 5 days a week. 2 days are for upper body and 5 for lower body. one of those workouts is dedicated to 5*5 working around 85-100% of my maximum. The other days I do 3*12 and stick to 70-85% of my max. on days that i lift near my max, i try to keep my rest time no more than 60 seconds on days i lift less, i keep the resttime around 30 seconds so i get aerobic benefit

    i have shoulder injury i'm rehabing so that affects my ability to lift heavier weights until i can get it properly healed.
    at the moment these are my max:

    BB row : 110
    Bench press 95 (stupid right shoulder :cry: )
    deadlift 125
    back squat 145
    lat pulldown 115
    bicep curl 60
  • jdavis193
    jdavis193 Posts: 972 Member
    Bump
  • molsenrice
    molsenrice Posts: 78 Member
    bump
  • sophsw
    sophsw Posts: 81 Member
    bump
  • JaimeBrown5
    JaimeBrown5 Posts: 324
    bump
  • Rae6503
    Rae6503 Posts: 6,294 Member
    I just started lifting again recently. I squat 65, dead lift 85, shoulder press 20... I'm also do new rules. I am trying to eat somewhere between 2000-2300 in order to be in a surplus and gain muscle. However last week I ended up losing a pound. This week I'm traveling so calories will not be good.

    This is an old post. I'm now doing Strong Lifts 5x5 instead of New Rules (only made it though phase 1 of that before switching to something else). My squats are at 120lbs, deadlifts at 185lbs. I do barbell shoulder press which is at 70lbs I think. Ended up gaining 10lbs over the winter with my bulk, now trying to cut.
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