Females doing Heavy Weight Training
Replies
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lol where is the rest of your routine?Hi everyone!
My name's Laura,
I'm currently 158lb and 5'7" my goal is to be in the 130's. At the moment my fat % is around 23.5%
I've come across quite a few success stories on here that claim it was heavy weight training that has given them their success. I've read a particular story that seemed to fit my situation very well, and I thought that maybe heavy weights is what I need to be doing to get rid of that extra layer of fat.
I've asked a few male friends what they do at the gym to get an idea and told them that I wanted to start lifting heavy... the amount of ignorance out there! You wouldn't believe it! "Why do you want to lift heavy?" "Just tone" "What! You want to be a body builder?" It was frustrating, so now I turn to you, MFP folk and hope for a more informed response :-)
I've started heavy weight training just last week, and I guess what confuses me, or what I'd like to know is:
1. What is your heavy weight routine?
2. Do you do cardio with training or only on off days or both or neither.
3. What kind of weight did you start off with and how often do you increase the weight?
4. Did you up your calories?
5. Did you use any protein supplements?
6. How long did it take you before you started seeing results?
I just want to know if I'm on the right track as I don't hear of many women doing heavy weights.
My routine is as follows:
1. Squats with 20kg (44lb) barbell 3 sets of 7
2. Machine leg press 100kg (220lb) 3 sets of 7
3. Lat pull downs 40kg (88lb) 3 sets of 6-7
4. Lunges with 7kg (15lb) dumbells 3 sets of 10
5. Military arm raises 20kg (44lb) 3 sets of 7
6. Bicep curls 10 kg (22lb) 3 sets 6
7. Abs (what ever I feel like doing on the day)
8. Bench press 10 kg (22lb)
9. Tricep kick backs 7kg (15lb) while in plank
Any feedback would be fantastic!!!
anyways put back and triceps on monday, legs on wednesday, and back and biceps on friday.
In between you can workout calves again, and then forearms, shoulders and abs. Also do cardio whenver you feel like no less than 2 or 3 days a week.
Forearm? A novice doesn't need to directly work their forearms.0 -
Have a look at stronglifts.com. I have just started the 5X5 program today, after doing a fair amount of research. It may turn your crank, it may not. Very simple routine. full body, compound lifts (only 5 different lifts) and would definitely qualify as heavy weight training as you progress through the program. It is probably more "tried and true" than just about any other heavy lifting program and I really like the simplicity and no BS attitude of the site.0
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Bump for later0
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Bump for later. great question and great info0
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1. What is your heavy weight routine?
----> I started "New Rules of Lifting for Women" (NRLFW) a couple of months ago. I am starting phase 4 today. Each phase is 2 different fullbody workouts that you interchange for about 3 weeks then move to the next phase with a different set of full body workouts and usually decrease reps. I LOVE this program. I have been lifting for years but never was on a specific program or increased weight. I lifted heavy but my body got comfortable doing the same things over and over. NRLFW has completely changed it up and I started seeing results within weeks.
----> 2. Do you do cardio with training or only on off days or both or neither.
---> I do NRLFW (full body weights) mon/wed/fri and stay active on tues/thurs with a spin class or an outdoor run with my dog. I also do HIIT cardio for 15-25 minutes after one or two of my lifting days. So about 4 days of cardio total mixing up HIIT and steady state cardio. I use the elliptical, spin bike, step mill, treadmill, sidewalk. Switching up workouts, even cardio, is the key to changing your body. I try to rest or just light activity (walking dog, going to the park...) two days out of the week, usually the weekend.
3. What kind of weight did you start off with and how often do you increase the weight?
----> I increase the weight when I can easily do the last rep of a set and it no longer is as difficult as it was when I first started that exercise with that weight. Lifting "heavy" is all about perception. What is heavy to me may be light to you. So if your program calls for 8 reps of rows and on the second week the 8th rep feels easy, go up to the next weight block. If you can only do 6 or 7 with this new weight thats ok... eventually you will get up to 8. If your program calls for 8 reps of rows, make sure the weight you start with is very difficult to get the last rep in. Thats how you know you are lifting what is "heavy" for you.
4. Did you up your calories?
----> I did not up my calories bc my overall goal is to lose body fat. I would love extra muscle and have gotten some, but I dont want to gain any extra fat along with the muscle. I focus on getting as much protein as possible through whey supplements and meat and eggs, along with some almonds and yogurt. Try to get at least 1 gram of protein per pound of body weight. 1.5 is even better.
5. Did you use any protein supplements?
---> Yes I use optimum nutrition cookies and cream whey isolate. I mix it with unsweetened almond milk for just 35 extra calories. I use this right after my workout and for a snack during the day or with breakfast
6. How long did it take you before you started seeing results?
----> about 3 weeks. Seeing better results every week though.0 -
1. What is your heavy weight routine?
2. Do you do cardio with training or only on off days or both or neither.
3. What kind of weight did you start off with and how often do you increase the weight?
4. Did you up your calories?
5. Did you use any protein supplements?
6. How long did it take you before you started seeing results?
1. 4x a week, upper/lower split. Upper body on Mon and Thurs, Lower body on Tues and Fri. 5 sets on every exercise, 4-8 reps, sometimes up to 10 reps for exercises such as bicep curls / tricep dips etc which can be quite hard to move up on.
2. Cardio now and again (not regularly) Probably once every few weeks when I want some extra calories to eat! I walk a lot day-to-day so I'm not unfit though.
3. Started on:
Bench: The bar (44lbs)
Squats: The bar
Deadlifts: 66-88lbs depending on reps.
Shoulder press: I worked up to the bar for a couple of months with dumbells before I had the strength for the bar.
I can't remember starting weights on other exercises.
4. When I first started lifting, I didn't watch my food at all. When I joined MFP I was on 1500 net, which later changed to 1750 when I was struggling with the last 5lbs. Then I did a bulk (2800 net) and am now cutting (2000 net)
5. I use a whey protein shake, 1 a day (ON Gold Standard 100% Whey)
6. Straight away for strength. Strength gains were really fast, and slowed down after around 6 months. Weight-wise, that was all based on my eating. I lost the first 10lbs really quickly (5-6 weeks) and the last 10 were quite slow (6-7 months). Looks-wise, this was mostly determined by weight, but I saw definition in my arms/shoulders quite quickly. Lower body showed less definition as I carry more fat there that wasn't gone yet.0 -
1. What is your heavy weight routine?
I do Strong Lifts 5x5. It's a free program, google it. Very simple, basic. If you focus on getting good form and start with just the bar, it's great for beginners. (Beginners really shouldn't build their own program. They don't know what lifts hit which muscles and they might miss muscles groups or over-train some)
2. Do you do cardio with training or only on off days or both or neither.
Right now I only do cardio on non lifting days (and generally only like twice a week). This is due to time constraints. I used to do 20-30 minutes of moderate intensity cardio after lifting.
3. What kind of weight did you start off with and how often do you increase the weight?
Starting with the bar is a great place to start. Strong Lifts calls for you to increase by 5lbs every time as long as you can, although I sometimes stay with a weight for 2 days if it feels really hard.
4. Did you up your calories?
Right now I eat around maintenance. I'm supposed to be eating about 300 less than that but I'm not very good at it. I ate ABOVE maintenance over the winter and gained 10lbs, probably half muscle, half fat.
5. Did you use any protein supplements?
I usually do one shake a day, but not always. If I can hit my protein minimum without a shake, then I will.
6. How long did it take you before you started seeing results?
Only a month or so. I've now been doing it for 6 months and LOVE the results.0 -
Form is critical, on squats make sure your knees don't go past your toes and your hips go below your knees in the hole.
Close, but actually your hips should be below your knees. You want to reach parallel or just below parallel in order to fully engage your hamstrings and glutes. By not going all the way down you're actually risking knee injury.0 -
Form is critical, on squats make sure your knees don't go past your toes and your hips go below your knees in the hole.
Close, but actually your hips should be below your knees. You want to reach parallel or just below parallel in order to fully engage your hamstrings and glutes. By not going all the way down you're actually risking knee injury.
I believe that's what they said.0 -
Rereading you're right. When I first read it I read it as make sure your knees don't go past your toes and your hips (don't) go below your knees. Then again, mixing positives and negatives together always throw me off. :laugh:Form is critical, on squats make sure your knees don't go past your toes and your hips go below your knees in the hole.
Close, but actually your hips should be below your knees. You want to reach parallel or just below parallel in order to fully engage your hamstrings and glutes. By not going all the way down you're actually risking knee injury.
I believe that's what they said.0 -
Rereading you're right. When I first read it I read it as make sure your knees don't go past your toes and your hips (don't) go below your knees. Then again, mixing positives and negatives together always throw me off. :laugh:Form is critical, on squats make sure your knees don't go past your toes and your hips go below your knees in the hole.
Close, but actually your hips should be below your knees. You want to reach parallel or just below parallel in order to fully engage your hamstrings and glutes. By not going all the way down you're actually risking knee injury.
I believe that's what they said.
I read it the way you did at first as well lol.0 -
Bump
Thanks for the awesome question! 0 -
Hi everyone!
My name's Laura,
I'm currently 158lb and 5'7" my goal is to be in the 130's. At the moment my fat % is around 23.5%
I've come across quite a few success stories on here that claim it was heavy weight training that has given them their success. I've read a particular story that seemed to fit my situation very well, and I thought that maybe heavy weights is what I need to be doing to get rid of that extra layer of fat.
I've asked a few male friends what they do at the gym to get an idea and told them that I wanted to start lifting heavy... the amount of ignorance out there! You wouldn't believe it! "Why do you want to lift heavy?" "Just tone" "What! You want to be a body builder?" It was frustrating, so now I turn to you, MFP folk and hope for a more informed response :-)
I've started heavy weight training just last week, and I guess what confuses me, or what I'd like to know is:
1. What is your heavy weight routine?
2. Do you do cardio with training or only on off days or both or neither.
3. What kind of weight did you start off with and how often do you increase the weight?
4. Did you up your calories?
5. Did you use any protein supplements?
6. How long did it take you before you started seeing results?
I just want to know if I'm on the right track as I don't hear of many women doing heavy weights.
My routine is as follows:
1. Squats with 20kg (44lb) barbell 3 sets of 7
2. Machine leg press 100kg (220lb) 3 sets of 7
3. Lat pull downs 40kg (88lb) 3 sets of 6-7
4. Lunges with 7kg (15lb) dumbells 3 sets of 10
5. Military arm raises 20kg (44lb) 3 sets of 7
6. Bicep curls 10 kg (22lb) 3 sets 6
7. Abs (what ever I feel like doing on the day)
8. Bench press 10 kg (22lb)
9. Tricep kick backs 7kg (15lb) while in plank
Any feedback would be fantastic!!!
I personally think you have a lot of unnecessary filler in your routine. To be fair, unless you're a competitive athlete of bodybuilder, isolation exercises like triceps kickbacks and biceps curls are a waste of energy. Your triceps get more work than they can handle from bench press and military press, and your biceps get worked both from negatives on the bench and military presses as well as getting plenty of work in on the lat pulldowns. Also, if you're doing squats, dump the machine leg press, that's another wasted exercise, as essentially it's just a machine version of squats (and yes, leg pressing way more than you squat is normal, as the machine pretty much does most of the work for you.) Compound lifts like squats, deadlifts, bench press and rows will be much more effective than the isolation moves you have in there.
I know a lot of people mention New Rules of Lifting For Women, but I read through it when my wife got it from the library, and I wasn't really all that impressed with it. Some good information, mixed with a lot of bad information, and the routines seemed a bit over complicated, for no good reason. I also recommend either Stronglifts 5x5 or Starting Strength for a good, heavy weight training program. Between the two, Stronglifts is a little easier from a technical lifting standpoint, as it uses more basic compound lifts, where Starting Strength uses more technical Olympic style lifts.
Hey, Thanks for the feedback, i really appreciate it...
I started my routine based on an Iphone app "Ifitness" - weight loss program as everyone I spoke to did not have anything useful for me. I totally agree with not just wanting to focus on one muscle group. I've completed Jillian Michaels 30 Day Shred which teaches you a lot about working more than one muscle group or big muscles with little ones... So sqauts and lunges while doing bicep curls, or military press, doing planks with a tricep kickback is actually very challenging :-) ... I guess I just got a little overwhelmed with the heavy weights as they are foreign to me... and I'm having to learn about it on my own. I might give stronglifts 5x5 a go, a few people are recommending it. I also might grab a copy of New Rules of Lifting For Women and have a read through.
Thanks again for the feedback everyone!0 -
Hi everyone!
My name's Laura,
I'm currently 158lb and 5'7" my goal is to be in the 130's. At the moment my fat % is around 23.5%
I've come across quite a few success stories on here that claim it was heavy weight training that has given them their success. I've read a particular story that seemed to fit my situation very well, and I thought that maybe heavy weights is what I need to be doing to get rid of that extra layer of fat.
I've asked a few male friends what they do at the gym to get an idea and told them that I wanted to start lifting heavy... the amount of ignorance out there! You wouldn't believe it! "Why do you want to lift heavy?" "Just tone" "What! You want to be a body builder?" It was frustrating, so now I turn to you, MFP folk and hope for a more informed response :-)
I've started heavy weight training just last week, and I guess what confuses me, or what I'd like to know is:
1. What is your heavy weight routine?
2. Do you do cardio with training or only on off days or both or neither.
3. What kind of weight did you start off with and how often do you increase the weight?
4. Did you up your calories?
5. Did you use any protein supplements?
6. How long did it take you before you started seeing results?
I just want to know if I'm on the right track as I don't hear of many women doing heavy weights.
My routine is as follows:
1. Squats with 20kg (44lb) barbell 3 sets of 7
2. Machine leg press 100kg (220lb) 3 sets of 7
3. Lat pull downs 40kg (88lb) 3 sets of 6-7
4. Lunges with 7kg (15lb) dumbells 3 sets of 10
5. Military arm raises 20kg (44lb) 3 sets of 7
6. Bicep curls 10 kg (22lb) 3 sets 6
7. Abs (what ever I feel like doing on the day)
8. Bench press 10 kg (22lb)
9. Tricep kick backs 7kg (15lb) while in plank
Any feedback would be fantastic!!!
I personally think you have a lot of unnecessary filler in your routine. To be fair, unless you're a competitive athlete of bodybuilder, isolation exercises like triceps kickbacks and biceps curls are a waste of energy. Your triceps get more work than they can handle from bench press and military press, and your biceps get worked both from negatives on the bench and military presses as well as getting plenty of work in on the lat pulldowns. Also, if you're doing squats, dump the machine leg press, that's another wasted exercise, as essentially it's just a machine version of squats (and yes, leg pressing way more than you squat is normal, as the machine pretty much does most of the work for you.) Compound lifts like squats, deadlifts, bench press and rows will be much more effective than the isolation moves you have in there.
I know a lot of people mention New Rules of Lifting For Women, but I read through it when my wife got it from the library, and I wasn't really all that impressed with it. Some good information, mixed with a lot of bad information, and the routines seemed a bit over complicated, for no good reason. I also recommend either Stronglifts 5x5 or Starting Strength for a good, heavy weight training program. Between the two, Stronglifts is a little easier from a technical lifting standpoint, as it uses more basic compound lifts, where Starting Strength uses more technical Olympic style lifts.
Not to pick the nits, but the only difference between Stronglifts 5x5 and Starting Strength is the number of sets and that Starting Strength uses the Power Clean in place of the Pendlay Row. Frankly I just trust Rippetoe a lot more because he seems so much more knowledgeable.0 -
Gratz to all you women doing some really weight training! You'll thank yourself for it! Love it!
Anybody looking for suggestions, Mark Rippletoe released his 3rd edition of Starting Strength. That's a great starting point for anybody, man or woman.0 -
Hi everyone!
My name's Laura,
I'm currently 158lb and 5'7" my goal is to be in the 130's. At the moment my fat % is around 23.5%
I've come across quite a few success stories on here that claim it was heavy weight training that has given them their success. I've read a particular story that seemed to fit my situation very well, and I thought that maybe heavy weights is what I need to be doing to get rid of that extra layer of fat.
I've asked a few male friends what they do at the gym to get an idea and told them that I wanted to start lifting heavy... the amount of ignorance out there! You wouldn't believe it! "Why do you want to lift heavy?" "Just tone" "What! You want to be a body builder?" It was frustrating, so now I turn to you, MFP folk and hope for a more informed response :-)
I've started heavy weight training just last week, and I guess what confuses me, or what I'd like to know is:
1. What is your heavy weight routine?
2. Do you do cardio with training or only on off days or both or neither.
3. What kind of weight did you start off with and how often do you increase the weight?
4. Did you up your calories?
5. Did you use any protein supplements?
6. How long did it take you before you started seeing results?
I just want to know if I'm on the right track as I don't hear of many women doing heavy weights.
My routine is as follows:
1. Squats with 20kg (44lb) barbell 3 sets of 7
2. Machine leg press 100kg (220lb) 3 sets of 7
3. Lat pull downs 40kg (88lb) 3 sets of 6-7
4. Lunges with 7kg (15lb) dumbells 3 sets of 10
5. Military arm raises 20kg (44lb) 3 sets of 7
6. Bicep curls 10 kg (22lb) 3 sets 6
7. Abs (what ever I feel like doing on the day)
8. Bench press 10 kg (22lb)
9. Tricep kick backs 7kg (15lb) while in plank
Any feedback would be fantastic!!!
I personally think you have a lot of unnecessary filler in your routine. To be fair, unless you're a competitive athlete of bodybuilder, isolation exercises like triceps kickbacks and biceps curls are a waste of energy. Your triceps get more work than they can handle from bench press and military press, and your biceps get worked both from negatives on the bench and military presses as well as getting plenty of work in on the lat pulldowns. Also, if you're doing squats, dump the machine leg press, that's another wasted exercise, as essentially it's just a machine version of squats (and yes, leg pressing way more than you squat is normal, as the machine pretty much does most of the work for you.) Compound lifts like squats, deadlifts, bench press and rows will be much more effective than the isolation moves you have in there.
I know a lot of people mention New Rules of Lifting For Women, but I read through it when my wife got it from the library, and I wasn't really all that impressed with it. Some good information, mixed with a lot of bad information, and the routines seemed a bit over complicated, for no good reason. I also recommend either Stronglifts 5x5 or Starting Strength for a good, heavy weight training program. Between the two, Stronglifts is a little easier from a technical lifting standpoint, as it uses more basic compound lifts, where Starting Strength uses more technical Olympic style lifts.
Not to pick the nits, but the only difference between Stronglifts 5x5 and Starting Strength is the number of sets and that Starting Strength uses the Power Clean in place of the Pendlay Row. Frankly I just trust Rippetoe a lot more because he seems so much more knowledgeable.
Yes, I know, and the Power Clean is a more difficult lift from a technical and form standpoint than a Pendlay Row, which is why I say Stronglifts is the simpler program. I've read Starting Strength, but I personally prefer the Stronglifts routine as my base. Both are great programs, but for a beginner, without a coach or spotter, Stronglifts is easier to execute.0 -
bump for future reading0
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1. What is your heavy weight routine? I'm in the final stage of New Rules of Lifting for Women - http://www.myfitnesspal.com/forums/show/119-new-rules-of-lifting-for-women-nrol4w-
2. Do you do cardio with training or only on off days or both or neither. Monday PM teach BodyStep, Tuesday AM warm up run + NROL4W + run until out of time, Wednesday AM teach BodyPump, Wednesday PM cardio, Thursday AM warm up run + NROL4W + run until out of time or insanity + NROLFW, Friday rest, Saturday NROL4W + teach BodyStep, Sunday rest. I'm thinking about adding 45 minutes of yoga into the schedule 2 days a week to help stretch out as I've been very tight lately.
3. What kind of weight did you start off with and how often do you increase the weight? I try to increase by 2.5 - 5 pounds almost every time I hit the weight room.
4. Did you up your calories? Sometimes
5. Did you use any protein supplements? Vegan Rice Protein
6. How long did it take you before you started seeing results? Almost immediate, but I was already lean.0 -
bump0
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I've decided to start strong lifts 5x5 on Monday!0
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bump for further replies.
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1. What is your heavy weight routine?
I'm easing into the THT4 routine. Do a Google search on it, as you might like it.
2. Do you do cardio with training or only on off days or both or neither.
I currently do cardio 2x a week and it's short cardio. I'm going to increase it to 3x a week.
3. What kind of weight did you start off with and how often do you increase the weight?
I started off with what I could manage to lift/pull at least 7 times. I increase by 5 lbs every 1-2 workouts. Depends on the muscle
4. Did you up your calories?
Yes, I currently eat 2,500 calories a day and I'm getting ready to increase to 2,700.
5. Did you use any protein supplements?
I was using soy protein but I don't like the grittiness so I'm finishing what's left to move on to whey protein.
6. How long did it take you before you started seeing results?
About 3 weeks in, I started noticing muscles being there without me having to flex.0 -
Bump. I currently lift heavy in the gym, but my body is getting used to my routine. A friend and I are starting New Rules of Lifting for Women next week. I'll update you =]0
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bump0
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http://www.simplyshredded.com/the-ultimate-female-training-guide.html
There is a 4 day per week plan on this site that I LOVE and I've been doing for a few weeks now. 2 day sof upper, 2 days of lower.0 -
I am following Jamie Eason's LiveFit 12 wk plan. I'm in Phase 2 wk 2 so I do lifting 6 days a week and cardio 4 of those days for 30 min.
You can find the info on bodybuilding.com.
I did up my calories to 1500 and then I usually eat back what I burn lifting. I'm maintaining weight but others say I'm slimming down. I've lost a few inches according to my measurements.
I'm interested in the strong lift 5x5. I think I'll have to google that program next.0 -
Bump0
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1. What is your heavy weight routine?
2. Do you do cardio with training or only on off days or both or neither.
3. What kind of weight did you start off with and how often do you increase the weight?
4. Did you up your calories?
5. Did you use any protein supplements?
6. How long did it take you before you started seeing results?
1) I usually would do a 5-day split: Mon-Legs- Quad focused, Tues-Back/Bi's, Wed-Chest/Tri's
, Thurs-Shoulders/Calves, Fri- 2nd leg day - Hamstring focused
2) I never did cardio when I lifted for the two years I was doing it. I might have thrown in the stepmill or treadmill here and there, but I wasn't consistent. Cardio is totally up to you...it's not needed to lose weight.
3) For squats - I started with just the bar (45 lbs)...and my in about two years, I was able to squat 245 lbs for 3 reps. Bench press was my weakest...started with the bar and my max was 135 lbs. Deadlifts I started at 135 lbs and I was able to max out at 240 lbs.
The weight you start out at depends on your strength. It's perfectly fine to start with just the bar or lightweight so that you can get the proper form down. Once you feel like you can hit 10 reps, increase your weight by 2.5-5 lbs.
4) During those two years I never logged my calories. I only dropped about 10 lbs but my body totally reshaped and I was tighter.
5) No protein supplements. I used only pre-workout supplements such as Jack3d.
6) I saw results within 6 months....again, this will change with each individual. Light weight and high reps won't do much at all to reshape your body. You MUST lift heavy to see some change....0 -
I'm just now getting back into this fray and I'm so glad to see this topic. I saw Strong Lifts mentioned here a lot so I downloaded the pdf. I liked his method but it reads so much like an infomercial that it was kind of a turn off for me. I'm a big fan of Rippetoe's style of writing. Right now I'm doing a pretty basic dumb bell work out until I get used to moving again and then I think I'm going to do Starting Strength once I get my garage gym lined out. I hate lifting at the gym because of the vast number of people who feel compelled to tell me that squats are dangerous and I should be using the Smith Machine.0
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Bump.0
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