need advice from women who lift

yocherries
yocherries Posts: 26 Member
edited December 2024 in Fitness and Exercise
Hey there! Today I am beginning my attempts to "lift heavy" and start building muscle in addition to losing fat.
I looked online for a good workout schedule, do any of you more experienced people think this looks like an effective workout?

Workout A
3x5 barbell squats
3x5 dumbbell bench press
1x5 barbell dead lift
2x8 dumbbell decline bench press
3x5 incline sit-ups (weighted)
3x8 hyperextensions or superman


Workout B
3x5 barbell squats
3x5 dumbbell overhead press (sit)
3x5 bent-over rows
3x5 incline sit-ups (weighted)
3x8 hyperextensions or superman

Alternating workout A and B for each day, with some additional cardio.
Does this looks like it will get results? The reps just seem pretty low to me, but then again, I've never done this. Some of them use dumbbells instead of a barbell like most would use because I want to be able to do this all on my own.
Also, can i continue eating a calorie deficit, or will this defeat the purpose?

Replies

  • jnh17
    jnh17 Posts: 838 Member
    How much are you going to be lifting?
  • janeite1990
    janeite1990 Posts: 671 Member
    Make sure you eat plenty of protein. I like to do last set with reps to failure. Also, if I lift heavy, I need more than a day between, espeically with cardio in there.
  • yocherries
    yocherries Posts: 26 Member
    How much are you going to be lifting?

    Its hard to say because I don't really know what I'm capable of yet.
  • Spanaval
    Spanaval Posts: 1,200 Member
    Maybe something like Stronglifts 5x5 or NROLFW would be a better start for you?
  • burklebees
    burklebees Posts: 4
    You should try to do at least 10 reps per set and at least 3 sets of each exercise. If you are able to do 3 sets of 10 easily, you will know that the weights are too light and you can increase. Its the way I do it and it seems to work well. Also, you can eat at a calorie deficit, but like janeite1990 said, eat lots of protein. Lifting and cadio can give great results. Good luck!!!
  • nellie_88
    nellie_88 Posts: 256 Member
    Maybe something like Stronglifts 5x5 or NROLFW would be a better start for you?

    Jamie Eason LiveFit on bodybuilding.com would also be a good starting point.
  • erickirb
    erickirb Posts: 12,294 Member
    Hey there! Today I am beginning my attempts to "lift heavy" and start building muscle in addition to losing fat.
    I looked online for a good workout schedule, do any of you more experienced people think this looks like an effective workout?

    Workout A
    3x5 barbell squats
    3x5 dumbbell bench press
    1x5 barbell dead lift
    2x8 dumbbell decline bench press
    3x5 incline sit-ups (weighted)
    3x8 hyperextensions or superman


    Workout B
    3x5 barbell squats
    3x5 dumbbell overhead press (sit)
    3x5 bent-over rows
    3x5 incline sit-ups (weighted)
    3x8 hyperextensions or superman

    Alternating workout A and B for each day, with some additional cardio.
    Does this looks like it will get results? The reps just seem pretty low to me, but then again, I've never done this. Some of them use dumbbells instead of a barbell like most would use because I want to be able to do this all on my own.
    Also, can i continue eating a calorie deficit, or will this defeat the purpose?
    DO NOT DO THIS EVERYDAY!!!

    If you are doing and A B breakdown do it at most 3 days/week M, W, F, so week 1 you do M -A, W -B, F -A, then week 2 you do M-B, W-A, F-B. If you do this everyday your muscle will not have time to repair, which is when you make strength and muscle size gains.
  • cassandra827
    cassandra827 Posts: 5 Member
    I agree with janeite1990, you should at least take a day rest between upper and lower body to give the muscles time to repair otherwise you can risk injury. If you feel the weights are too light increase the reps OR go heavier with the weight and keep the reps at the same....similar results with both.
  • Becky_Boodle
    Becky_Boodle Posts: 253 Member
    I also do 3 sets of 10 reps...
    I like to have a day of rest inbetween lifting days and do cardio everyday
    I agree with eating lots of protein and drink lots of water!!!
  • yocherries
    yocherries Posts: 26 Member
    Thank you for the advice about not doing this every day. Can I do cardio on the days i'm not lifting. Or, what is a good way to incorporate cardio?
  • marci423
    marci423 Posts: 130 Member
    bump
  • erickirb
    erickirb Posts: 12,294 Member
    You should try to do at least 10 reps per set and at least 3 sets of each exercise. If you are able to do 3 sets of 10 easily, you will know that the weights are too light and you can increase. Its the way I do it and it seems to work well. Also, you can eat at a calorie deficit, but like janeite1990 said, eat lots of protein. Lifting and cadio can give great results. Good luck!!!

    No reason to do 10 reps/set, her workout is based on Starting Strength and Stonglifts 5x5, which are for only 5 reps/set and are beginner programs.
  • Smuterella
    Smuterella Posts: 1,623 Member
    also - is it safe to do barbell squats alone? will you be doing these at home or in a gym?

    thanks
  • rmhand
    rmhand Posts: 1,067 Member
    I agree on a rest day after serious lifting. Feel free to do other things like cardio or break up your lifting in to different body parts. Like focusing on lower body one day and upper body the next day. Good luck!
  • erickirb
    erickirb Posts: 12,294 Member
    Thank you for the advice about not doing this every day. Can I do cardio on the days i'm not lifting. Or, what is a good way to incorporate cardio?

    Yes Cardio on in between days would be fine, just don't do too high intensity more than a day or 2 per week.
  • sara1923
    sara1923 Posts: 53
    yep.. I am going to agree 3-4 sets of 8-12 reps. the exercises are all good exercises but there are some muscle groups that are left out. I have a routine on my profile and have it organized so you can see what exercises belong to which muscle groups. I set it up based on information from bodybuilding.com, books, internet where I tried to find the most effective exercises. I started lifting last November. Not a expert but I did ask a lot of opinions when putting together my routine. Any criticism is still welcome :)
  • PLUMSGRL
    PLUMSGRL Posts: 1,134 Member
    Here, read this (the download program is free):

    http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

    Happy lifting!
  • girlnumber57
    girlnumber57 Posts: 72
    bump - looks like some great advice here.
  • EmeriaDewes
    EmeriaDewes Posts: 73 Member
    Bump
  • Aperture_Science
    Aperture_Science Posts: 840 Member
    Maybe something like Stronglifts 5x5 or NROLFW would be a better start for you?

    Jamie Eason LiveFit on bodybuilding.com would also be a good starting point.

    These programs are good advice.

    OP Looking at your program I'd question what additional benefit you will get from the weighted sit ups when you have squats in your work out.
  • sjackson1717
    sjackson1717 Posts: 94 Member
    Bump
  • aj_31
    aj_31 Posts: 994 Member
    Maybe something like Stronglifts 5x5 or NROLFW would be a better start for you?

    This program is pretty similar to the StrongLift 5x5 program I just started on Monday.
  • aj_31
    aj_31 Posts: 994 Member
    Hey there! Today I am beginning my attempts to "lift heavy" and start building muscle in addition to losing fat.
    I looked online for a good workout schedule, do any of you more experienced people think this looks like an effective workout?

    Workout A
    3x5 barbell squats
    3x5 dumbbell bench press
    1x5 barbell dead lift
    2x8 dumbbell decline bench press
    3x5 incline sit-ups (weighted)
    3x8 hyperextensions or superman


    Workout B
    3x5 barbell squats
    3x5 dumbbell overhead press (sit)
    3x5 bent-over rows
    3x5 incline sit-ups (weighted)
    3x8 hyperextensions or superman

    Alternating workout A and B for each day, with some additional cardio.
    Does this looks like it will get results? The reps just seem pretty low to me, but then again, I've never done this. Some of them use dumbbells instead of a barbell like most would use because I want to be able to do this all on my own.
    Also, can i continue eating a calorie deficit, or will this defeat the purpose?
    DO NOT DO THIS EVERYDAY!!!

    If you are doing and A B breakdown do it at most 3 days/week M, W, F, so week 1 you do M -A, W -B, F -A, then week 2 you do M-B, W-A, F-B. If you do this everyday your muscle will not have time to repair, which is when you make strength and muscle size gains.

    Agree. 3 days a week is best for a beginner.
  • aj_31
    aj_31 Posts: 994 Member
    Thank you for the advice about not doing this every day. Can I do cardio on the days i'm not lifting. Or, what is a good way to incorporate cardio?

    I'd do cardio the other days of the week or add it at the END of your lifting workout. Not before because you will tire yourself out for lifting.
  • callikia
    callikia Posts: 226 Member
    Maybe something like Stronglifts 5x5 or NROLFW would be a better start for you?

    Jamie Eason LiveFit on bodybuilding.com would also be a good starting point.

    Yes and yes and yes.
  • aj_31
    aj_31 Posts: 994 Member
    Maybe something like Stronglifts 5x5 or NROLFW would be a better start for you?

    Jamie Eason LiveFit on bodybuilding.com would also be a good starting point.

    Yes and yes and yes.

    I thought Jamie Eason's plan was good and I was in Phase 2 but spending an hour plus each day in the gym 6 days a week because a little much. Just be aware that her program takes a lot of time to finish as you progress in it.
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