Reply With QuoteIt looks like your post is geared more towards legs so it here it goes. I don't think anyone, male or female should train legs hard more than once a week. Unless you divide your week with a hamstring day, and a quad day.
A good leg day for her should look like this:
Leg press - 4 sets
Squat - 4 sets
hamstring machine (choose one) - 4 sets
Calf raise - 4-6 sets
The amount of weight/reps depends on what her goals are, and once she really gets into it you can teach her how to deadlift.
Help with my wife's routing
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Thread: Help with my wife's routing
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06-20-2011, 11:06 AM #1Registered User
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Help with my wife's routing
Up till now my wife's workout routine has been absolute nonsense. The trainer gave her a high rep routine to do on machines. I finally convinced her that in order to make serious progress she had to do free weights ( especially squats ) with maximum exertion. To convince her I had her take a look around at the gym to see what the ladies with impressive physiques were doing.
So she's buying in to what I'm telling her, but I'm not quite sure how to design a routine for her. I know what works for me, but this is all pretty new for her. Can women do squats more often than men, because their muscles are generally smaller? Should she do each muscle group twice a week or once? How many sets per muscle group? Male or female, I'm assuming it's better to stick to compound movements, right?
BTW. For cardio she will only do the bike. She has a large fake rack, and refuses to run or jar them.
Thanks guys. Also if anybody has a link to a legit site with good weight routines for women, that'd be cool.
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06-20-2011, 12:15 PM #2Anabolic Whore ELITE MEMBER
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Disclaimer: All information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. Everything posted is for entertainment purposes only. ANIMALHOUSE is presenting fictitious opinions and does in no way use, encourage, nor condone the use of any illegal substances or the use of legal substances in an illegal manner.
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06-20-2011, 02:07 PM #3BodybyBUILT
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I started out with Baby Got Back from Built's blog.... check out the links in her sig.......am still making gains with it.
Deads rock.
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06-20-2011, 05:48 PM #4Registered User
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sorry but i disagree...as a new lifter you can squat 3 time a week with out over training. i would suggest keep it simple...big compound lifts (squat bench overhead press cleans deadlifts. progressive loading!!! women generally will not get "big" without steroids.
Originally Posted by ANIMALHOUSE
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06-21-2011, 06:05 AM #5Registered User
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yes men or women compounds and the basic are the best
keep it a full body three a week with
squats
deads
bench
military press
pulldowns
abs and calfs
intervals on bike either after or on alternating days
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06-21-2011, 10:02 AM #6Anabolic Whore ELITE MEMBER
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3 times a week? Where on earth did you read people can squat 3 times a week without overtraining? Are you justifying this because you might not be able to squat heavy? Originally Posted by ahiggs
Disclaimer: All information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. Everything posted is for entertainment purposes only. ANIMALHOUSE is presenting fictitious opinions and does in no way use, encourage, nor condone the use of any illegal substances or the use of legal substances in an illegal manner.
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06-21-2011, 12:07 PM #7Registered User
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id do a full body type routine either twice or three times a week.
squats
bench
military press
some form of rowing
are the core, if she can manage it some deadlifts and possibly some accesory work, i'd do 3 sets of each of the above for 5-8 reps.
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06-21-2011, 12:36 PM #8POWER LIFT ELITE MEMBER
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My wife does EDT mainly due to lack of time. Here's a solid article by Gaz.
getlifting.info » Escalating Density Training
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06-21-2011, 12:47 PM #9Registered User
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no disrespect intended, i didnt mean to be rude!! it is true, my squat is lagging...only about 315x3, i would not suggest for a an advanced or even an intermediate lifter to do squat more than once a week!!! but as a beginning lifter, it is really not a problem. most of your beginning strength programs will suggest squatting 3 times a week. starting strength, and stronglifts 5x5 are a couple that i can think of off the top of my head Originally Posted by ANIMALHOUSE
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