Needing Your Advice.. Female workout

Bak2Modelling · 04-26-2006, 06:14 PM

Hey Guys, Girls!

I have started back in training, i know to loose weight it's lots of cardio..have no problems in that department... but i would love to hear what people would reccommend for a girl to tone up and build muscle training 3-4 days a week
always great to hear new ways of training.. keep in mind i`m training solo so anything partner realted, won't work.

if you could give me a work out that works for you or just some advice..on workouts,food or cardio would love it!

Thanks Heapz Kel!

kenwood · 04-26-2006, 06:44 PM

a fullbody routine(beginner) or upper-lower...or u can just do a push/pull/legs ..

Seanp156 · 04-26-2006, 10:38 PM

If your goal's simply hypertrophy, I'd recommend an upper-lower split. There are plenty of templates in the stickies by Cowpimp & P-Funk, as well as tons of information to designing your own split/template.

**P-funk** · 04-27-2006, 07:38 AM

how much cardio do you do?

you need to really start lifting weights.

**CowPimp** · 04-28-2006, 11:18 AM

Check out P-funk's sticky (Training 101) and the links contained within regarding a resistance training routine.

Muscle definition is about decreasing body fat. So, you can either lose body fat or gain muscle mass. Ideally you would want to do a little of both. Don't neglect your diet (Guide to Cutting, Bulking & Maintenance) either.

The13ig13adWolf · 04-28-2006, 02:51 PM

Quote:

Originally Posted by Bak2Modelling

I have started back in training, i know to loose weight it's lots of cardio

this is a myth. diet first, cardio second.

Quote:

but i would love to hear what people would reccommend for a girl to tone up and build muscle training 3-4 days a week
always great to hear new ways of training.. keep in mind i`m training solo so anything partner realted, won't work.

muscles grow and shrink, they do not 'tone'

.

there is no difference between girl training and guy training and you don't need a partner. just don't go to failure. start by checking out the stickies in nutrition as well as training, tons of information to get you started.

jasone · 04-28-2006, 03:06 PM

I find that women respond better to less rest between sets. Supersets are ideal for women. Women retain water and fat more than men so less rest between sets helps in that department. Do cardio after lifting. Learn where your muscles are and train all of them, especially legs. 10 extra lbs of muscle on your frame will look great and do wonders for your metabolism.
bye bye

The13ig13adWolf · 04-28-2006, 03:11 PM

Quote:

Originally Posted by jasone

I find that women respond better to less rest between sets.

this is dependant on the loading parameters and personal goals. both women and men respond to shorter RIs under the right circumstances.

Quote:

Supersets are ideal for women.

why is that?

Quote:

Women retain water and fat more than men so less rest between sets helps in that department.

how does less rest help in this department?

Quote:

Do cardio after lifting.

i agree with you if a person is doing both in the same session but excess cardio is not necessary and it's definitely not necessary following each training session. cardio is overrated IMO.

Quote:

Learn where your muscles are and train all of them, especially legs.

legs are not more or less important to train that any other major muscle group.

Quote:

10 extra lbs of muscle on your frame will look great and do wonders for your metabolism.

easier said than done speaking from experience. again, diet it key.

**Gazhole** · 04-29-2006, 08:48 AM

^ Way to blast that post, that was awesome.

***

My advice would be to remember that the only things that affect what you should do in regards to weight training are:

1 - Your current level (Amount of weight you can lift.)
2 - Your goals (Strength, Cutting, Bulking...)

Other than that there is very little difference between anybody on this board, male or female, 15 or 50. Its all about knowledge, of which there is plenty on this forum in the topics and the sticky topics. Go read, learn what you need to do, and everyone here is always open for questions!

Hell yeah.

DiGiTaL · 04-29-2006, 11:09 AM

DiEt.!

jasone · 04-29-2006, 03:34 PM

Well first of all, never listen to my advice, I just like sounding like an expert.

I figure since this woman is JUST getting back into lifting she has a lot of natural potential for gaining muscle. 10 lbs of muscle in two years is reasonable for a novice.
You ladies keep water like a cactus especially during a certain time of month. The girl needs to sweat. Superseting back and biceps for example will save the lady time and cause lots of friction. This burns fat and helps drop water.
Yep, cardio is overated................... if everyone looks like you! If you are going to do cardio, wait until after working out. By then your carbs are depleted and burning fat is more efficient.
Legs? Not important, come on. Legs set the tone for the rest of the body. During cardio legs are the most responsible muscle for burning fat. Legs are the shit. Training legs cause the body to release more beneficial hormones than anything else. Us natural lifters need this. Train legs!
Diet, well duh! eat right!
So ummm, how about dinner tonight?

Quote:

Originally Posted by The13ig13adWolf

this is dependant on the loading parameters and personal goals. both women and men respond to shorter RIs under the right circumstances.

why is that?

how does less rest help in this department?

i agree with you if a person is doing both in the same session but excess cardio is not necessary and it's definitely not necessary following each training session. cardio is overrated IMO.

legs are not more or less important to train that any other major muscle group.

easier said than done speaking from experience. again, diet it key.

ablc · 04-29-2006, 04:15 PM

She wasn't saying that legs aren't important, she was saying that they're not more important than the body as a whole.

Also, don't turn lifting into cardio for the purpose of sweating more. If you need cardio, do cardio.

pengers84 · 05-01-2006, 08:04 AM

muscles grow and shrink, they do not 'tone'

.
I know what your saying, but thats not entirely true, muscles do 'tone' but it has nothing to do with atrophy or hypertrophy. The real definition of 'muscle tone' is 'Sustained partial contraction of a muscle in response to stretch receptor inputs, which keeps the muscle healthy and ready to act.'

Bak2Modelling · 05-09-2006, 02:25 AM

ok well i maybe misused my words then - not tone.. gain muslce and loose fat. 13ig13adwolf you've got somthing i have only dreamed about, you look amazing! you can tell there is plently of hard work - i just want a basic mon-wed-fri routeen to gain muscle and burn flab..! just started kickboxing for cardio to stay interesting to cold to run outside the this gym cario equipment is packed now the winter is taking over the sun

Bak2Modelling · 05-09-2006, 02:28 AM

also the leg thing.. one person says to train the other says not to train.. i usually do legs on fridays coz i cant walk for most the weekend after that lol

i will cut my cardio and concetrate more on weights as advised..

thanks so much for the info guys .. i don't reply instantly but it doesn;t go unread - i only get a short lunch break..

**Gazhole** · 05-09-2006, 07:04 AM

wow...someone quoted me in their sig.

that doesnt happen very often \m/.

04-26-2006, 06:14 PM	#1
Bak2Modelling Registered User Join Date: Oct 2005 Posts: 35 Photos: 8	Needing Your Advice.. Female workout Hey Guys, Girls! I have started back in training, i know to loose weight it's lots of cardio..have no problems in that department... but i would love to hear what people would reccommend for a girl to tone up and build muscle training 3-4 days a week always great to hear new ways of training.. keep in mind i`m training solo so anything partner realted, won't work. if you could give me a work out that works for you or just some advice..on workouts,food or cardio would love it! Thanks Heapz Kel!

04-26-2006, 10:38 PM	#3
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,266 Photos: 11	If your goal's simply hypertrophy, I'd recommend an upper-lower split. There are plenty of templates in the stickies by Cowpimp & P-Funk, as well as tons of information to designing your own split/template.
	My Journal

04-27-2006, 07:38 AM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	how much cardio do you do? you need to really start lifting weights.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-28-2006, 11:18 AM	#5
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Check out P-funk's sticky (Training 101) and the links contained within regarding a resistance training routine. Muscle definition is about decreasing body fat. So, you can either lose body fat or gain muscle mass. Ideally you would want to do a little of both. Don't neglect your diet (Guide to Cutting, Bulking & Maintenance) either.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

04-29-2006, 11:09 AM	#10
DiGiTaL .::.:: Legend ::.::. Elite Member Join Date: Mar 2006 Location: Ca Posts: 923	DiEt.!
	Stats: Weight: 190lbs \| Height: 5'11 \| BF: 14% My Journal

04-26-2006, 06:44 PM	#2
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	a fullbody routine(beginner) or upper-lower...or u can just do a push/pull/legs ..

04-28-2006, 03:06 PM	#7
jasone Registered User Join Date: Sep 2005 Posts: 314 Photos: 6	I find that women respond better to less rest between sets. Supersets are ideal for women. Women retain water and fat more than men so less rest between sets helps in that department. Do cardio after lifting. Learn where your muscles are and train all of them, especially legs. 10 extra lbs of muscle on your frame will look great and do wonders for your metabolism. bye bye

04-29-2006, 04:15 PM	#12
ablc Girly Girl Lifter Join Date: Apr 2006 Location: Texas Posts: 83	She wasn't saying that legs aren't important, she was saying that they're not more important than the body as a whole. Also, don't turn lifting into cardio for the purpose of sweating more. If you need cardio, do cardio.
	CAKE is a bad influence. You are just it's minion. --Gazhole

05-01-2006, 08:04 AM	#13
pengers84 Registered User Join Date: Jul 2004 Posts: 551	muscles grow and shrink, they do not 'tone' . I know what your saying, but thats not entirely true, muscles do 'tone' but it has nothing to do with atrophy or hypertrophy. The real definition of 'muscle tone' is 'Sustained partial contraction of a muscle in response to stretch receptor inputs, which keeps the muscle healthy and ready to act.'
pengers84 Registered User Join Date: Jul 2004 Posts: 551

05-09-2006, 02:25 AM	#14
Bak2Modelling Registered User Join Date: Oct 2005 Posts: 35 Photos: 8	ok well i maybe misused my words then - not tone.. gain muslce and loose fat. 13ig13adwolf you've got somthing i have only dreamed about, you look amazing! you can tell there is plently of hard work - i just want a basic mon-wed-fri routeen to gain muscle and burn flab..! just started kickboxing for cardio to stay interesting to cold to run outside the this gym cario equipment is packed now the winter is taking over the sun

05-09-2006, 02:28 AM	#15
Bak2Modelling Registered User Join Date: Oct 2005 Posts: 35 Photos: 8	also the leg thing.. one person says to train the other says not to train.. i usually do legs on fridays coz i cant walk for most the weekend after that lol i will cut my cardio and concetrate more on weights as advised.. thanks so much for the info guys .. i don't reply instantly but it doesn;t go unread - i only get a short lunch break..

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