Thread: Needing Your Advice.. Female workout

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

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.

how much cardio do you do?

you need to really start lifting weights.

Check out P-funk's sticky 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 either.

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.

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.

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

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.

Supersets are ideal for women.

why is that?

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?

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.

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.

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.

^ Way to blast that post, that was awesome.

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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.

DiEt.!

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?

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.

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.

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.'

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

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..