Thread: HIT and women

Honestly, I think women should train in a very similar manner to men. The programs I have my female clients follow are largely the same as what the men do. Stick to the big compounds (Squats, lunges, stepping, deadlifts, pressing, pulling, etc.) and throw in some isolation stuff on top.

By the way, welcome back fantasma.

Originally Posted by CowPimp

Honestly, I think women should train in a very similar manner to men. The programs I have my female clients follow are largely the same as what the men do. Stick to the big compounds (Squats, lunges, stepping, deadlifts, pressing, pulling, etc.) and throw in some isolation stuff on top.

By the way, welcome back fantasma.

Thank you Mr. Pimp...Did I just call you Mr. Pimp?
and thanks for the advice....I appreciate it....

what do you need help with?? Both myself and Fitgirl are doing HIT currently, you may want to check out our journals...and in my opinion, women should train no differently from men

I figured so much, but I really didn't want to do something that may hurt her. She has never really worked out with weights. She was mostly a Spinning maniac. Other than spinning, she did that stairmaster type thing, so I wasn't sure that I was right in offering her my workout....
I will look in your journal and of course ask stupid questions...

Thanks B-Reed, I appreciate the help

Originally Posted by fantasma62

I figured so much, but I really didn't want to do something that may hurt her. She has never really worked out with weights. She was mostly a Spinning maniac. Other than spinning, she did that stairmaster type thing, so I wasn't sure that I was right in offering her my workout....
I will look in your journal and of course ask stupid questions...

Thanks B-Reed, I appreciate the help

Just take it easy on her and make sure her lifting mechanics are good. I like to see good squatting form before I put any weight on someone's back, for example. Some people fall right into it and have the mobility to do so. Some people have shit mobility and are so used to anterior weight bearing that they don't get it. Be patient and make sure she does things properly!

I think HITing and women goes really well together. Just use a HIT program sparingly. Too much HITing and women get whiny, which may make you want to HIT again to relieve stress. This can have disastrous results, as too much HITing and your wife may never get up again. So go easy on the HITing, there are other ways to train your wife.

Mr. Pimp (can't stop doing that): thanks for the advice.....
Squanto: Funny stuff, I'll take it into consideration....

Originally Posted by CowPimp

Honestly, I think women should train in a very similar manner to men. The programs I have my female clients follow are largely the same as what the men do. Stick to the big compounds (Squats, lunges, stepping, deadlifts, pressing, pulling, etc.) and throw in some isolation stuff on top.

This begs the question: What differences would you recommend in a woman's workout versus a program designed for a man?

I think women can do hit, but they can't be your everyday woman who wants to go to the gym and walk at a very mild pace on a treadmill. This has to be a balls to the wall woman. As you very well know, hit is very intense which normally wouldnt be something that a woman would want to do. But you know your woman well enough to make that decision. I think you get my point. Best of luck to the both of you.

Originally Posted by Double D

I think women can do hit, but they can't be your everyday woman who wants to go to the gym and walk at a very mild pace on a treadmill. This has to be a balls to the wall woman. As you very well know, hit is very intense which normally wouldnt be something that a woman would want to do. But you know your woman well enough to make that decision. I think you get my point. Best of luck to the both of you.

My wife is very athletic. In fact, she was a basketball and volleyball player in High School, where she'd take on "girls" 4 and 5 inches taller than her, while being a small power forward. She can take the punishment.

Which brings me to a totally unlrelated point. My wife likes sports, so I have company for Dolphins, Marlins, Heat, Panthers and even Miami Hurricanes' games. Why did I have to mention that? Nothing other than just gloating...

Haha....nice. If you think she can do it then have her give it a try.

Originally Posted by DOMS

This begs the question: What differences would you recommend in a woman's workout versus a program designed for a man?

Generally flexibility is less of a problem in women, so less emphasis needs to be placed on this (Though not ignored by any means). Also, upper body strength is more of an issue, so this needs to be addressed.

In the end though, the only real differences are that I more frequently throw in arm work for men because they actually care more than women. I have to placate their egos.

for woman:

1) upper body strength

2) hamstring strength and inscreased ACL strength



the biggest study on this suggests that woman should train in a 6-12 rep range because even though they have the same ratio of type I to type II fibers as men, they still have a larger type I fiber cross sectional area. So, the rep range of 6-12 was showen to be the most beneficial.

I mean fuck...they needed a study to show this? Open up any exercise phys. text book and what does it say for hypertophy? 6-12 reps.....duh. It is the same as men. I don't get what they where trying to prove with the study. In my female and male clients we usuualy only drop down to 5-6 reps at our heaviest anyway just because unless they are going to compete in something that tests limit strength (powerlifting, etc.) I see no point in training at that high on an intensity when 5-6 reps has been showen to be great for increasing strength and limit strength is a rare request as a goal for most females or males coming into the gym to work with a trainer anyway.

HIIT sprints are fine. working out at higher intensites is fine and a program that is balanced over a wide range of intensities is recommended.

Originally Posted by Double D

This has to be a balls to the wall woman.

wow...someone after my own heart....I think that's the best compliment I've had in a while!!

Great Information Mr. Pimp, Mr. Funk...The reality is that this information, for some reason is not as easy to come into as it is information on HIT and men.....

Originally Posted by fantasma62

Great Information Mr. Pimp, Mr. Funk...The reality is that this information, for some reason is not as easy to come into as it is information on HIT and men.....

the reason for that is because the media fills womans heads with all these myths about weight training being bulking or sprinting makin their legs thick........It is sad that when you turn on the daily news they have some jack ass that is a "professional" in the industry just preaching these myths about excessive cardio etc.....I wish they would let me go on TV and speak...aside from the fact that I look like an asshole, I will tell the viewers exactly what they don't want to hear....(a) yes you have to diet and chenge the things you eat to healthier foods and (b) yes you have to work hard in the gym....very! No one wants to hear that. They want the quick fix or to give as little effort as possible.