Thread: bodybuilding and women

Yeah - another woman bodybuilder

I train with my husband and I personally train hard... because I want to build muscle as well - I eat clean (a good majority of the time, anyway), lift & do cardio and it seems to be working... I try to take in 30 grms of protein per meal - 5 /6 meals a day -

I'm not a guru on this, but if you read the stickies, there's a lot of info there for you!

Welcome to Iron Magazine!

Depends on what the results she is looking for. If she wants a lean, defined body then yeah she needs to train the same way. Obviously a 120lb female does not need the same protein and caloric amounts as a 200lb man does but pound for pound, it's the same requirements. For fat loss, IMO, women need a bit more cardio than men do though.

Originally Posted by Jodi

Depends on what the results she is looking for. If she wants a lean, defined body then yeah she needs to train the same way. Obviously a 120lb female does not need the same protein and caloric amounts as a 200lb man does but pound for pound, it's the same requirements. For fat loss, IMO, women need a bit more cardio than men do though.

Definitely agree with you on the cardio

Len Kravitz Agrees with you on the cardio too.

I think because woman have a greater type I cross sectional area, a little more cardio can help them out.

as far as weights go, you can hit it pretty hard. I have had girls squatting for 3-5 reps and doing things like DB snatches for 2-3 reps, etc....

Thanks for the imput, much appreciated!

Originally Posted by L Armstrong

Thanks for the imput, much appreciated!

it is spelled input, why do so many people spell this wrong i guess maybe because the m is next to the n? also so many people spell lose wrong, they usually spell it loose.

I agree were kinda bound to do a tad more cardio if low bf is a goal. As far as muscle building goes, I think the same principles apply: good food, heavy ass weights, sufficient recovery, proper supplementation.

I must say I was a little discouraged with the enthusiasm (or lack of) for the sport amongst females... Then I found my current gym 2 years ago and it is quite reassuring to know that some chicks do enjoy being sore after doing something other than cardio and pink dumbell curls!

Originally Posted by crazy_enough

I agree were kinda bound to do a tad more cardio if low bf is a goal. As far as muscle building goes, I think the same principles apply: good food, heavy ass weights, sufficient recovery, proper supplementation.

I must say I was a little discouraged with the enthusiasm (or lack of) for the sport amongst females... Then I found my current gym 2 years ago and it is quite reassuring to know that some chicks do enjoy being sore after doing something other than cardio and pink dumbell curls!

Originally Posted by mike456

it is spelled input, why do so many people spell this wrong i guess maybe because the m is next to the n? also so many people spell lose wrong, they usually spell it loose.

LOL thanks for the INPUT

Originally Posted by crazy_enough

I agree were kinda bound to do a tad more cardio if low bf is a goal. As far as muscle building goes, I think the same principles apply: good food, heavy ass weights, sufficient recovery, proper supplementation.

I must say I was a little discouraged with the enthusiasm (or lack of) for the sport amongst females... Then I found my current gym 2 years ago and it is quite reassuring to know that some chicks do enjoy being sore after doing something other than cardio and pink dumbell curls!

I think i am allergic to pink dumbells

Originally Posted by L Armstrong

I think i am allergic to pink dumbells

I'm not. I love them!

Originally Posted by P-funk

I'm not. I love them!

I can tell

Originally Posted by P-funk

I'm not. I love them!

he does DB snatches with them...said so himself....what he didn't tell you is he does them in a leotard....

I've read women need a little more volume and a couple more reps per set than men for optimal gains in strength and size...due to the larger type 1 fiber cross sectional area...

Strength = 6-8 reps
Size = 10-12 reps...

I would recommend some kind of periodization though. Working between various rep ranges.

How much cardio are you guys talking about doing if ur a girl?? This might be useful information to my clients..

Cardio - I personally do 3 days a week, 45 min - I probably could have thrown in another session when I was cutting, but 3 days worked for me.

I dont think theres one ultimate cardio regimen for all... 20 min HIIT post w/o kicks my ass as much as hour long steady rate sessions did during my prep like cut. It really does depend what ure goals are, how much time u have, when u do it, how much bf ure looking/having to shed etc...

As far as lifting is concerned, I did 12-15 reps with shorter RI during a vut and am currently doing 3-5, sometimes 6 as Im working on adding slabs of meat for my first show. Lifting heavy has always been a thrill to me! girly dumbells and elastic bands are just not my thing.

I think Crazy is like me - she can pack on solid muscle more easily than most women.

20-25 min of HITT cardio kicks my ass pretty good too. I seem to be better tuned to it than the longer, more tedious 45 min session. I also notice my recovery suffers when I push too hard in cardio (hence my cautionary noises to Devlin in her journal).

I use a hardcore aternating supersetted upper/lower body workout that keeps me moving quickly thru workouts. Its akin to an aerobic workout - no rest between sets. I am breathing pretty hard by the end of an hour workout. PW has it rightly. Mix it up. I will do a month or so of 12-50 rep workouts, then a month of lower rep 6-8, then a few weeks of SCT (2 reps per set, 2 variations on each major muscle group), at 150% of 1-RM with a 30 sec pause at 80% ROM. Interesting effect in its ability to push thru certain stagnation points.

My approach is slightly unorthodox, but it works, because its forcing constant change in the routine. I also do dynamic and static stretching and plyos as well. I get weird looks from most of the wimmin, you presume that I use gear. I laugh when they ask me. Pfft.

I am also allergic to pink dumbells - useless to all, except for the guys who have blown out their shoulders being mister macho. *squint*

Originally Posted by PWGriffin

he does DB snatches with them...said so himself....what he didn't tell you is he does them in a leotard....

I've read women need a little more volume and a couple more reps per set than men for optimal gains in strength and size...due to the larger type 1 fiber cross sectional area...

Strength = 6-8 reps
Size = 10-12 reps...

I would recommend some kind of periodization though. Working between various rep ranges.

How much cardio are you guys talking about doing if ur a girl?? This might be useful information to my clients..

those rep ranges look good for woman BB'ers (and men BB'ers) and general population clients. periodization and progression are key. Focus on both tension (6-8) and increasing metabolic work (10-12).

Originally Posted by P-funk

those rep ranges look good for woman BB'ers (and men BB'ers) and general population clients. periodization and progression are key. Focus on both tension (6-8) and increasing metabolic work (10-12).

God it upsets me when I see trainers doing NOTHING but 20 rep sets with women...I don't really go over 15 reps and I try to ease them into heavier stuff.

Originally Posted by PWGriffin

God it upsets me when I see trainers doing NOTHING but 20 rep sets with women...I don't really go over 15 reps and I try to ease them into heavier stuff.

the people I work for only believe in 15-20 reps. Ocasionally they will push the people up to an 10 rep set (gasp!).

I gotta get a new place. This place is killing me. Honestly, if this were my first ever job and introduction into training, I think I would walk out and say "I never want to be a trainer."....yea, it is that bad.

I don't know what kind of resistance mass you're using with these female clients. I ain't talking about chicken shit mass when I am doing long squat sets (20) or leg press for reps upto 50 for 2 sets (not back to back) - its to technical failure. Sorry, its necessary to get adequate stimulation. I cycle back to more reasonable rep ranges and higher mass within a few weeks. Must you be so formulaic? If you're trying to push for glycogen depletion (to boost storage), sometimes, thats what you do.

Originally Posted by Trouble

I don't know what kind of resistance mass you're using with these female clients. I ain't talking about chicken shit mass when I am doing long squat sets (20) or leg press for reps upto 50 for 2 sets (not back to back) - its to technical failure. Sorry, its necessary to get adequate stimulation. I cycle back to more reasonable rep ranges and higher mass within a few weeks. Must you be so formulaic? If you're trying to push for glycogen depletion (to boost storage), sometimes, thats what you do.

what are you talking about?

show me one time in there where I talked about the load in relation to the rep ranges?

If i want someone to squat for 20 hard reps (breathing reps) then I have them do it. Usually this is not necessary though.

glycogen depletion can be achieved by doing moderate reps and lower rest intervals. Does it matter which way you deplete it?

I was refering to the moronic nature of trainers that prescribe 15-20 reps of light weight because anything else would get you to 'bulky'.

LMAO, yep the 20 rep thing is a worldwide thing it seems!
I started training this girl just this week...Went in to her gym for her first session and she showed me the split they had cut out for her!!! They called it a full body workout...Now ud think that would mean that ALL fuggin bodyparts were being trained but NOPE! Typical "woman wants to loose ass and thighs and believes in spot reduction" workout. Adductors, lousy air pressure "squat" machine, no shoulder, calve, bicep or hamstring work!!! And of course, everything was 3 X 20!

Ive got her on two separate full body w/o's:
12-10-8-10 rep scheme is workout #1, mostly accessory/isolation work, rest intervals are rather short.
And 3 x 8 on compound work for these same bp's is workout #2, longer RI.


Trouble, I had never checked ure gallery, looking solid as heck chica! nice work!

So, I have never done the 20-50 rep range.. Is it necessary, in your opinion for optimal growth?? We have always switched from 8-10 reps and 4-6 rep range.. If I threw the 20-50 rep for a few weeks, would it help the growth process.? And, I with that range, you're looking to go until failure, correct???

Originally Posted by crazy_enough

LMAO, yep the 20 rep thing is a worldwide thing it seems!
I started training this girl just this week...Went in to her gym for her first session and she showed me the split they had cut out for her!!! They called it a full body workout...Now ud think that would mean that ALL fuggin bodyparts were being trained but NOPE! Typical "woman wants to loose ass and thighs and believes in spot reduction" workout. Adductors, lousy air pressure "squat" machine, no shoulder, calve, bicep or hamstring work!!! And of course, everything was 3 X 20!

Ive got her on two separate full body w/o's:
12-10-8-10 rep scheme is workout #1, mostly accessory/isolation work, rest intervals are rather short.
And 3 x 8 on compound work for these same bp's is workout #2, longer RI.


Trouble, I had never checked ure gallery, looking solid as heck chica! nice work!

IT'S NOT FAIR.

You can push ur females to lift heavy weights cuz your a female!!! First time I try to do an 8 rep set with a female she will say she doesn't want to look like me!!!

Originally Posted by PWGriffin

IT'S NOT FAIR.

You can push ur females to lift heavy weights cuz your a female!!! First time I try to do an 8 rep set with a female she will say she doesn't want to look like me!!!

Trust me...99% ask me if I can make sure they wont look like me! Most women dont want thick shoulders, arms and legs! They want "teenie waist, small thighs" and think bench pressing will give em firmer tits!

Originally Posted by crazy_enough

think bench pressing will give em firmer tits!

It won't?? lol...my tits are much firmer!!!

I wish that was a part of our evaluations...

caliper pinch test...check
Flexability test....check
Measurements...check
Resting heart rate....check


Tit firmness...hmm....check.

Originally Posted by PWGriffin

Tit firmness...hmm....check.

I'm studying for that certification as we speak.

Originally Posted by PWGriffin

It won't?? lol...my tits are much firmer!!!

I wish that was a part of our evaluations...

caliper pinch test...check
Flexability test....check
Measurements...check
Resting heart rate....check


Tit firmness...hmm....check.

LMAO

Thats an additional course, given only to the most gifted of PT's!

Id actualy do the tit firmness first...If the chick dont slap or hit your ass, then perhaps give her a "free cardio session"