If a girls looking for a nice toned, slender body?
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Differences between training a girl and a guy
- Thread starter soxmuscle
- Start date
Perdido
Elite Member
Eating is the difference. Don't want to grow = Don't eat as many calories IMO.
No difference. Heavy compound lifts in low rep sets, minimal cardio, protein and fat guidelines remain the same, reduce calories from maintenance.
She won't get muscular in the same way as a man because a) she's only got a small fraction of a man's testosterone and b) SHE'S CUTTING!
For reference, I front squat a plate a side and do weighted chins. I'm also in my mid forties and it took me about 8 years to "pack" on about 15 lbs of muscle - and I had to bulk many many times in order to achieve what little muscle I carry.
Tell her to read this: http://www.ironmagazineforums.com/new-members-begin-here/97077-read-me-first-homework-1-newbies.html
She won't get muscular in the same way as a man because a) she's only got a small fraction of a man's testosterone and b) SHE'S CUTTING!
For reference, I front squat a plate a side and do weighted chins. I'm also in my mid forties and it took me about 8 years to "pack" on about 15 lbs of muscle - and I had to bulk many many times in order to achieve what little muscle I carry.
Tell her to read this: http://www.ironmagazineforums.com/new-members-begin-here/97077-read-me-first-homework-1-newbies.html
The only differences between training men and women are the same differences as you'd take into account if you didnt know their gender:
Past injuries.
Health issues.
Limits of their flexibility/mobility.
Past experience.
Goals.
etc...
Past injuries.
Health issues.
Limits of their flexibility/mobility.
Past experience.
Goals.
etc...
I WILL add one word of warning - newbie women are SO MUCH WEAKER than newbie men it would blow your mind. Talk to Premier for more on this - he's working with a novice female right now and he's floored at how weak she is.
Don't start a novice female at the same weights you'd start a novice male the same size with. Pick a weight you think would be too light for a guy the same size, then use half that. He strength will come up, but going too heavy from the start will just leave her sore and make her more likely to quit.
My .02
Don't start a novice female at the same weights you'd start a novice male the same size with. Pick a weight you think would be too light for a guy the same size, then use half that. He strength will come up, but going too heavy from the start will just leave her sore and make her more likely to quit.
My .02
I will second this.
I've recently started my girlfriend on weights (after convincing her she wouldnt turn into Arnold Schwarzenegger with tits in a month) and had to start her on 2-3lb dumbells for most exercises.
After a few workouts she's already doubled this, and is getting stronger literally every time, while keeping her form just as tight - even on tough moves on deadlifts.
With all the crap about the "ideal" feminine body image in the media, i actually think women can be more dedicated to training than men in a lot of cases, so its important not to over-shoot and undermine this potential.
My "little bitch" weights, age 38, 170 lbs, 40% bodyfat:
Squats - tried "just the bar", couldn't walk for three days, swore and cursed the whole time, went back an squatted 8-lb dumbbells as soon as I could walk again.
RDLs: 8-lb dumbbells
Bench: 5 lb dumbbells
Shoulder press: 5 lb dumbbells
Chins: HAHAHAHA I did light lat pulldowns. Don't remember how little. It was little.
Tricep overhead dumbbell press: one 8-lb dumbbell
Bicep curls: 5-lb dumbbells
And I was SORE then next day, after 3x8 sets!
Squats - tried "just the bar", couldn't walk for three days, swore and cursed the whole time, went back an squatted 8-lb dumbbells as soon as I could walk again.
RDLs: 8-lb dumbbells
Bench: 5 lb dumbbells
Shoulder press: 5 lb dumbbells
Chins: HAHAHAHA I did light lat pulldowns. Don't remember how little. It was little.
Tricep overhead dumbbell press: one 8-lb dumbbell
Bicep curls: 5-lb dumbbells
And I was SORE then next day, after 3x8 sets!
Perdido
Elite Member
I'll be helping a woman friend tomorrow after work get started. She's used to doing nothing but cardio and some kind of goofy classes which i guess is better than the TV remote control workout.
This should be interesting.
This should be interesting.
Have her read this: Got Built? » The “Do It Yourself” Diet - Comfort food for life.
And use this to start her: Got Built? » Basic whole-body workout
It's how I get my friends started.
And use this to start her: Got Built? » Basic whole-body workout
It's how I get my friends started.
Perdido
Elite Member
Cool thanks B. I will do that.
Perdido
Elite Member
Well, we get to the gym (I'm there 1/2 hour early - she's 1/2 hour late) she goes right for the tread mill.
23 minutes later I finally convince her to get off the dam thing because I'm really getting impatient now.
Get ready to do the routine when she complains of how hungry she is.
I ask: When was the last time you ate? A: lunch at noon <I smack myself in the head because it's now 6 hours later>
What did you eat? A: Yogurt <smacks head again>
What did you eat for breakfast? A: Yogurt <head now bleeding>
OK, ready to do some work and she asked "what's good for tummy fat?"...<Oh god someone just shoot me>
Anyway, we got through it. Then talked about today's diet plan. Hopefully she will listen to Builts advise and is now on the right path....
23 minutes later I finally convince her to get off the dam thing because I'm really getting impatient now.
Get ready to do the routine when she complains of how hungry she is.
I ask: When was the last time you ate? A: lunch at noon <I smack myself in the head because it's now 6 hours later>
What did you eat? A: Yogurt <smacks head again>
What did you eat for breakfast? A: Yogurt <head now bleeding>
OK, ready to do some work and she asked "what's good for tummy fat?"...<Oh god someone just shoot me>
Anyway, we got through it. Then talked about today's diet plan. Hopefully she will listen to Builts advise and is now on the right path....
Perdido
Elite Member
Yea she was out of steam right from the start so the focus was on routine set up and form. I think she understands the logic of a preworkout meal now.
Thanks guys.
My girlfriend has the common (amongst females) misconception that if she lifts weights she will become Arnold within the hour.
She says that she doesn't want her arms and legs to get any bigger because "they're big as is from softball in high school."
My understanding is that if she's lifting weights as part of a change in diet (cutting), her arms and legs won't get any bigger, they'll actually get smaller and more defined.
Is there anyway to install this into her brain?
My girlfriend has the common (amongst females) misconception that if she lifts weights she will become Arnold within the hour.
She says that she doesn't want her arms and legs to get any bigger because "they're big as is from softball in high school."
My understanding is that if she's lifting weights as part of a change in diet (cutting), her arms and legs won't get any bigger, they'll actually get smaller and more defined.
Is there anyway to install this into her brain?
Show her pix of Jamie Eason?
Ask her how she intends to get jacked and grow big massive muscles without doing direct arm work and while not eating enough food to maintain what she weighs now - much less grow muscle...
Ask her how she intends to get jacked and grow big massive muscles without doing direct arm work and while not eating enough food to maintain what she weighs now - much less grow muscle...
To be fair, women may need to do some cardio to mobilize subcutaneous fat, but these differences are small and mostly only show up at or near precontest levels of bodyfat.
more cardio
I assumed he was telling women to cardio off their weight.
Off topic - how important is this for males (ie me)?
Stats - 18 yo, 194lbs, 6', 9% (accu measure capillers), using baby got back, two exercises per movement pattern, no isolation work. Rowing once per week, (all I can force myself to do) 1min sprint intervals. High protein, highish fat, moderate carbs<<they affect my hunger levels a tiny bit, but not a huge amount.
Im about 9 weeks into my cut, (3 before christmas, ate around maint. over xmas period, then started cutting again in jan) and have seen good fat loss so far, with minimal muscle loss. Things are starting to slow down a little bit though. Do you think I should just be patient and let the cut run its course, or increase cardio slightly?
Have you had a diet break? You might be due, or at least due for a refeed. A couple days of high carb might help you a lot. Aim for something like 6g carb per pound lean mass.
When you resume, decrease the training volume and drop the calories more.
Another alternative is UD2.0, which I will be starting in Mid March.
When you resume, decrease the training volume and drop the calories more.
Another alternative is UD2.0, which I will be starting in Mid March.
^^you and me both. blog buddies?
Perdido
Elite Member
I got that one. She says "but I don't want to get muscular". I'm guessing she meant "Jacked" which for some reason most women think is easy to do.
Two weeks ago I had surgery and gave myself 4 days off dieting. I didnt track, but I know I ate over maint. over those four days and really high carb.
Im currently eating about 600cals below maint. To what extent can I reduce volume and calories, without risking too much muscle mass?
Is this the sort of thing you mean by reduced volume: today was horizontal push/pull, it consisted of
Flat BB bench 4x5 - 225lbs
Incline DB bench 3x6 - 85lbs
Deadlift 3x5 - 375lbs
One arm row 3x6 - 100lbs
For the last three days ive been running calories at around 2400. This is about a 300cals a day reduction from what I was originally eating. My lifts haven't really dropped since the start of the cut, though I started using CM 2 weeks ago and that has really helped.
Does this seem good or do I need to fix anything?
Flat BB bench 4x5 - 225lbs
Incline DB bench 3x6 - 85lbs
Deadlift 3x5 - 375lbs
One arm row 3x6 - 100lbs
For the last three days ive been running calories at around 2400. This is about a 300cals a day reduction from what I was originally eating. My lifts haven't really dropped since the start of the cut, though I started using CM 2 weeks ago and that has really helped.
Does this seem good or do I need to fix anything?
