GF queries need to be put to rest here

[polerz]

my gf has finally come around and realized that it be in her best interest to start doing some weights/cardio to get into better shape.

I'm a pretty hardcore bulker *dont usually visit here*, so I know all about exercises, nutrition etc.

I just have a few things I need to clear up, before I start writing her out a routine/nutritional plan (I dont want her to head down the wrong track and put an inch on each arm and 3 inches on her quads if you know what I mean).

Her background: we're both at uni, so you can imagine a typical university diet heh.. its not clean, but its not filthy... I have been on a strict bulk diet for the past few months and seen terrific improvements, I'm pretty sure I can structure her a 1200-1500 cal a day nutritional plan without any hassle ( she weighs about 50kg).

WHen it comes to weights, she hasnt touched one, she has never been to the gym, the most cardio she has ever done is a walk around the block.

She only has time to work out 2 days a week atm.. my queries are as follows:

Forgive me if I make comparisons to what I do, as all I know how to do is bulk heh.

a) Does the rep range change for females? I mean I do heavy sets to about 6-8 reps. I tend to do 3sets per muscle group? Do you need as much volume for females? (She isn't over weight, she has a good physique, she just wants some more definition).

b) Is it best to have a 2 day split hitting the weights? or is it best to have one cardio session and a full split? *as I said she isn't overweight*. She really wants to tone, so what I was thinking is hit the weights for a few months on a 2 day split then we might try some cardio later down the track.

c) If she weighs 50kg, how many calories should she be getting ? by my calculations it totals about 1500 cals a day. Should she eat more than this if she wants to tone (i.e. build some muscle), how much more? I'm scared if I treat her the way I treat myself, she might gain too much.. since I am a filthy bulker.

d) Do the exercises change? I was going to throw her on this routine provided its a 2 day split, Most of the workout will be done at my place (I have a home gym, but its limited), so keep that in mind here heh.

This would be my two day split for her:

Monday (legs/biceps/triceps):
3 sets: lunges/squats
3 sets: skull crush/CGBP/bench dips
2 sets: barbell/dumbell bicep curls / preacher curls

Sunday: (Shoulders/abs/chest)
3 sets: flat/decline/incline bench press
2 sets: lateral raise
2 sets: front raise/shoulder press
3 sets: flat/decline ab crunches

Those are pretty much all the exercises that can be done at home, which I think may be suited to her. I don't know which exercises would be suited to her though, i.e. should I include more isolative workouts? or stick with the compound lifts? (I know it all comes down to what she likes, but I want to put her on the right path).

And with regards to volume? is that too much/too little?

I know this is a huge post, but I appreciate any feed back as I want to get this spot on otherwise she'll kill me haha.

[emunah]

Generally speaking, a woman trains like a man. There should be no difference. Stick to compound movements, heavy weights. Ignore the 'low weight/high rep' myth.

In terms of your split...you don't have her working back?

[Boots]

Generally speaking, a woman trains like a man. There should be no difference. Stick to compound movements, heavy weights. Ignore the 'low weight/high rep' myth.

In terms of your split...you don't have her working back?

Just wanted to add a couple things. I think 1200 cals is low. 1500 sounds better. I use 1500cals (I'm 117lb 5'2) and I'm trying to drop a lil bf. So if she is not trying to lose maybe up the cals. She can train just like you do. Also try to clean up her diet too that will help.

Best of luck :)
Oh yea one more thing why dont you send her over here to the site.

[mommy*2*3]

my gf has finally come around and realized that it be in her best interest to start doing some weights/cardio to get into better shape.

I'm a pretty hardcore bulker *dont usually visit here*, so I know all about exercises, nutrition etc.

I just have a few things I need to clear up, before I start writing her out a routine/nutritional plan (I dont want her to head down the wrong track and put an inch on each arm and 3 inches on her quads if you know what I mean).

Her background: we're both at uni, so you can imagine a typical university diet heh.. its not clean, but its not filthy... I have been on a strict bulk diet for the past few months and seen terrific improvements, I'm pretty sure I can structure her a 1200-1500 cal a day nutritional plan without any hassle ( she weighs about 50kg).

WHen it comes to weights, she hasnt touched one, she has never been to the gym, the most cardio she has ever done is a walk around the block.

She only has time to work out 2 days a week atm.. my queries are as follows:

Forgive me if I make comparisons to what I do, as all I know how to do is bulk heh.

a) Does the rep range change for females? I mean I do heavy sets to about 6-8 reps. I tend to do 3sets per muscle group? Do you need as much volume for females? (She isn't over weight, she has a good physique, she just wants some more definition).

b) Is it best to have a 2 day split hitting the weights? or is it best to have one cardio session and a full split? *as I said she isn't overweight*. She really wants to tone, so what I was thinking is hit the weights for a few months on a 2 day split then we might try some cardio later down the track.

c) If she weighs 50kg, how many calories should she be getting ? by my calculations it totals about 1500 cals a day. Should she eat more than this if she wants to tone (i.e. build some muscle), how much more? I'm scared if I treat her the way I treat myself, she might gain too much.. since I am a filthy bulker.

d) Do the exercises change? I was going to throw her on this routine provided its a 2 day split, Most of the workout will be done at my place (I have a home gym, but its limited), so keep that in mind here heh.

This would be my two day split for her:

Monday (legs/biceps/triceps):
3 sets: lunges/squats
3 sets: skull crush/CGBP/bench dips
2 sets: barbell/dumbell bicep curls / preacher curls

Sunday: (Shoulders/abs/chest)
3 sets: flat/decline/incline bench press
2 sets: lateral raise
2 sets: front raise/shoulder press
3 sets: flat/decline ab crunches

Those are pretty much all the exercises that can be done at home, which I think may be suited to her. I don't know which exercises would be suited to her though, i.e. should I include more isolative workouts? or stick with the compound lifts? (I know it all comes down to what she likes, but I want to put her on the right path).

And with regards to volume? is that too much/too little?

I know this is a huge post, but I appreciate any feed back as I want to get this spot on otherwise she'll kill me haha.


To answer your question, workouts for women generally are no different. However, if you don't mind, I'll throw in some suggestions here.

For legs: also include hack squats (if you can) and for variety she can do walking dumbell lunges, dumbell stepups too.

For chest: have her concentrate more on incline chest presses, she can use dumbells to. Dumbell flyes are great as well.

Make sure that there is a variety of exercises she can do. For now, she can stick to this but you should teach her new things so she doesn't get bored or change her routine around every so often.
As far as sets and reps. IF she's a naturally thin person she can get away with training 6-8 reps. If she tends to put on muscle quickly as well as fat have her train in the 8-10 rep range. I think the two day split is better then 1 full body workout. I would do cardio at least 3 days a week for your heart not necessary for fat loss or she can perform cardio immediately after weight training at the gym.
1500 calories is a safe number and she may need to increase that with increased activity but if she increases her cals...have her do it slowly like maybe 50 cals a week and watch her progress.

[terracotta]

Read through these:

http://forum.bodybuilding.com/showthread.php?t=290201
(Newbie with questions).. will answer your nutrition questions

www.stumptuous.com/weights.html
(female bodybuilding)

As the others have said, you train a woman the same way you train a man. Now for someone new, you will want to have them perfect their form using a low weight before upping the intensity.

I'd have her start with a simple upper/lower split for beginners like this one: http://www.stumptuous.com/program2.html and after 2-3 months have her switch to a more traditional bbing split (like push/pull/legs). Someone new to bbing will have very weak stabilizers and not be able to use the same intensity level. Just remember that form is more important than "how heavy". Proper form must be developed at low wt. before increasing.

[Imbrication]

Where's the back workout? I don't see it.

[Back2zero]

My 2 cents here: I'm 50kg now (just dropped to that) and I still maintain at 2,000 cals. Normally, I lift 4-5 times a week and hardly do cardio (although one or two sessions would be best). On normal lifting days, I eat at 1,800 cals while on off days, I try to stick a little lower. But 1,500 is still very low. So don't be afraid to up the cals. I have lost 5 pounds so far with 1,800 cals so no worry there.

[terracotta]

My 2 cents here: I'm 50kg now (just dropped to that) and I still maintain at 2,000 cals. Normally, I lift 4-5 times a week and hardly do cardio (although one or two sessions would be best). On normal lifting days, I eat at 1,800 cals while on off days, I try to stick a little lower. But 1,500 is still very low. So don't be afraid to up the cals. I have lost 5 pounds so far with 1,800 cals so no worry there.

bump...

I maintain at 1800 cals/day, I'm 5'5 123 lbs (56 kg), and I don't do any cardio.

[TurbulentFluid]

Heeey, what's wrong with adding some inches?? You don't wanna date an EEL, do you...??? Just kidding... ;)

I think you got some great advice; I'm the one who got confused: why INCLINE press? I do db bench press (find it more efffective than bb bench), but I do horisontal..

[polerz]

yeh the back workout is a little hard at home, no lat p/d machine... I've got rows in there for the lats, I dont know what else can be done at home? I've only got an adjustable bench press, some d/b and a barbell, maybe later on when we have some holidays she'll get some time to join a proper gym.

And yes I want to know too, why just incline? And is the set range alright for a 2 day split? 3 sets for bigger/major muscles, 2 sets for the smaller more minor ones? and say 1/2 compounds and maybe an isolate in each lift..?

if those queries can be put to rest, I'll be a happy man :)

[mommy*2*3]

yeh the back workout is a little hard at home, no lat p/d machine... I've got rows in there for the lats, I dont know what else can be done at home? I've only got an adjustable bench press, some d/b and a barbell, maybe later on when we have some holidays she'll get some time to join a proper gym.

And yes I want to know too, why just incline? And is the set range alright for a 2 day split? 3 sets for bigger/major muscles, 2 sets for the smaller more minor ones? and say 1/2 compounds and maybe an isolate in each lift..?

if those queries can be put to rest, I'll be a happy man :)

The reason for the incline is to develop the upper pec reagion. Women don't have to worry about developing their lower pecs as much becasue they have breasts. There's nothing wrong with an occasionaly flat bench press however, for strength...it's also a good chest warm up exercise. IMO women should concentrate more on the upper pecs.

For back: do one arm dumbell rows and straightbar standing rows. For lower back she can do deadlifts.

Hope this helps :)

[TurbulentFluid]

The reason for the incline is to develop the upper pec reagion. Women don't have to worry about developing their lower pecs as much becasue they have breasts. There's nothing wrong with an occasionaly flat bench press however, for strength...it's also a good chest warm up exercise. IMO women should concentrate more on the upper pecs.

For back: do one arm dumbell rows and straightbar standing rows. For lower back she can do deadlifts.

Hope this helps :)

OK... what if looks are not all we're concerned about? I'm sorry to impose on his thread, but it could help him too, as I'm very much concerned about symetrical development in the looks AND strength department... Does flat bench press doboth lower and upper pecs? Or just lower? Is, maybe, combining incline and flat bench a good idea...?

[mommy*2*3]

OK... what if looks are not all we're concerned about? I'm sorry to impose on his thread, but it could help him too, as I'm very much concerned about symetrical development in the looks AND strength department... Does flat bench press doboth lower and upper pecs? Or just lower? Is, maybe, combining incline and flat bench a good idea...?

I think bench press can be incorporated into a chest workout. I usually use it as a warm up but do not keep it as my main focus when working chest. I concentrate more on upper pec exercises. Flat bench press works your lower pecks more than your uppers. It's great for strengh though. To work different parts of my uppers I vary the incline on the bench.

Here's some other chest exercises anyone can do:

dumbell pullovers
pushups off a bench
dips (these work your triceps as well but if you keep your chest out and chin tucked it works your pecs as well)

[Helene]

my gf has finally come around and realized that it be in her best interest to start doing some weights/cardio to get into better shape.

I'm a pretty hardcore bulker *dont usually visit here*, so I know all about exercises, nutrition etc.

I just have a few things I need to clear up, before I start writing her out a routine/nutritional plan (I dont want her to head down the wrong track and put an inch on each arm and 3 inches on her quads if you know what I mean).

Her background: we're both at uni, so you can imagine a typical university diet heh.. its not clean, but its not filthy... I have been on a strict bulk diet for the past few months and seen terrific improvements, I'm pretty sure I can structure her a 1200-1500 cal a day nutritional plan without any hassle ( she weighs about 50kg).

WHen it comes to weights, she hasnt touched one, she has never been to the gym, the most cardio she has ever done is a walk around the block.

She only has time to work out 2 days a week atm.. my queries are as follows:

Forgive me if I make comparisons to what I do, as all I know how to do is bulk heh.

a) Does the rep range change for females? I mean I do heavy sets to about 6-8 reps. I tend to do 3sets per muscle group? Do you need as much volume for females? (She isn't over weight, she has a good physique, she just wants some more definition).

b) Is it best to have a 2 day split hitting the weights? or is it best to have one cardio session and a full split? *as I said she isn't overweight*. She really wants to tone, so what I was thinking is hit the weights for a few months on a 2 day split then we might try some cardio later down the track.

c) If she weighs 50kg, how many calories should she be getting ? by my calculations it totals about 1500 cals a day. Should she eat more than this if she wants to tone (i.e. build some muscle), how much more? I'm scared if I treat her the way I treat myself, she might gain too much.. since I am a filthy bulker.

d) Do the exercises change? I was going to throw her on this routine provided its a 2 day split, Most of the workout will be done at my place (I have a home gym, but its limited), so keep that in mind here heh.

This would be my two day split for her:

Monday (legs/biceps/triceps):
3 sets: lunges/squats
3 sets: skull crush/CGBP/bench dips
2 sets: barbell/dumbell bicep curls / preacher curls

Sunday: (Shoulders/abs/chest)
3 sets: flat/decline/incline bench press
2 sets: lateral raise
2 sets: front raise/shoulder press
3 sets: flat/decline ab crunches

Those are pretty much all the exercises that can be done at home, which I think may be suited to her. I don't know which exercises would be suited to her though, i.e. should I include more isolative workouts? or stick with the compound lifts? (I know it all comes down to what she likes, but I want to put her on the right path).

And with regards to volume? is that too much/too little?

I know this is a huge post, but I appreciate any feed back as I want to get this spot on otherwise she'll kill me haha.

I would have her is a good start but I would add back for sure with chest-shoulders. I would change a couple of things though:

Monday (legs/biceps/triceps):
3 sets: lunges/squats
3 sets: skull crush/CGBP/bench dips
2 sets: barbell/dumbell bicep curls / preacher curls

My suggested changes:
Have her do 1 more leg exercice like romanian deadlifts and remove 1 triceps and 1 bicep exercice. Now you have more sets for triceps than legs! tipical guy workout :) Just kidding. No but your choices of exercices are really good just remove a little arm work and add leg work.


Sunday: (Shoulders/abs/chest)
3 sets: flat/decline/incline bench press
2 sets: lateral raise
2 sets: front raise/shoulder press
3 sets: flat/decline ab crunches

My suggested changes:
I wouldn't have her do 3 sets of the 3 kinds of bench press. Have her do incline bench press or incline DB bench press and flyes. Shoulders is good but I would just do shoulder press and side laterals..front shoulders are worked during chest and for a beginner not necessary. For back, pullovers work the lats, add either BB bent-over rows or 1 arm DB rows and/or conventional deadlifts. Do you have a pullup bar? I would just remove ab work. It will just make her workout longer and it's not really needed, she'll work them doing squats and deadlifts and she won't see them in a while anyway.

Like others said, 1500 calories is better, maybe even start her at 1800.
Get her to eat at least 5-6 meals a day with at least 20g of protein at every meal with good carbs and good fats. The quality is also important.
If she only has 2 days to workout, I think it's best she weight lifts. Tell her to do as much cardio as she can like walk everywhere and just be active.
I would have her start in the 8-10 reps and then increase gradually. Tell her she has to push herself and lift heavy for her body to change.

Good luck :)