Guy in the Gals locker room

[stri8ted]

Hi,

I have a question for the experienced workout women here.

I have been working out for about 8-9 years myself, but have no experience in female training, as all of my past girlfriends have had no interest. My current girlfriend (20 yrs. old) has expressed an interest in getting fit come new year. She is currently 5'9", my guess is around 130 lbs. Her Glutes, as with many gals, are her trouble spot. My idea was to start her out with 3 days a week of weights (10-20* rep range) and 2-3 cardio. Progress to a more advanced split in a few months.

*rare, only small body-parts (triceps)

Mon.-lower body & abs
Tue.- cardio
Wed.-upper body
Thurs.-cardio
Fri.-lower body & abs
Sat.-rest or cardio
Sun.-rest or cardio

Mon.-Uppper body
Tue.-cardio
Wed.-Lower body & abs
Thurs.- you get the idea...

I can put her nutrition plan together myself, but how does this split look for a begginer? Thanks for your help ladies, I will now go back to the boards to which I am more accustomed to (ie. testosterone & fart jokes).

-Stri8ted

[TrishB]

She would be just starting out with lower weights to get used to doing the various exercises and to learn proper technique. Once that is mastered, the weight increases as it becomes easier to lift.
Just like for a seasoned BB.

At first, it would be ok to train each muscle group every 4th day. But as she progresses and is lifting harder, just train each muscle group once a week.

At 5'9" and 130lbs, she is not overweight. Cardio 2x week is plenty.

[stri8ted]

Originally posted by TrishB
She would be just starting out with lower weights to get used to doing the various exercises and to learn proper technique. Once that is mastered, the weight increases as it becomes easier to lift.
Just like for a seasoned BB.

At first, it would be ok to train each muscle group every 4th day. But as she progresses and is lifting harder, just train each muscle group once a week.

At 5'9" and 130lbs, she is not overweight. Cardio 2x week is plenty.

Thanks Trish,

I definately was going to switch her to a once a week split in due time. I will have her proceed slowly as you suggested. Also that was a guesstimated weight, Lord knows she won't tell me, but I do have a scale that measures bodyfat and she told me her's registered at 23%, which I believe is not to bad for a girl who does not work out, so I think cardio twice a week is probably fine also. What about the rep range though, does that look ok?

[Gracious]

I really agree with Trish on this one too!! A basic allover body routine for the first couple of months is ideal to start of with.

When I started all those years ago, i was given 9 excercises to do for 10 weeks, then another 9 basic excercises for 8 weeks before starting on a bodybuilders split.
This was so that I would get used to the technique, increasing the weight if I could do more than 12 reps and so on. I feel it gave me a good foundation when I afterwards moved on to a split routine where I used 3 movements per bodypart (2 for the smaller bodyparts). I made loads of gains the first 5 months of training!!

[stri8ted]

Gracious, isnt that what I have put together here? Upper one day, lower the next. Then intensify and diversify after a couple month adjustment period.

[Gracious]

I suppose so, but I did not split my upper or lower into two days when I started out. I liteurally just did 9 movements that covered the whole body.

I think when you are strong enough and feel that you need to split it because you are not recovering fast enough, then you start splitting your routine up. But hey, that's my opinion..!!

[stri8ted]

Gracious,

I didn't mean to come across like I did not appreciate your input. I see what you are saying about a total body workout; however, it is just too hard to really work all the muscles properly in one day...unless she was doing a bunch of compound movements, but she is definately not the deadlift/heavy Squat type. I imaging it is going to take some heavy coersion by yours truely to keep her off those damn cybex weight machines and closer to dumbell rack. I envision a nice balance of both. Thanks for your help.

-stri8ted

[MDC]

Stri8ted,
I think the best beginner workout would be as Gracious described. Find ten or so exercises for the entire body. Choose a weight that she can do ten reps to failure, and do one set to failure of each exercise. Increase the weight when she gets to 12 reps. She can do this type of workout two or three times per week without overtraining, and will dramatically increase the amount of weight in a short amount of time. After a couple of months she'll stop progressing as fast. That's when you move to a split routine.


Good luck!

[stri8ted]

Ok,

I believe I am convinced. Now, What exercizes? How about in no particular order:

1.) leg press 2.) dumbell bench 3.) machine assisted pull-ups 4.) lying leg curl 5.) dumbell military 6.) 1 arm rows 7.) skull crushers 8.) alternate curls 9.) latteral raises 10.) dip machine

Like I said she probably won't go for big compound movements, maybe even this is a stretch for a begginer, should she do more machines to begin with? God this seems like alot of stuff to do in an hour or so, and you think only 1 set? I was thinking do these exercises for 2 weeks then I would change them for two weeks and address progress and adjust where necessary. You don't think she will overtrain with this program goiing 3 times a week? I still like the split I created but I don't have significant estrogen flowing so I will take ya'lls word.

-Stri8ted

[Hibiscus09]

walking lunges & squats do amazing things for the bottom. :) It does for me & my bottom's a lot older than your girlfriend's -- I know it will work for her!

[stri8ted]

Yup,

I was going to throw lunges and Smith Squats into the mix for weeks 3 & 4, replacing the leg press machine. Damn, I'm a good boyfriend.

Thanks,
-Stri8ted

[MDC]

One set per exercise, two or three workouts per week depending on whether she's recovered from the previous.

[Gracious]

Hey, lounges are a must for women!!! There are different types you can do! But always keep them in!

Good luck and have a good x-mas!!

[Belle]

That her current weight for height is satisfactory. To my mind she does not even need cardio. Just merely working on muscle mass and eating the right things to encourage muscle growth will be fine for her. As she gains muscle mass and tones she will have a tendency to burn more fat in any case.

I would work the whole body not just the bottom area so that she can increase overall muscle mass and tone up all areas. Split it upper and lower body and hit the gym three days per week alternating those two--no more than an hour each session and she will see results in a few weeks.

[stri8ted]

THanks Belle,

I was wrong though, she actually weighed 140 lbs. , but now she is down to 135. Most of the weight loss is due to diet changes ( I cook all of her meals). She has been really busy at work and has only made it to the gym a handfull of times. She is making progress, and frankly I am shocked to see that my junkfood queen is sticking to her diet. She has done some weight training with me, but it is hard to get our schedules to coincide. She really needs to train with me for a couple of weeks...her form is awfull ( as with most new trainers). Thanks for the help everyone.

-Stri8ted

[ink]

I think she should start with a goal of 2-3 hours per week exercising total. Take baby steps. Keep track of the time. This will make her feel better about herself as well.

[Belle]

That is a good idea actually and maybe 2-3 hours per week like ink says. Good that she has settled with the diet anyway.

I have much more fat to lose really, but I have quit cardio as I thought it was counter productive to what I am trying to do in building mass.

I think everyone's form is a bit shaky at first but after a week or two of your showing her the correct way she will be ok. I think it is a skill you never lose thereafter really.

There is a couple at my local gym that arrive together and help each other to workout, especially on the leg press machines. One changes the weights and adds weights to it and the other uses the machine etc. I think it is a good idea really and you can both spend some time together and critiqueing eachother. After all, who else is going to be more truthful with you about any weaknesses? You can be completely honest with eachother because it is for the best for both of you.