Female New to Fitness Competitions - Whats the best Workout Routine?

cris101 · 11-01-2009, 10:57 AM

Hello

I want to start training for a fitness competition. I've been working out for a few years now so the gym isnt new to me. I am a petite female, naturally fit and athletic. What is the best workout routine to train for a fitness competition? Is it low reps, high weights? or High reps, low weights? 3 sets or 4? there is so much conflicting information out there.

Thanks!

Some ppl are saying...

4 Sets of:

Wk 1-2 - 13-15 reps
Wk 3-4 - 10-12 Reps
Wk 5-6 - 8-10 Reps

or 4 Sets:
6, 6, 15, 20 Reps

Do these sound right?
Would really appreciate any guidance!

eschlick19 · 11-01-2009, 11:58 AM

Quote:

Originally Posted by cris101

Hello

I want to start training for a fitness competition. I've been working out for a few years now so the gym isnt new to me. I am a petite female, naturally fit and athletic. What is the best workout routine to train for a fitness competition? Is it low reps, high weights? or High reps, low weights? 3 sets or 4? there is so much conflicting information out there.

Thanks!

Some ppl are saying...

4 Sets of:

Wk 1-2 - 13-15 reps
Wk 3-4 - 10-12 Reps
Wk 5-6 - 8-10 Reps

or 4 Sets:
6, 6, 15, 20 Reps

Do these sound right?
Would really appreciate any guidance!

Cris101,

I would recommend you train heavy throughout your contest prep. For example, if you do three exercises for your chest, I would shoot for an average rep range of 4-6 reps for first exercise, 5-8 reps for your second excercise and 8-12 reps for your third exercise.

Just my recommendations,

Erik

aguy fish · 11-01-2009, 01:13 PM

Fitness or bodyfitness?
Nothing beats heavy workout to add muscles, stick to basics, focusing on legs 'cos it's extremely important in female fitness. I currently train a female for a bodyfitness show and I have her doing one session for quads and one session for hams and glutes each week. split the two it gives great results.
High reps does not help you lose fat remember, only diet does.You want and need muscle train heavy strict form, in the 6-8 rep, range, low rest is my favourite ( 60-75 sec ) but I guess it depends on people.

cris101 · 11-01-2009, 01:17 PM

Thanks thats helpful. Is there a training method to build muscle and tone at the same time?

I like the idea of splitting hams/glutes and quads on different days.

Quote:

Originally Posted by aguy fish

Fitness or bodyfitness?
Nothing beats heavy workout to add muscles, stick to basics, focusing on legs 'cos it's extremely important in female fitness. I currently train a female for a bodyfitness show and I have her doing one session for quads and one session for hams and glutes each week. split the two it gives great results.
High reps does not help you lose fat remember, only diet does.You want and need muscle train heavy strict form, in the 6-8 rep, range, low rest is my favourite ( 60-75 sec ) but I guess it depends on people.

aguy fish · 11-01-2009, 01:56 PM

What's your split ? What are you currently doing ? Diet is the key of evrything too !

cris101 · 11-01-2009, 06:52 PM

I just started this program a week ago. Again, Looking to train for a fitness comp for the future. Hoping to build muscle in all areas (with tone/definition in my arms specifically). I hope this looks like a program that could help me get there?

A friend of mine used this to lead her to comp. But on BB.com, a blog from a competitor indicated she did 4 sets 12-15 reps each (thats a signifant difference from this program below, so i'm just kind of confused on what to do) THANKS SOO MUCH for your help! I've never been so confused in my life! lol

Monday: Chest & Triceps

? Cable crossover - 6, 6, 10, 12
? Flat dumbbell Press - 6, 6, 12, 12, 15
? Incline Hammer press - 6, 10, 12, 15
? Pushups - 3 sets to failure
? Flyes

? Triceps kickback - 6, 6, 15, 15
? Tricep pressdown - 6, 10, 15, 20
? One arm overhead dumbbell extension - 6, 12, 15, 20
? Tricep dips - 3 sets to failure

Tuesday: Legs & calves
? Leg press - 6, 6, 12, 15
? Hack squat - 6, 6, 20, 20
? Squats
? Barbell lunge - 20, 20, 30, 30
? Leg extension - 6, 10, 15, 15
? Lying leg curl - 6, 15, 20, 20

? Barbell calf raise - 30, 30, 40, 40

Thursday: Shoulders
? Barbell Upright rows - 6, 6, 15, 20
? Front overhead barbell raise - 6, 6, 15, 20
? Dumbbell shoulder press - 6, 6, 15, 20
? bent over lat raise with dumbbells - 6, 6, 15, 20
? Seated laterals
? Arnold press

Friday: Back, Bi's
? Single arm cable row - 6, 6, 12, 20
? Reverse grip bent over row (squat and pull barbell back) - 6, 6, 15, 20
? Dumbbell pullover (lying on bench)- 6, 6, 15, 20
? Lat pulldown - 6, 6, 20, 20
? Pull up - 3 sets to failure

? Close grip Barbell curl - 6, 6, 15, 20
? Concentration curl - 6, 6, 20, 20
? Cable curl - 6, 6, 15, 15
? Reverse grip barbell curl - 6, 6, 15, 15

Abs each day.

Quote:

Originally Posted by aguy fish

What's your split ? What are you currently doing ? Diet is
the key of evrything too !

Italianangel · 11-02-2009, 10:59 AM

[QUOTE=cris101;404770621]I just started this program a week ago. Again, Looking to train for a fitness comp for the future. Hoping to build muscle in all areas (with tone/definition in my arms specifically). I hope this looks like a program that could help me get there?

depends on factors such as exact federation, level of show, category you are entering and what you look like NOW compared to chosen show date.

There is no standard plan for training, but for general ideas, go get my free ebook at lindacusmano.com in the download section for some help and competitive advantage ebook which has some tips from various competitors. Figure basics works well for fitness too but the above factors need to be decided for you to nail down your exact periodized plan.
Linda

cris101 · 11-04-2009, 07:32 PM

Thanks Linda. Unfortunately I couldnt find the link to your e-book on your site?

Italianangel · 11-05-2009, 07:49 AM

you have to go to downloads, which is not seen until you register, which is free and to avoid spam etc. Once you do you will see the section link and be able to save a copy.
Linda

Cnstnce · 11-05-2009, 10:09 PM

Quote:

Originally Posted by cris101

Thanks thats helpful. Is there a training method to build muscle and tone at the same time?

I train for figure, and what my trainer does is utilizes active rest. So essentially, say I am working on chest:

4 sets dumbell pullovers, cable crossovers, and firemans ladder. By doing all three and going right into the next set I can exhaust the muscle and keep my heart-rate elevated. It has helped me put on a significant amount of size while tightening up.

Of course the diet is CRUCIAL! Make sure that you are on point, and make sure that you eat for your current goal. Clean eating with low sodium intake will help you tighten every time, and that goes for water consumption as well. I drink 1-2 gallons a day.