To All My Workout goddesses............

[Guess Who?]

Keep Doing It Big Out There..........


I Need Some Info. When The Summer Time Kicks In I've Been Asked by my Female Friends For Training Help. I have certain Routines In Mind but I Need a Womens POV because im a "GO HARD OR GO HOME" Type Brotha. Not Saying I will Crack a Whip on-em but Im Looking For Fun Workouts That I can Throw Into The Pot. What Do The Ladiez Of BB.C Like to do and Printables are also welcomed. Thank You

[Laurie]

Remember this, women can use the same routine as the guys. Only start them off at lower weights first. Not because they are "women" but because, unless they have done this before....it is learning HOW to lift properly and for their bodies to adapt. As they grow stronger, then the poundages can be increased accordingly. For decades, our society has discouraged women (young and old) from working out with weights since this was considered a "guy thing".

It's good to know there are guys like you who do not think this way anymore. Just trying to fit what will help women learn the right way and become healthier. Keep it real but not too hard at first. Encourage but dont think they need to be treated like fragile beings either. Your female friends may find out they are not as "weak" as lead to believe by other friends or even their own families.

When I first started lifting at 50, my first college instructor was the Men's Wrestling Coach and former professional bodybuilder himself. He used the same three day split routine for both men and women. However, as the women's strength classes pulled in those of different ages, health and abilities we all started out with 3 to 5lb dumbbells (curls) and 10 to 15lbs for bentover dumbbell rows for example. This kept any possible injuries and "over-doing-it" out of the picture.

I took these classes for a year and found I loved lifting weights. Took the premise as far as I could at the time. Continued it at home for another year. BUT my first instructor's attitude helped many keep at it. Not as a Hard Nose, but if he thought you could lift heavier afterwhile...he encouraged you to do this. I found myself going through the routines far too quickly and easily as I did live a rural lifestyle while be naturally stronger. So after the second week, he started me out with 10lb db for curls and 20 for bentover rows. Everything else accordingly was increased and presented more of a challenge to me to perform. Encouraged me to go farther.

He also felt that what most women needed was good upper body strength and the routine I will outline below showed this. Women are quite strong in the lower as it is.


Here was my basic Routine

Here is was the routine from my college Women's Strength Class used with machines and freeweights. Very basic.

Workout 1
Bench Press (machine, dbl or bb) 4 sets of 12 reps
Incline 4 sets of 12 reps
Flyes " "
Curls (sulpinating) 4 sets of 12 reps
Tri cep Pushdowns " "
Overhead Extensions (standing/dbl with two hands holding)

Workout 2
Leg Press 4 sets of 12 reps
Leg Curls 4 sets of 12 reps
Leg Extensions " "
Lunges " "
Calf Presses " "

(I later dropped the above when going to squats)

Workout 3
Pull downs to chest 4 sets of 12 reps
Bent over Dumbbell rows " "
Shoulder Press 4 sets of 12 reps
Laterals

Ab Crunches every session
Reverse Crunches (same but had to drop them as I have some osteo in my lower back)

[DUMB BELLE]

YAY!!!!! I like your approach.

I STRONGLY believe women should train hard and heavy like men EVEN if their goal is not "to look like a man" - we simply don't have the genetics for it.

I've seen the BEST results since training hard and heavy.

Just remember that if they are complete newbies you CAN NOT push them TOO hard right from the start or they WILL burn out.

Here's a thread that my (incredibly-knowledgable-and-has-the-body-to-prove-it) fiance GoBig posted on starting someone off on training. I started off this way too and NEVER had problems with over-training or newb-burnout!

http://forum.bodybuilding.com/showpo...postcount=5432

Have fun (cackle, cackle) and get those ladies onto this site if they are concerned about training HARD!!!!!!!

[Guess Who?]

Thank You. This Information Is Well Needed