I've been training 3-4 times a week for the last couple of years.
I do kettle bells and lifting/strength training.
I've recently taken the plunge to decide to get serious about lifting and joined a gym (not a jacuzzi/swimming pool/mirrors type)
Just a functional free weights place.
It's cheap and cheerful and has everything you need.
I know how to lift. I'm just looking for ideas for circuits/routines.
I made the error of deadlifting and heavy squats recently and ohh my ass was sore the next few days..
Any ideas/programs graciously received.
(Oh I know I could get some PT, I do I'm just looking for other ideas)
Thanks.
(Strong arm emoji that they don't have here) |
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By (user no longer on site)
over a year ago
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For Core Work I do a lot of:
Planks
Side Planks
Planks on a Swiss ball/with medicine ball
Side twists with swissball
Ab Roller (from Standing is killer!)
There are tons of exercises to do for every muscle group and it really depends on what you want to achieve. I'm a big fan of the Squat rack as it hits so many muscle groups and getting the entire posterior chain but as with all exercises TECHNIQUE IS KEY. You are far better doing an exercise right and getting the benefit out of it than swinging weights...
Generally speaking if you go the gym, the Eastern Europeans have good weight lifting technique, a lot of Irish are hopeless... Sorry but it's true and I'm Irish!
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Agree with that. Technique is key. I'm all about form over ego ( lifting heavy)
Core work is fine I'm more interested in muscle group work.
You hear people saying, it's legs day, back day etc.
When I train with my trainer he usually does full body each time. I want to get specific |
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By (user no longer on site)
over a year ago
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Well as I understand it (and I'm not an expert btw, I just use the gym as part of my overall programme as a racing cyclist) the idea is to hit one muscle group and than give it time to recover, so one day you focus on back and arms and the next legs etc....
After the adaptation phase you can focus on strength (fewer reps more weight) or size (more reps, less weights). I normally have 6-8 weeks doing one block of training before shifting focus onto the next block...
I would talk to your trainer and see what advise he gives you... Ask what other people he works with... a lot of people just want to trim off a few pounds and just need some resistance training to improve strength and cardio. I work with a physical therapist who can improve my biomechanics and is actually trained in how the body functions... Most gym instructors don't have that background. |
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Ginger - OK
Legs & Shoulders day 1
- Front squats 10 x 3 (all about form)
- lunges 10 x 3 each leg
- Straight leg deadlift with kettlebell 10 x 3 (form)
- Shoulder press dumbbell 12 x 3 Light
Back & Biceps day 2
- Pull ups (as many as you can 3 sets)
- Bent over row 10 x 3
- Lat Pull Down 10 x 3
- Dumbbell curl 10 x 3 (light)
Chest & Triceps day 3
- Chest press - Barbell 10 x 3
- Flys - 10 x 3
- Push Ups - 10 X 3
- Tricep Puch down 10 x 3
That's a good start (good form over weight all the time) Front Squats much better than behind the neck !!! you'll feel glut burn |
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By (user no longer on site)
over a year ago
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"Are you going to try all the different suggestions out because there won't be any agreement
I'd try google weight training for women. A lot of routines will be similar. Go for those "
Sensible suggestion...  |
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By (user no longer on site)
over a year ago
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"Agree with that. Technique is key. I'm all about form over ego ( lifting heavy)
Core work is fine I'm more interested in muscle group work.
You hear people saying, it's legs day, back day etc.
When I train with my trainer he usually does full body each time. I want to get specific "
There are different theories on that. Some say you should always work anterior - posterior - anterior - posterior. So if you do a chest set, you follow it with lats. I prefer to work in sections. Monday I do shoulders and back, Tuesday arms, Wednesday chest, then cardio for Thursday, Friday and Saturday. As spinning is two of the cardio days I'm not doing legs at the moment. But you can alternate a leg day.
By the way, your arse being sore is a good sign, it's supposed to be after squats. |
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Thanks for the advice guys.
I have looked up weight training for women but i dont seem to be getting proper lifting routines.
(maybe im not looking in the right place)
Peters looks like it would be tasty! will deffo give it a whirl..
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By (user no longer on site)
over a year ago
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Google the cube method or wendler's 531. Both very good programs, they are powerlifting based but are set in a way for you to be able to make changes to hit weak points. |
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By (user no longer on site)
over a year ago
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"Google the cube method or wendler's 531. Both very good programs, they are powerlifting based but are set in a way for you to be able to make changes to hit weak points. "
Have to give the cube a go it looks really good  |
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Ginger - give the one I suggested a try for 6 weeks see how you get on. After that we/you should change elements of it, your body gets used to completing exercises over a period of time and the benefits reduce. I am in favour of big compound exercises such as squats, chest press, pull ups as they use more muscle groups. Also working small muscle groups such as arms on there own does not yield nearly as much as working the big muscle groups. One really important possibly over looked side effect of women lifting is increased libido - so if you need a hand with some personal training on that part - i'm available heheh  |
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By (user no longer on site)
over a year ago
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There's a guy on here called
fitforfuck. I can tell you now with no word of a lie he is one of the most credited trainers in this country at the very highest level. Personally if I was looking for a new plan and couldn't find one I would go to him, I've been friends with him for years but he doesn't spend much time in the forums. He might have time to help you and he might not but he is a good guy and definitely worth asking. |
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By (user no longer on site)
over a year ago
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Hi Ginger,
As a physical training instructor I can see the chaps above have given you plenty of advice and as your well used to training weekly you will have no bother adapting to weight training.
As other chaps have pointed out weight training as you know is very individual.
I would be writing you something very similar to PeterPans routine above, it's a good a place as any to start for a 6 weeks cycle.
I would always advise that the key to selecting the weight you are lifting for each rep is that by rep 10 of the set you should be putting in quiet an effort and by rep 10 of the last set you should be thinking "probably couldn't lift two more reps in good form".
you should be tired yet not exhausted and flopping about the place.
8-10 reps is the range for encouraging muscle growth & strength.
3-6 reps for pure strength.
And then 12 plus reps for endurace work which will make you strong eventually yet not bulk you up much at all.
Remember to warm up, hydrate and cool down (stretch lightly after)
And have fun, pushing those meatheads outta the way in q for the olympic bar!
if you need anything else just give me a shout! |
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By (user no longer on site)
over a year ago
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"Are you going to try all the different suggestions out because there won't be any agreement
I'd try google weight training for women. A lot of routines will be similar. Go for those "
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By *iamo69Man
over a year ago
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Just go to the gym and lift ..its not complicated as everone makes it. Get diet on point and dont buy any supplements spend money on real food and lift hard and fast no more than a hour a day.eat more to get bigger less to lose weight keep foods 80% clean..you only need rest day if you feel run down its your body telling you to rest. Dont follow programs some skinny kid from college will give you. Pick one body part a day and hit it hard. Its simple very simple trust me.  |
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https://www.onnit.com/academy/the-ultimate-guide-to-mixing-bodyweight-workouts-with-kettlebell-workouts/?a_aid=COCO&utm_content=bufferc02d7&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer
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By (user no longer on site)
over a year ago
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Try finding a Sports Scientists to do an assessment of your FMS ROM and PRI first then set your achievable goals and cycles after learning correct lift techniques enjoy |
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Morning guys,
Thanks so much for all the pointers and info.
I googled the core and 5/3/1 and got loads of fantastic info.
Some of the compound routines are great to have as extra burn out.
im going to document my progress in my note pad and utilise peters as a base. (I can't do pull ups at all)
Oh and the endorphins already have me like a crazy lady. |
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By (user no longer on site)
over a year ago
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"Morning guys,
Thanks so much for all the pointers and info.
I googled the core and 5/3/1 and got loads of fantastic info.
Some of the compound routines are great to have as extra burn out.
im going to document my progress in my note pad and utilise peters as a base. (I can't do pull ups at all)
Oh and the endorphins already have me like a crazy lady."
Enjoy and hopefully the aches and pains from the day after won't keep you off Fab! |
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