(Closed) Ladies who are "ripped" get in here

posted 6 years ago in Fitness
Post # 32
Member
325 posts
Helper bee

View original reply
msaperry:  Rows are awesome for the back!!! Anyway, check out this website:

http://www.t-nation.com/free_online_article/most_recent/a_tried_and_true_bodybuilding_program_template

So, print it out, mark it up and bring it to the gym with you. It basically tells you the fundamentals of creating a well-balanced routine. Read it fully. Than, read it again. It basically gives you a no-brainer template that you just plug in the specific target muscle groups (which they also give you). Once you get it all plugged in, google any excercises that you aren’t familiar with. Or, ask a trainer at your gym to show you, since proper form can be hard to interpret from a video or photo. When I started lifting on my own, I’d already had a trainer for six months. So, I had form down, but had a hard time remembering exactly what each exercise was. So, I put my days worth of workouts in picture form. I attached Examples here (sorry, I’m missing one). I’d just grab my phone between sets and glance at what was next. I started with 3 sets of 12. Go as heavy as you can and you should not be able to surpass that 12th rep. If you can, it’s not heavy enough. I’m more advanced with my training now, but this is what I started with! So, I would have Sunday, Monday, Thursday and Friday all in photo form. Once I got the excercises down, I went to notebook form. I kept them all written down and documented how much weight I did each day and how many sets/reps. That way you can monitor progress. Don’t let the terms and unknown intimidate you. You’ll get more comfortable the longer you do it. 

Once you get the basics down, you will branch off and start mixing it up. Now I do 3-5 sets of 8-12 reps of any given excercise. And I do a lot of full-body excercises like deadlifts. For cardio, stop slow and steady cardio for long periods of time. I only do that for 5-10min before weights to warmup. After lifting, I do HIIT cardio for at least 15-20 min on every gym day EXCLUDING leg day (only bc my legs are DONE after that!). A good HIIT to start with is warm up on the treadmill for about 2 min and slowly work up to a jog to get your heart rate up. Once you do, sprint (I do 9+ miles on a incline of 4, but start slower on no incline at first and build up over the weeks). Sprint for 30 seconds. Rest for 30 sec to 1 min (I just jump off to the sides and jump back on, as needed, but be careful not to hurt yourself). Repeat. Start by doing 6 sprints and keep building up. I do end by walking on the highest incline at like 3.5 mph for about 5-15 more minutes, depending on how I feel that day. 

I need to reiterate, FORM is wayyyy more important than lifting heavy. So, don’t try to lift so much that you have poor form. Most gyms have free trainers to help guide you on that during your initial stages.

 

And, btw, you look AMAZING! You are crazy that you don’t think your progress is as good! I would KILL for that hip/waist ratio! You should consider a fitness competition, bc your body is going to look killer with some muscle definition. 

Post # 33
Member
5009 posts
Bee Keeper
  • Wedding: April 2012

View original reply
msaperry:  My current programme is tailored for me by my coach (and it’s not for beginners), so it’s not really appropriate to suggest anyone else does it, but I started off doing “StrongLifts 5×5”. It’s an ideal programme for beginners and I saw really fast results.

You basically alternate workout A and workout B on three non-consecutive days a week. You start at 20kg/45lb and adding 2.5kg/5lb per session when you complete your sets and reps on the previous session.

Workout A:

Squat 5 sets of 5 reps 

Bench 5 sets of 5 reps

Bent over barbell row 5 sets of 5 reps

Workout B:

Squat 5 sets of 5 reps

Overhead press 5 sets of 5 reps (probably have to start at 10kg/25lb for this one)

Deadlift 1 set of 5 reps

There’s a website, but the group for women on My Fitness Pal is actually much better. http://www.myfitnesspal.com/forums/show/4618-stronglifts-5×5-for-women

  • This reply was modified 5 years, 10 months ago by  SpecialSundae.
Post # 34
Member
794 posts
Busy bee
  • Wedding: January 2014

I’m obsessed with Tone It Up.  They have a weekly workout schedule, which includes a lot of strength training in addition to cardio.  They also have a DVD, which I just recently purchased after using their free online workout videos for months.  I love the DVD!  You can purchase a Nutrition plan, but really it just boils down to lean, clean and green eating. http://toneitup.com

Post # 35
Member
7369 posts
Busy Beekeeper

Great stuff in this thread. I’ve been slacking on my weight training. This inspires me to amp it up

The topic ‘Ladies who are "ripped" get in here’ is closed to new replies.

Find Amazing Vendors