or Connect
New Posts  All Forums:Forum Nav:

Weightlifting routine

post #1 of 13
Thread Starter 
Hey I was wondering if anyone is knowledgable when it comes to lifting weights. When I get to the gym, I never know what weightlifting exercises, amount of reps or how many exercises to do. Does anyone have a routine they are willing to share? Thanks
post #2 of 13
I posted a good website in Anyone want to join me thread
post #3 of 13
Thread Starter 
sweet, i'll check it out
post #4 of 13
Quote:
Originally Posted by courtzzzz69 View Post
Hey I was wondering if anyone is knowledgable when it comes to lifting weights. When I get to the gym, I never know what weightlifting exercises, amount of reps or how many exercises to do. Does anyone have a routine they are willing to share? Thanks
Ok here goes

The general rule of thumb when it comes to womens fitness is to do higher reps with lower weights ( as opposed to the opposite) As this greatly reduces injury, as well as giving a better form of fat burning

That and a mix of cardio is a great way to loose weight and tone up, as most women arent looking to get huge, just toned

Cardio and Weightlifting
There are 2 schools of thought when it comes to cardio and weightlifting. One is to keep the completely separate from each other, the other is to always have them together. There is nor right or wrong way to do this, some people prefer separating them on different days, and others do not. The best thing to do is experiment with both and see how your body responds, as everyone is different.

I personally always reccamend doing some cardio AFTER weight training for fat loss. Always be sure to do your weight training first, as that requires the most of your energy. Many women only do cardio and avoid weights altogether, which is a huge but common mistake.

Mixing the 2 of them gives you better tone, better endurance, and a much much higher degree of fat loss. The more muscle % your body has, the more fat you burn, so weight training is essential.

Eating and rest

Always be sure to take days off. Many people try and overkill it when they first join a gym, and this does more damage then good. You will feel great at first, but your gains will slow and then stop, and you will feel run down and listless.
For females I reccamend no more then 4 days in the gym a week, with evenly divided days off in between.
Something like this
Sunday off
Mon, Tues Gym
Wed off
Thurs,Fri Gym

This gives ample time to recover, and also puts you in a fairly evenly spaced program which doesn't have long breaks in between.
Consistency is the key when it comes to getting to your goals, if you dont go regularly, you will never get to where you want to be.

Your diet will be %90 of your fat loss, so be sure to keep your diet in check. No amount of cardio/weight training will work if what you eat is garbage

A good workout plan would be something like this ( keep in mind the amount you lift will be solely based on your own body type and strength, so I wont be reccamending how heavy you should go)

Monday
Chest ( 2 excersises)/Shoulders ( 2 excersises)

For chest , some of the best shaping excersises are
Flyes, cable flyes, good old bench press with strict form


Aim for 2 sets of excersises, and 3 sets of reps for each, like this

Bench press 3 sets of 15-20 reps each
Cable Flyes 3 sets 15-20 reps each

Followed by Shoulders

Lateral arm raises 3 sets at 10-15 reps each
Seated shoulder presses
3 sets at 10-15 reps each

Tuesday
Back
( 2 excersises)/Triceps( 2 excersises)

Back has many great excersies, my favourite ( for females) are cable pulldowns ( close grip) lat pulldowns, and dumbell rows

Pull ups 3 sets at 10-20 reps
Lat pulldowns 3 sets at 10-20 reps

Triceps excersies such as these will help shape and tone your arms- Triceps pulldowns ( with regular or reverse grip), kickbacks, rope pulls

Kickbacks
3 sets at 10-15 reps
Tricep pulldowns
3 sets at 10-20 reps

Wed Off

Thursday
Biceps and Abs

Bicep staples such as arm curls, seated preacher curls, reverse grip curls, and close grip rope pullups are great

Seated curls
3 sets at 10-15 reps
Preacher curls 3 sets at 10-15 reps

Abs

Crunches, sit ups, and the various ab machines in a gym will be more then enough

Crunches
3 sets at 15-25 reps
Any Ab machine
3 sets at 15-25 reps

Friday
Legs

Legs are kept to their own day because they take a lot out of you. Staple excersises enclude Squats, Leg presses, quad kickups, ham curls, calve raises,and numerous others

Squats
3 sets at 10-15 reps
Hamstring curls
3 sets at 10-15 reps
Calve Raises
3 sets at 15-20 reps

And you can add another if you feel up to it

Also be sure to add 30 minutes of cardio to every day you are at the gym, I would start at 20 minutes low intensity first to see how your body reacts. Step up the intensity or the time until you get a good sweat going

Any other questions, just ask
post #5 of 13
I'm afraid of weightlifting. I know a little bit goes a long way but I'm always so afraid of looking like those jacked up girls!
post #6 of 13
Quote:
Originally Posted by Sitay999 View Post
I'm afraid of weightlifting. I know a little bit goes a long way but I'm always so afraid of looking like those jacked up girls!
As he mentioned, to avoid this its light weight and high repetition for a healthy toned look.

PS> CUTUP is a great person to be helping you with this bc he is super knowledgeable when it comes to both health & fitness.
post #7 of 13
Thread Starter 
I have another question Cutup: For each of the reps, should I use the same weight for all 2 or 3 reps or use a heavier weight for each rep?
post #8 of 13
Quote:
Originally Posted by courtzzzz69 View Post
I have another question Cutup: For each of the reps, should I use the same weight for all 2 or 3 reps or use a heavier weight for each rep?
Keep the weights the same, you dont need to do pyramid sets, super sets or burnouts.

The first rule for new people at the gym is KISS Keep It Simple Stupid ( not reffering to you in any way of course)

Many newcomers try and do routines from magazines which are intended for pros, really complicated excersises . Stick with the basics, and when you stop seeing results, alter how you workout.

Drop sets and supersets are great to use to burn out that last bit of energy you have, but do them when you are moire familiar with proper lifting form.

I would get a personal trainer for like 5-10 sessions, just so you get a feel for the proper way to lift so you dont injure yourself.
post #9 of 13
CUTUP - You ALWAYS go above and beyond. You're such a great guy! Sandra is equally as lucky to have you, as you are her.

Sltay999- Trust me when I say It takes A LOT for women to build muscle to look like a "jacked up girl". You need testosterone to build. And while our bodies have test. naturally, the amounts are (generally) low. So take it from someone who kills themselves 7 days a week to look like one of those Jacked Up Girls... chances are, you'll find yourself with a nice toned physique. Remember muscle mass will increase your metabolism, helping you to bun fat while your sedentary.

good luck! and great post Chris!
Jenn
post #10 of 13
Quote:
Originally Posted by BillyGoat View Post
CUTUP - You ALWAYS go above and beyond. You're such a great guy! Sandra is equally as lucky to have you, as you are her.

good luck! and great post Chris!
Jenn
If your goal was to make a gym rat blush, mission accomplished
post #11 of 13
Thread Starter 
^lol

Thanks soooooooo much for posting Cutup. I don't feel like such a noob now and it makes more sense to do biceps, triceps, legs on seperate days.
post #12 of 13
I have a subscription to Shape, and it has great routines in it, and they change every month!
post #13 of 13
Quote:
Originally Posted by CUTUP View Post
The first rule for new people at the gym is KISS Keep It Simple Stupid ( not reffering to you in any way of course)
buaha thats awesome. I must remember this one.

JEN: You are indeed correct, I am lucky to have such a man so seriously smart and equipped with the most godliest muscles.

and you my dear have the most adorable son ever! luvin the faux hawk hair. what a cutie.
New Posts  All Forums:Forum Nav:
  Return Home
  Back to Forum: Ladies Lounge