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Beginner Workout for GF

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BrizoH
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2004/01/19 22:23:47 (permalink)
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Beginner Workout for GF

Trying to get a routine for my girlfriend - she's quite small (about 7 stone or so) and is looking to build up a bit of muscle.

I've gave her a bit of advise on her diet which hopefully she'll stick to - I'll post if anyone wants a look.

For training my thoughts are to start off with a twice weekly full body workout - something like

Squats/Deads (Alternating days)
BB Row or Chins (not sure if she'll be able to chin at the moment)
DB Bench
Dip
Leg Raise or Crunch

I'm used to free weights and compounds but do you think this would be ok for a beginner?

One thing that worries me is squats - one of her knees has a tendency to 'pop' out of joint for a few secs. It's quite rare but does happen - I'm not sure if squats will help by building up the surrounding muscles or if it will aggravate it.

Any comments or advice appreciated.

Cheers
#1

16 Replies Related Threads

    ANGEL DELIGHT
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    RE: Beginner Workout for GF 2004/01/19 23:48:06 (permalink)
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    Personally I'd suggest she builds the muscles supporting the knee and stabilises the joint initially by using the dreaded leg extension and leg curl machines and then progress onto doing squats later. However, recent research suggests that even people with knee problems should be doing squats and lunges as long as the technique is spot on.
    #2
    jack hammer
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    RE: Beginner Workout for GF 2004/01/20 05:12:59 (permalink)
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    quote:
    one of her knees has a tendency to 'pop' out of joint for a few secs.
    What causes it to "pop out"? Does she have ligament damage?
    #3
    PikeKing
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    RE: Beginner Workout for GF 2004/01/20 10:28:43 (permalink)
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    quote:
    Originally posted by ANGEL DELIGHT

    Personally I'd suggest she builds the muscles supporting the knee and stabilises the joint initially by using the dreaded leg extension and leg curl machines and then progress onto doing squats later. However, recent research suggests that even people with knee problems should be doing squats and lunges as long as the technique is spot on.



    Is that a joke? All leg extension and leg curl machines you be melted down and made into power racks!
    #4
    ANGEL DELIGHT
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    RE: Beginner Workout for GF 2004/01/20 12:16:17 (permalink)
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    Ignore my training partner PikeKing, he is an oppinionated git. You could do a squat using a ball with a range of motion you can control or a low step up. My mate Pike is gonna love me saying this.
    #5
    PikeKing
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    RE: Beginner Workout for GF 2004/01/20 12:21:06 (permalink)
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    What!? Thats exactly what I said to you!
    #6
    ANGEL DELIGHT
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    RE: Beginner Workout for GF 2004/01/20 12:23:44 (permalink)
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    I would hazzard a guess that it is more a bio-mechanical problem than ligament damage Jack hammer. She would need to get an experts oppinion though, I wouldn't like to diagnose.
    #7
    BrizoH
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    RE: Beginner Workout for GF 2004/01/20 19:03:00 (permalink)
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    She's been to the doctor a couple of times, but they couldn't figure out what it was (didn't seem to try too hard, just prescribed ibuprofen).

    Usually tends to happen when she's lying down and legs are bent double - it just clicks out of place, and she can't move it for a few minutes. Causes her a bit of pain too, first time I had to help her slowly stretch her leg out and it eventually popped back in - horrible noise!!
    #8
    jack hammer
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    RE: Beginner Workout for GF 2004/01/21 04:18:21 (permalink)
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    quote:
    I would hazzard a guess that it is more a bio-mechanical problem than ligament damage Jack hammer

    The reason I asked if it were igament damage is because my knee has a tenedency to "pop out" as well. I have a torn ACL and meniscus.
    #9
    PikeKing
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    RE: Beginner Workout for GF 2004/01/21 09:54:24 (permalink)
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    How did you do that JH?
    #10
    jack hammer
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    RE: Beginner Workout for GF 2004/01/21 23:41:29 (permalink)
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    quote:
    How did you do that JH?

    I hyperextended it and at the same time rolled it in. Not fun. Very excruciating pain. I now have to be careful of it as it will "pop out" on something as simple as walking.
    #11
    gymbabeliz
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    RE: Beginner Workout for GF 2004/01/22 09:59:56 (permalink)
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    i have known a few people who have had knee injuries and they have been recommended the leg extension machines to build up the supporting muscles after surgery etc.

    I think its a bit harsh to say they should all be melted down! i always use the leg extension and nothing will change that!!!! Although I'm not a physio I would hazard a guess that it will be sfaer for her to user that than to squat and risk it popping out!
    #12
    BrizoH
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    RE: Beginner Workout for GF 2004/01/22 19:45:49 (permalink)
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    Thanks for the response guys - after reading your opinions I think I'll get her to start off fairly light on leg extension, move on to leg press then when she feels confident she can try squats with just the bar to start.

    Hopefully she'll be able to judge how her knee is responding to each exercise!

    Jack Hammer, can I ask what you do for a leg workout as you have a similar problem? Anything in particular that aggravates it?

    Thanks!

    P.S Best of luck with the competition when it comes Liz - have you got James to organise an MT bus run for the fans yet? :)
    #13
    jack hammer
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    RE: Beginner Workout for GF 2004/01/22 20:58:50 (permalink)
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    quote:
    Jack Hammer, can I ask what you do for a leg workout as you have a similar problem? Anything in particular that aggravates it?


    I wouldn't have her do what I do, lol. I train very heavy on leg press, which I really shouldn't be doing! Personally I would suggest her getting her problem diagnosed and then go from there.
    #14
    ice_mach
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    RE: Beginner Workout for GF 2004/01/23 00:04:07 (permalink)
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    brizoh if she's seein a GP ignore wot they say cos they dont know sh1t. GPs put me on roids for somin, when later when i talked to a specialist i found out i didnt need em. Ne ways she should really consult a specialist b4 she starts any typa trainin,so that she could find out wot it actually is.
    #15
    BrizoH
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    RE: Beginner Workout for GF 2004/01/24 14:12:42 (permalink)
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    yep your probably right ice mach, the GP just seemed more interested in getting her out the door (don't get me started on our local doc [:(!])

    Whats the best way of finding out about seeing a specialist?

    Aside from her knee problem, do you think that routine would be ok for say 6-8 weeks just to get her into the swing of things?
    #16
    ice_mach
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    RE: Beginner Workout for GF 2004/01/25 09:26:48 (permalink)
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    to get a specialist u have to ask ur GP to refer u to a specialist, or if u have insurance jus call up the insurance company.
    #17
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