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my girlfriends workout ,help please

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crazyhorse
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2003/11/03 21:24:32 (permalink)

my girlfriends workout ,help please

My girlfriend is new to the fitness world and she wants to tone up and get into shape i realy dont now what to tell her to do so i thought i would ask everybody here, she is 5foot 6inches 135 lbs , she wants me to make her a routine but i realy dont know what she needs to be doing please help me
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    gymbabeliz
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    RE: my girlfriends workout ,help please 2003/11/04 10:57:19 (permalink)
    What shape is she now and what shape does she want to be??!

    Agreed with noodle, training is training, any adjustments will be according to her goals/problem areas/ time and energy she wants to put into it.
    #2
    crazyhorse
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    RE: my girlfriends workout ,help please 2003/11/04 18:58:34 (permalink)
    she is in allright shape as of now butt she has a littel extra weight around the butt she would like to get rid of, she wants to be toned and firm all around with some muscle, she dosnt want to get to big, im new to bodybuilding so i dint know that women and men do the same routines, do any of you have any sugestions to what she should be doing , she is doing cardio 3 times a week now but she dosnt have that good of a routine yet , any help on a routine would be great thanks
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    crazyhorse
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    RE: my girlfriends workout ,help please 2003/11/04 18:59:32 (permalink)
    she is in allright shape as of now butt she has a littel extra weight around the butt she would like to get rid of, she wants to be toned and firm all around with some muscle, she dosnt want to get to big, im new to bodybuilding so i dint know that women and men do the same routines, do any of you have any sugestions to what she should be doing , she is doing cardio 3 times a week now but she dosnt have that good of a routine yet , any help on a routine would be great thanks
    #4
    y2kfireblade
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    RE: my girlfriends workout ,help please 2003/11/10 14:58:34 (permalink)
    she should stick to the basics bench press,squats deadlifts etc with some supplementary exercices like tricep pushdowns bicep curls leg extensions etc. good diet remembering protein! sensible cardio. my girls twice miss scotland and has been training for 17 years and its worked for her!
    #5
    octopussy
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    RE: my girlfriends workout ,help please 2003/11/10 23:40:17 (permalink)
    How many days a week can she make it to the gym? If just 3, then she will have to do two body parts a day.

    If more than that, then she can do bigger parts such as chest and legs on their own days, while doubling up triceps and bi's on diferent days , etc.

    Her workout should be no diferent from yours. Have her get into a routine of working every body part for overall fitness and symetry.

    Cardio thrown in a few days a week is great.

    She might need to tweak up her diet here and there to keep up with her lifting demands and to take off any extra fat.

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    crazyhorse
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    RE: my girlfriends workout ,help please 2003/11/11 00:41:53 (permalink)
    she can make it to the gym everyday if she has to its next door to the house. when you say she can do my workout im on a 3day a week workout for mass and strength she wants to get lean should she do isolation or compound for a beginner she not that strong yet
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    mouse
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    RE: my girlfriends workout ,help please 2003/11/11 21:07:52 (permalink)
    if she,s a total beginner she should stick to isolation till she gets her joints, bones & muscles a bit sronger to do compound work, try
    Incline flyes
    hammer curls
    pushdowns
    leg extensions
    lying leg curls
    lat pulldowns(rear)
    seated lateral raises
    seated calf raises
    crunches/hip flexion
    50% of her 1 rep. power max 12-15 reps
    This a typical beginners routine, untill she gets stronger she can slowley introduce more compound movements. Cardio on seperate days would be good. Would burn more calories if she was fit enough to do cardio after her weights due to the raisisg of her metabolic rate from the training.
    #8
    mouse
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    RE: my girlfriends workout ,help please 2003/11/12 13:52:12 (permalink)
    Mmm feel free to disagree bro, but I,ve just spent the last 6 months on advanced programme writing with w.a.b.b.a. & for beginners you just don,t use compound movements they just are not strong enough or their technique is not good enough. Compound movements are for by large to move big weights, I agree with the rest of youre stuff bro. not a problem. If youre on gear & natural you know it,s like night & day as to youre training, but as I,m finding out on this site, there is no black & white as to training & routines, best to take the good bits out of each one & you won,t go far wrong
    #9
    gymbabeliz
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    RE: my girlfriends workout ,help please 2003/11/12 15:21:31 (permalink)
    isolations help you get a good feel for the individual muscles working which is really important if you are new to weights IMHO
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    mouse
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    RE: my girlfriends workout ,help please 2003/11/12 20:29:16 (permalink)
    Yea no worries mate, been bodybuilding 20 years but still willing to learn, I must say the w.a.b.b.a. courses are very very hard it,s taken me three years to get to the level I,m at now & their theories are very well backed up, but like I said great to get other views on training it,s what I do for a living so the more info I get the better, cheers
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    mouse
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    RE: my girlfriends workout ,help please 2003/11/13 22:33:49 (permalink)
    I never said the word can,t. Begginners are generally very weak, remember it,s not only their muscles that need atoned to weight it is their tendons, ligaments & bones. These need to be streghthened slowley but surly as not to damage these areas, thats why they should stick to isolation & not compound excersices. Remember I am talking about total beginners here, not bodybuilders or other trainers, with any training injury prevention comes first & this is why this is the best route to take, over a period of time when the joints, muscles & bones get stronger theres is no problem to then introduce compound movements, I,m afraid too many people are in a hurry nowadays if they take their time they will get there injury free & to me thats the most important thing.
    #12
    S1M0N
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    RE: my girlfriends workout ,help please 2003/11/14 18:25:30 (permalink)
    I agree, for a begginer I don't think any isolation movements are required. Keep a low volume of exercises with big compounds with a low weight and reps around 10-12, IMO 5 rep or less is a bit too hard for somebody who never lifted, need to get stronger. After some months of training, she can start to add some isolation exercises for the aera she want to improve specificaly.
    #13
    mouse
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    RE: my girlfriends workout ,help please 2003/11/14 21:40:11 (permalink)
    Tell you what guys if after 20 years of training my-self, entering & winning bodybuilding comps, having studied with world amateur bodybuilders association from fitness instructor to senior fitness instructor, passing exams in knesiology, advanced programme writing, flexability, nutritional studies, fitness & nutrition & advanced fitness assesments I cannott write a beginners routine I think we all have problems!!! If you have a chance have a look at the w.a.b.b.a. handbook almost every excercise known to man in it, & at the back beginners routines up to split routines, If the routine I designed is wrong then there are hundreds of people each year getting the wrong info off w.a.b.b.a. one of the most highley recognised organisations around. But like I said in earlier posts it,s a free world & we can all have opinions have fun with youre training guys.
    #14
    Dano
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    RE: my girlfriends workout ,help please 2003/11/15 06:16:13 (permalink)
    quote:
    Originally posted by mouse

    If the routine I designed is wrong then there are hundreds of people each year getting the wrong info



    HAHA Tell us something we didnt know!
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    Medusa
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    RE: my girlfriends workout ,help please 2003/11/15 13:25:11 (permalink)
    quote:
    Originally posted by mouse

    if she,s a total beginner she should stick to isolation till she gets her joints, bones & muscles a bit sronger to do compound work, try


    The way to prepare your muscles bones & ligaments for compound movements is to do compound movements, with a weight that can be handled by the person in question. A lot of the 'weakness' of beginners is due to lack of neuromuscular co-ordination, performing the compound movements helps to develop neuromuscular co-ordination. Obviously each case has to be individually assessed to some extent, since I own a gym I often do inductions for people who are new to weight training, some people have very good co-ordination and are easily able to do exercises correctly, and others are all over the place.
    BTW the previous owner of my gym was wabba qualified, she knew f**k all!!

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    mouse
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    RE: my girlfriends workout ,help please 2003/11/15 14:05:52 (permalink)
    Hello again my freind, having trained members of the public, from beginners onwards, again I will say they should not be given compound movements. If you have for instance a 16 stone woman or guy how on earth can they do a squat or deadlift. Be alot easier for them to do a leg extension or pulldowns to the rear. These are the instances I refer to, unless you have experience in the field of training these type of people, & maybe you have, then you will have a better idea of why I state this, so really, knowledge & experience is why.Sorry, Dano but I,m afraid you cannott educate the ignorant!!
    #17
    mouse
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    RE: my girlfriends workout ,help please 2003/11/15 14:06:47 (permalink)
    Hello again my freind, having trained members of the public, from beginners onwards, again I will say they should not be given compound movements. If you have for instance a 16 stone woman or guy how on earth can they do a squat or deadlift. Be alot easier for them to do a leg extension or pulldowns to the rear. These are the instances I refer to, unless you have experience in the field of training these type of people, & maybe you have, then you will have a better idea of why I state this, so really, knowledge & experience is why.Sorry, Dano but I,m afraid you cannott educate the ignorant!!
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    MikeyFive
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    RE: my girlfriends workout ,help please 2003/11/15 14:23:11 (permalink)
    quote:
    again I will say they should not be given compound movements. If you have for instance a 16 stone woman or guy how on earth can they do a squat or deadlift

    Why not? Bodyweight squats and deadlifts with an empty bar.

    Please, im begging you, just for the sake of everyone else on this board, give one good reason why beginners shouldn't do compound exercises with bodyweight or little weight.
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    Medusa
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    RE: my girlfriends workout ,help please 2003/11/15 15:15:19 (permalink)
    quote:
    Originally posted by MikeyFive

    quote:
    again I will say they should not be given compound movements. If you have for instance a 16 stone woman or guy how on earth can they do a squat or deadlift

    Why not? Bodyweight squats and deadlifts with an empty bar.

    Please, im begging you, just for the sake of everyone else on this board, give one good reason why beginners shouldn't do compound exercises with bodyweight or little weight.



    Exactly! if a newcomer wasn't up to doing freeweight squats I'd have them do leg presses or hack squats,leg extensions only work the quads, a compound movement for legs will work quads, hamstrings, glutes and calves. Many of our daily activities are 'compound' movements' eg walking up steps, lifting an object from the floor etc. Training with compound movements and using a suitable amount of resistance will develop functional strength.

    #20
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