need a workout routine for my gf

[BlahBlahYouToo]

i only know "guy workout exercises" and starting strength.
can someone give me a good routing (or link me to one) for a girl?

she is 5'5", 115 pounds, and at least 10 of those pounds are from her DD boobs. so she's a slim chick with curves.

her goals are to drop a couple of pounds and tone up the arms, tummy, thighs and butt.

 

[Kipper]

IMO there is absolutely nothing wrong with women doing the same type of exercises - granted, with a lighter weight. The notion of a "guy workout exercise" shouldn't exist. I have seen female athletes doing power cleans, deadlifts, and full squats in my gym.

It all boils down to how self-conscious you are in the gym...which is honestly the last place anybody should be self conscious.

 

[silverpig]

1. pics
2. get her to work out on you
3. pics

 

[brikis98]

Originally posted by: Kipper
IMO there is absolutely nothing wrong with women doing the same type of exercises - granted, with a lighter weight. The notion of a "guy workout exercise" shouldn't exist. I have seen female athletes doing power cleans, deadlifts, and full squats in my gym.

It all boils down to how self-conscious you are in the gym...which is honestly the last place anybody should be self conscious.

This.

 

[BlahBlahYouToo]

Originally posted by: Kipper
IMO there is absolutely nothing wrong with women doing the same type of exercises - granted, with a lighter weight. The notion of a "guy workout exercise" shouldn't exist. I have seen female athletes doing power cleans, deadlifts, and full squats in my gym.

It all boils down to how self-conscious you are in the gym...which is honestly the last place anybody should be self conscious.

but my goal is mass and strength. hers are to get tone and lean.
i'm not saying a bench press or squat won't be effective, but isn't there something more geared towards her goals?
after all, bb'er's do different exercises than power lifters, no?

or besides lifting, maybe suggest some cardio or yoga classes <-- clueless on these

 

[BlahBlahYouToo]

Originally posted by: silverpig
1. pics
2. get her to work out on you
3. pics

sorry, i wish i could share but she's not willing.

 

[brikis98]

Originally posted by: BlahBlahYouToo

Originally posted by: Kipper
IMO there is absolutely nothing wrong with women doing the same type of exercises - granted, with a lighter weight. The notion of a "guy workout exercise" shouldn't exist. I have seen female athletes doing power cleans, deadlifts, and full squats in my gym.

It all boils down to how self-conscious you are in the gym...which is honestly the last place anybody should be self conscious.

but my goal is mass and strength. hers are to get tone and lean.
i'm not saying a bench press or squat won't be effective, but isn't there something more geared towards her goals?
after all, bb'er's do different exercises than power lifters, no?

or besides lifting, maybe suggest some cardio or yoga classes <-- clueless on these

For all practical purposes, you should forget the terms "tone and lean". All there really is is more muscle or less muscle mass and more fat or less fat. Looking "tone and lean" is really just a combination of increasing muscle mass and reducing body fat. These are accomplished as follows:

* Increase muscle mass: do weight training and eat a caloric surplus.
* Decrease body fat: eat a caloric deficit. Increase protein intake and do weight training to maintain muscle mass. See the fat loss sticky for more info.

The only other thing worth considering is if she's interested in improving her overall level of fitness - ie, increase strength, power, endurance, stamina, speed, etc. In that case, strength training is still useful, but so is some cardio. This can be done separately, such as running a few times per week, or as part of an all-in-one routine, such as Crossfit (many women do CF).

 

[mchammer187]

http://bodyspace.bodybuilding.com/Aubrie/

She has an ideal body to me and apparently she can squat 300lbs :heart:

such an amazing ass: http://forum.bodybuilding.com/...4362913&ppuser=2189221

so nothing wrong with starting strength for women at all

 

[dealmaster00]

women and men should train the same way. if she has never lifted weights before get her on a beginner's strength training program.

 

[NGC_604]

Originally posted by: BlahBlahYouToo

Originally posted by: Kipper
IMO there is absolutely nothing wrong with women doing the same type of exercises - granted, with a lighter weight. The notion of a "guy workout exercise" shouldn't exist. I have seen female athletes doing power cleans, deadlifts, and full squats in my gym.

It all boils down to how self-conscious you are in the gym...which is honestly the last place anybody should be self conscious.

but my goal is mass and strength. hers are to get tone and lean.
i'm not saying a bench press or squat won't be effective, but isn't there something more geared towards her goals?
after all, bb'er's do different exercises than power lifters, no?

or besides lifting, maybe suggest some cardio or yoga classes <-- clueless on these

This is from the Starting Strength wiki. There is more info there about this, including some links. http://startingstrength.wikia.com/wiki/FAQ:Introduction

I'm a girl, can I do this program?

This program is a strength and muscle-developing program. There is no law that says 'girls' need to use pink dumbbells or do easy exercises. Many women are afraid that if they put down the pink dumbbells and so much as touch a barbell that they will turn into hulking she-males. These same women might also assume that women train one way and men another. This is not true, men and women should ideally train in the same manner. Quite simply, without hormone therapy and anabolic drugs, no woman is ever going to develop the mass that a male does. She won't get massive, no, but she will get "shapely," and yes, she can get still get strong like a male does. In this regard Starting Strength is ideal for the female trainee.

 

[Snapster]

Is she mentally determined or more likely to shy away from the gym? You could always start with playing some badminton or squash with her, beneficial to you both and you forget you are exercising (for her benefit).

Once she sees some improvement in her energy levels etc you can encourage her do some further toning work at the gym.

 

[KoolDrew]

Read this:
http://www.ampedtraining.com/a...sique-training-part-1/

 

[BlahBlahYouToo]

Originally posted by: mchammer187
http://bodyspace.bodybuilding.com/Aubrie/

She has an ideal body to me and apparently she can squat 300lbs :heart:

such an amazing ass: http://forum.bodybuilding.com/...4362913&ppuser=2189221

so nothing wrong with starting strength for women at all

cool, keep links like this coming so i can forward it to her.

oh, and no way this chick is benching 135, squatting 300, dl 195, curling 70. must all be machine.

that squat is more than me. and her dl is way to low compared to her squat.

 

[BlahBlahYouToo]

Originally posted by: dealmaster00
women and men should train the same way. if she has never lifted weights before get her on a beginner's strength training program.

that would be her.
so far, she's been on the elliptical and the sauna at her gym.

 

[StageLeft]

The best looking women in my gym, and there are a few who look like elite athletes (and in fact some of them pretty much are), appear to do the same fairly aggressive weight-lifting activities as the guys. Forget the lean and tone bullsh*t. You get lean by eating less. You get tone by being lean and having muscles.

 

[BlahBlahYouToo]

Originally posted by: Snapster
Is she mentally determined or more likely to shy away from the gym? You could always start with playing some badminton or squash with her, beneficial to you both and you forget you are exercising (for her benefit).

Once she sees some improvement in her energy levels etc you can encourage her do some further toning work at the gym.

no, she's been going to the gym but only doing cardio. that and dieting rigorously.

i kinda have a bet going on with her. she bet me that she could lose 10# in 6 months - she was 118# at the time of bet, so she's lost 3# already.
if she wins, she gets $1000 and I win since my chick gets an even hotter bod.
if i win, she will be more "open" in the bedroom with "experimentation"

win/win for me
unless she dumps me after winning the $

 

[BlahBlahYouToo]

Originally posted by: KoolDrew
Read this:
http://www.ampedtraining.com/a...sique-training-part-1/

good read. only read the first section.
the recommendations sound a lot like starting strength.

i won't be able to accommodate her at the gym all the time so i don't trust her alone with free weights.
guided machines ok u think?

 

[SlitheryDee]

She needs to do some weight training. Not light "feel a bit of burn" high-rep weight training, but heavy (for her) low-rep weight training like any guy would do. Most women apparently don't believe you when you tell them that they are not going to transform into Red Sonya when they lift weights that make them grunt in an ungirlylike manner.

I always tell them that if they see themselves getting too big they'll have plenty of time to dial back or stop their routine. Even then I'm only saying that to make them feel more confident. In truth it would take years of hard work for a girl to get anywhere close to muscular. It also takes quite a long time to get a "toned" look by doing only cardio and light weight exercises. In a few months, a girl that jumps straight into heavy weights with some limited cardio and controlled diet can achieve that same toned look that takes a couple years to get the light weight/high rep/lots of cardio way. So it's not really just a way to get "buff", but the single fastest way to get the very thing she wants.

 

[Redfraggle]

Have her try swimming instead of running. Having had large boobs before, running hurts, swimming does not. It's a great exercise, and tones the core. Yoga or pilates are great for core workouts. Do you have cable? Exercise TV has some good short workouts in the on demand section. You could check out some of those. They require little equipment and have given me some great workouts without being ogled in the gym.

 

[SearchMaster]

Originally posted by: BlahBlahYouToo

Originally posted by: mchammer187
http://bodyspace.bodybuilding.com/Aubrie/

She has an ideal body to me and apparently she can squat 300lbs :heart:

such an amazing ass: http://forum.bodybuilding.com/...4362913&ppuser=2189221

so nothing wrong with starting strength for women at all

cool, keep links like this coming so i can forward it to her.

oh, and no way this chick is benching 135, squatting 300, dl 195, curling 70. must all be machine.

that squat is more than me. and her dl is way to low compared to her squat.

My wife is 5'5", 128. I don't know how much she squats or DLs, but she benches 165 and curls 80 (both 1RM). She's not as lean as the young lady in the picture but if she were to lose 15 pounds, she'd look a lot like that (probably bigger in the upper body). She also has DDs, runs half marathons, and is almost 40 years old. It *can* be done.

 

[Kipper]

Originally posted by: BlahBlahYouToo

but my goal is mass and strength. hers are to get tone and lean.
i'm not saying a bench press or squat won't be effective, but isn't there something more geared towards her goals?
after all, bb'er's do different exercises than power lifters, no?

or besides lifting, maybe suggest some cardio or yoga classes <-- clueless on these

You're talking about two classes of athletes training for different objectives - raw strength (weight moved) vs. physique. A competitive bodybuilder would bench press 95 pounds if it would get him to the size (s)he wanted.

"Size, strength, tone, lean" - I think that these are terms people usually throw around to mean general fitness - which generally means you will have more lean body mass and less fat mass, you will become stronger (and possibly grow appreciably, if you have testosterone).

In that case, a resistance training program would be a good start and in fact is probably recommended. There's hardly a group of people (besides the ill or infirm, and even they can benefit) out there that can't benefit from some sort of resistance training.

 

[mchammer187]

Originally posted by: BlahBlahYouToo

Originally posted by: mchammer187
http://bodyspace.bodybuilding.com/Aubrie/

She has an ideal body to me and apparently she can squat 300lbs :heart:

such an amazing ass: http://forum.bodybuilding.com/...4362913&ppuser=2189221

so nothing wrong with starting strength for women at all

cool, keep links like this coming so i can forward it to her.

oh, and no way this chick is benching 135, squatting 300, dl 195, curling 70. must all be machine.

that squat is more than me. and her dl is way to low compared to her squat.

I find it plausible just look at how her ass/thighs/back is built compared to the rest of her body

back:http://forum.bodybuilding.com/...2988403&ppuser=2189221

thighs: http://forum.bodybuilding.com/...4703823&ppuser=2189221

she probably keeps her numbers for the upper body lower on purpose

I bet:

A: her deadlift can be higher than she is posting
B: her grip is holding her back - judging by pictures of her forearmsw
forearms pic: http://forum.bodybuilding.com/...2022863&ppuser=2189221

remember once you get to the size you want for a bodybuilder at least you don't need to increase weight

she probably didn't want bigger arms so keeps weight low

 

[BlahBlahYouToo]

Originally posted by: mchammer187

Originally posted by: BlahBlahYouToo

Originally posted by: mchammer187
http://bodyspace.bodybuilding.com/Aubrie/

She has an ideal body to me and apparently she can squat 300lbs :heart:

such an amazing ass: http://forum.bodybuilding.com/...4362913&ppuser=2189221

so nothing wrong with starting strength for women at all

cool, keep links like this coming so i can forward it to her.

oh, and no way this chick is benching 135, squatting 300, dl 195, curling 70. must all be machine.

that squat is more than me. and her dl is way to low compared to her squat.

I find it plausible just look at how her ass/thighs/back is built compared to the rest of her body

back:http://forum.bodybuilding.com/...2988403&ppuser=2189221

thighs: http://forum.bodybuilding.com/...4703823&ppuser=2189221

she probably keeps her numbers for the upper body lower on purpose

I bet:

A: her deadlift can be higher than she is posting
B: her grip is holding her back - judging by pictures of her forearmsw
forearms pic: http://forum.bodybuilding.com/...2022863&ppuser=2189221

remember once you get to the size you want for a bodybuilder at least you don't need to increase weight

she probably didn't want bigger arms so keeps weight low

sorry, but you're not convincing me.
the most unbelievable number is the squat.
she's 138#, and according to this chart, she is beyond elite for her weight - Text
heck, she's off the charts for a 200# ELITE female and she is not a power lifter.

she is either doing machine and not free weights, or not doing a full squat, or both.

 

[SociallyChallenged]

Originally posted by: BlahBlahYouToo

Originally posted by: mchammer187

Originally posted by: BlahBlahYouToo

Originally posted by: mchammer187
http://bodyspace.bodybuilding.com/Aubrie/

She has an ideal body to me and apparently she can squat 300lbs :heart:

such an amazing ass: http://forum.bodybuilding.com/...4362913&ppuser=2189221

so nothing wrong with starting strength for women at all

cool, keep links like this coming so i can forward it to her.

oh, and no way this chick is benching 135, squatting 300, dl 195, curling 70. must all be machine.

that squat is more than me. and her dl is way to low compared to her squat.

I find it plausible just look at how her ass/thighs/back is built compared to the rest of her body

back:http://forum.bodybuilding.com/...2988403&ppuser=2189221

thighs: http://forum.bodybuilding.com/...4703823&ppuser=2189221

she probably keeps her numbers for the upper body lower on purpose

I bet:

A: her deadlift can be higher than she is posting
B: her grip is holding her back - judging by pictures of her forearmsw
forearms pic: http://forum.bodybuilding.com/...2022863&ppuser=2189221

remember once you get to the size you want for a bodybuilder at least you don't need to increase weight

she probably didn't want bigger arms so keeps weight low

sorry, but you're not convincing me.
the most unbelievable number is the squat.
she's 138#, and according to this chart, she is beyond elite for her weight - Text
heck, she's off the charts for a 200# ELITE female and she is not a power lifter.

she is either doing machine and not free weights, or not doing a full squat, or both.

It's not even close to impossible. In looking up random women's powerlifting records (in America only), 380 has been done at her weight class so it's clearly achievable. It's alright to be a skeptic, but don't completely say you don't believe it because you really don't have a clue either way.

 

[Howard]

nicole from crossfit :heart: