is there any serious weightlifting or bodybuilding chic out there, cuz I have a question.
Can I use the 3 or 4 day split that these men are using?
chest /tri
back/bi
shoulder/legs
abs

and do 3-4 sets of 10-12 reps? I want to build.
I'm 5'8, 130 lbs., slight bone structure, I have long limbs. I'm not afraid of building cuz I know my body structure won't accomadate the muscle.
any suggestions?

is there any serious weightlifting or bodybuilding chic out there, cuz I have a question.
Can I use the 3 or 4 day split that these men are using?
chest /tri
back/bi
shoulder/legs
abs

and do 3-4 sets of 10-12 reps? I want to build.
I'm 5'8, 130 lbs., slight bone structure, I have long limbs. I'm not afraid of building cuz I know my body structure won't accomadate the muscle.
any suggestions?

of course you can.. there is NOTHING to stop you ;) have fun

oh... my split is:

legs
back/chest
cardio only
bi's/tri's
shoulders/abs & obliques
cardio only

rinse, repeat :p

oh.. and I would NOT do any other body part on your leg day... if you do legs right, you won't have the energy for anything else ;)

I agree with Chameleon! Nothing to stop ya so why not.



Gawd I wish I could do legs right :eek: I generally work my legs out until they are shaking and my legs are rarely sore. I do have one problem that has been bugging me. When I doing leg extensions I've tried to add 10 lbs since I was having no problems doing 3 sets of 15. What happened was I ended up feeling little shooting burn like feelings ( like muscle tear feels but to a smaller extent). Who knows what's up with that.


of course you can.. there is NOTHING to stop you ;) have fun

oh... my split is:

legs
back/chest
cardio only
bi's/tri's
shoulders/abs & obliques
cardio only

rinse, repeat :p

oh.. and I would NOT do any other body part on your leg day... if you do legs right, you won't have the energy for anything else ;)

do you ladies do: 3 or 4 sets of an exercise? 2-3 different exercises per body part? 8-12 reps? how long is your workout?

My workouts usually are about 45 minutes long. I try to do 2-3 different exercises for each body part. And since I can't lift as heavy as I'd like I usually do 12-15 each rep for 3 sets though I've been known to do 4 sets for legs.



do you ladies do: 3 or 4 sets of an exercise? 2-3 different exercises per body part? 8-12 reps? how long is your workout?

I generally do 6-8 reps per set, three sets per move, three moves per body part... I've seen great progress since I started pushing myself harder and going for lower reps ;)

heavy weights and lower reps is definetly the way to go. Wish I could :mad: Oh well I can't complain about the progress I'm making.


I generally do 6-8 reps per set, three sets per move, three moves per body part... I've seen great progress since I started pushing myself harder and going for lower reps ;)

do you build first then diet to lean out or does it matter?

I didn't start my bulking until AFTER I leaned out. I think it's what your comfortable with. For me I really didn't want to put on anymore weight until I lost the last bit of weight from having my children.




do you build first then diet to lean out or does it matter?

Rockenmama, how did you lean out?
Diet (how many calories did you cut)?
Working out? Hi reps, low weight?

TIA

Hey rockenmama,

I train with a bunch of NCAA crew women at my college, and here's what they do for leg day (I've adapted it...I did it two days ago, and I STILL can't walk):

Start with squats- do a four set warm-up, getting progressively heavier, such as 50%x12, 65%x8, 80%x6, 90%x3 (like a Max-OT-type warmup), and then 4x6reps at 100%, failing (or almost failing, if you don't have a spotter) on rep 6 each set.

Then straight to either deadlifts or leg press (no warmup), 3x6-8, failing on last rep.

Then leg curls, calves, leg ext - 2-3 sets each to failure, each set as heavy as you can go.

These women out-lift me EVERY leg workout. Talk about beasts. But, we all walk funny two days later. And they seem to make crazy gains...


I agree with Chameleon! Nothing to stop ya so why not.



Gawd I wish I could do legs right :eek: I generally work my legs out until they are shaking and my legs are rarely sore. I do have one problem that has been bugging me. When I doing leg extensions I've tried to add 10 lbs since I was having no problems doing 3 sets of 15. What happened was I ended up feeling little shooting burn like feelings ( like muscle tear feels but to a smaller extent). Who knows what's up with that.

before doing a 12 week BFL challenge sep of 2004 I cut my calories to 1200 and did TONS of running! Went from 136 to 117.


Rockenmama, how did you lean out?
Diet (how many calories did you cut)?
Working out? Hi reps, low weight?

TIA

That might work for me. When I'm working out I tend to work one body part than another than go back to the first body part etc.

Hey rockenmama,

I train with a bunch of NCAA crew women at my college, and here's what they do for leg day (I've adapted it...I did it two days ago, and I STILL can't walk):

Start with squats- do a four set warm-up, getting progressively heavier, such as 50%x12, 65%x8, 80%x6, 90%x3 (like a Max-OT-type warmup), and then 4x6reps at 100%, failing (or almost failing, if you don't have a spotter) on rep 6 each set.

Then straight to either deadlifts or leg press (no warmup), 3x6-8, failing on last rep.

Then leg curls, calves, leg ext - 2-3 sets each to failure, each set as heavy as you can go.

These women out-lift me EVERY leg workout. Talk about beasts. But, we all walk funny two days later. And they seem to make crazy gains...

Thanks Rockenmama!

I have been doing weight training 3 times a week, but I was slacking off with the cardio big time.

So my trainer told me to start with 3 x 30 minutes a week and not to cut my calories too much (right now I'm at 1500)
I hope this will help with the fat loss.
I have improved strength wise and my shape is better, but that fat has to go :p

Hey rockenmama,

I train with a bunch of NCAA crew women at my college, and here's what they do for leg day (I've adapted it...I did it two days ago, and I STILL can't walk):

Start with squats- do a four set warm-up, getting progressively heavier, such as 50%x12, 65%x8, 80%x6, 90%x3 (like a Max-OT-type warmup), and then 4x6reps at 100%, failing (or almost failing, if you don't have a spotter) on rep 6 each set.

Then straight to either deadlifts or leg press (no warmup), 3x6-8, failing on last rep.

Then leg curls, calves, leg ext - 2-3 sets each to failure, each set as heavy as you can go.

These women out-lift me EVERY leg workout. Talk about beasts. But, we all walk funny two days later. And they seem to make crazy gains...

Sounds like a killer leg workout. I don't think she can do this though. It sounds like she's recovering from an injury that lifting heavy aggravates but lifting with higher reps and lower weights doesn't. Something I wouldn't mind trying myself. College crew women are intense! (if you haven't seen it, your post about training your girlfriend and friend has gotten some more replys)

Yes your right jsbrook. As much as I would LOVE to be able to work my legs out like this I can't. I tried yesterday and had the same problems with the pains. It's hard when a injury impacts what you can lift. Guess I'm going to have to stick with the higher reps and lower weights for legs for the time being.


Sounds like a killer leg workout. I don't think she can do this though. It sounds like she's recovering from an injury that lifting heavy aggravates but lifting with higher reps and lower weights doesn't. Something I wouldn't mind trying myself. College crew women are intense! (if you haven't seen it, your post about training your girlfriend and friend has gotten some more replys)

Sounds like a killer leg workout. I don't think she can do this though. It sounds like she's recovering from an injury that lifting heavy aggravates but lifting with higher reps and lower weights doesn't. Something I wouldn't mind trying myself. College crew women are intense! (if you haven't seen it, your post about training your girlfriend and friend has gotten some more replys)


I was an NCAA Division I rower, and yes... crew women are intense ;) our weight training workouts were crazy. I remember going to a gym during the summer, doing our usual hang cleans, and getting so many looks from the football players haha

i miss those days ;)

I was an NCAA Division I rower, and yes... crew women are intense ;) our weight training workouts were crazy. I remember going to a gym during the summer, doing our usual hang cleans, and getting so many looks from the football players haha

i miss those days ;)

haha. cool.

Yes your right jsbrook. As much as I would LOVE to be able to work my legs out like this I can't. I tried yesterday and had the same problems with the pains. It's hard when a injury impacts what you can lift. Guess I'm going to have to stick with the higher reps and lower weights for legs for the time being.

Well, you look to be doing ok anyhow. :) Hope you heal up soon. Maybe take some time off from lifting after you reach your bulking goal?

what are you consuming before you start your weight training? how long do you wait till after you've consumed?
I workout in the mornings and I have a protein shake mixed with skim milk, wait 30 min, workout, have glutemine and another protein shake, wait 30 min, eat a healthy breakfast. Is this ok?

what are you consuming before you start your weight training? how long do you wait till after you've consumed?
I workout in the mornings and I have a protein shake mixed with skim milk, wait 30 min, workout, have glutemine and another protein shake, wait 30 min, eat a healthy breakfast. Is this ok?

I do 6-8 for most exercises. There are a few where I have (temporary I hope) joint weakness so I go with 10 reps at a lighter weight x3 :db: