No examples of womens routines ?

Bonnie · Post by **Bonnie** » Sat Jul 18, 2009 2:42 am

I was perusing, the listed " routines " for women & found " booty " workouts, " sexy " workouts, etc etc...& under the mens it says " build big muscle " none of which im looking for, quite frankly the booty & sexy workouts r an insult to intelligence & sexist, what im looking for is examples of a three day split, somewhat smaller than origional one ( which ive listed in, workout section). Ive tried a whole body one today, but im not sure it covers enough & fear I might lose some definition.Some advice of where I might find realistic, substantial workout plans for women would be helpful, thank you.

clem · Post by **clem** » Sat Jul 18, 2009 4:15 pm

Programs shouldn't differ based on , it should differ based on goals. what exercises did you do with your full body? Most should be large compound exercises, and minimal isolation exercises. It may not seem like alot of exercises but you don't need 6 different exercises for each muscle.

Bonnie · Post by **Bonnie** » Sat Jul 18, 2009 9:14 pm

I actually did the waterbury, first workout & admittedly, even though its mostly combo exercizes, Im noticing today, that it reaches far beyond, what I thought it had.Tho I think, im goin to read the exercizes from base training page,do a 3day split, limit the number of single jointed ones I use per workout, change number of reps, so they r staggered & increase the weight & rotate which ones I do, each week.Thanks for all your advice. ( I did discover I can bench press 95lbs, somewhat shocked me, tho made me smile too)

Bonnie · Post by **Bonnie** » Sun Jul 19, 2009 11:35 am

Ok so now I'm sufficently confused, do higher weight & lower reps make lean muscle or bulk ? body didnt recover very quickly from the wholebody workout, though I'm sure I dont consume enough protein, will buy the shakes within the week.When I started to do weights, it was for lean muscle, though I think I ended up with much more muscle than I was after 16 months later.I've grown accutomed to them, they make everyday life ( lifting, walking,running etc ) alot easier.Though I think somewhere in the middle of lean & bulky muscle is where Im aiming.Also for me the split days, means I can concentrate on some single jointed exercizes as well as the compound ones ( squats plus.. hip machine, leg curls etc )Not sure if it is mentally satisfiying to do the extra ones or physicaly gratifying, though the squats I did on the full body did reach all areas, inner,outer thigh etc, so by doin a split Im probably bein repetative, though is what im used to, but before I tweak that program, to encorporate less singles & adjust the weight & reps, an answer to the above question would be appreciated, regarding lean & bulk, thanks.

Boopster · Post by **Boopster** » Sun Jul 19, 2009 12:01 pm

Higher weight; lower rep using proper form. Good amounts of protein and protein powder post workout. Full body 3 days a week/ HIIT the other 3. I don't like the term "bulking" for women as so many women read that term and think huge muscle mass. Women are not designed to necessarily "bulk" due to lack of testosterone. Lean and tone with muscle defintion seems to be the target for most woman looking to improve body habitus. Hope this helps

Bonnie · Post by **Bonnie** » Sun Jul 19, 2009 8:02 pm

Ok I'm prepared to convert to a total body workout, however all I'm receiving is a headache from endless online searchs, how do I know its a good program ?..maybe someone can suggest one they have used before or are using now, would be even better, thanks.

Boopster · Post by **Boopster** » Sun Jul 19, 2009 9:03 pm

Try reading this link by Rachel Cosgrove:

http://figureathlete.tmuscle.com/free_o ... ur_workout

Don't worry about all the puch on the supplements...just read the article...pm me if you have any questions;)

Bonnie · Post by **Bonnie** » Sun Jul 19, 2009 10:50 pm

OMG that looks awesome & easily understandable also :) Thank you, am lookin forward to starting that in the am ! Lmao on the leg warmers & leopard thong btw, made me laugh when I read it upon opening the page, am old enough to acutely recall the glory days of flash dance etc :| thanks again & take care.

swanso5 · Post by **swanso5** » Wed Jul 22, 2009 5:50 pm

full body workouts use more cal's which will give you that lean look in time

www.uponlinetraining.com

Bonnie · Post by **Bonnie** » Fri Jul 24, 2009 12:10 am

Yes, the whole body is awesome, enjoying every minute of them, since I switched from splits

Thanks for the reply.