beginner program for my gf?

K

Karky

2
I need a beginner program for my gf. shes never lifted a dumbbell in her whole life, then she met me:p well, any starting routine that atleast includes squats and deads:p ive forgotten all those sites where i could find them :S
and it doesnt have to be some "female special" bull with 15 reps :p she will be lifting heavy, though maybe on the first program she can stay in 8-12 range so she dont kill herself right away:p
 
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i think it's friggin pathetic how chicks can't even lift 5 pounds. All they care about working out is their legs ass and abs.

That pisses me off for some reason because they don't care about anything else than how they look in their thong and tight jeans and can't even lift 5 pounds and whine "why can't I open this jar of pickles?" all the time.

I like chicks that play sports .. like SOCCER or HOCKEY and can at least curl 50 pounds or bench a 100.
 
ROFL,

There is something to be said about girls that care only about their looks and only accentuate that image by how they look/dress/act untill they portray that "perfect" stereotype that's out there.

BUT, perfect is fun to look at for 1minute and then it gets pretty boring heheh.

Sorry to go off-topic here Karky.
 
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no problem:p but actually.. women who lift heavy tend to get sexy.. they dont get big and bulky and "hulky" :p they get lean.. personally i think a bit of muscle on a lady is attractive.. that way i know i wont have to do ALL the work:p but yeah.. anyone got some sites with programs they know is not bollocks?:p
 
Azn_Drag0n said:
i think it's friggin pathetic how chicks can't even lift 5 pounds. All they care about working out is their legs ass and abs.

That pisses me off for some reason because they don't care about anything else than how they look in their thong and tight jeans and can't even lift 5 pounds and whine "why can't I open this jar of pickles?" all the time.

I like chicks that play sports .. like SOCCER or HOCKEY and can at least curl 50 pounds or bench a 100.
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Maybe I'm in the minority, but women who are muscular gross me out. I much prefer the ones who just do cardio and some light leg/ass/abs etc stuff. I like them to care about their health, but their actual physical prowess.. I could care less about.

I would be careful here Karky and make sure you configure a program that she wants, and not one that makes her look how you want. I wouldn't direct her too much unless she's actually asking for specific advice. If she's asking general questions, make sure you know what her goals are first. Make sure she'll be happy with the kind of results she's likely to get before you suggest something.
 
Muck said:
Maybe I'm in the minority, but women who are muscular gross me out. I much prefer the ones who just do cardio and some light leg/ass/abs etc stuff. I like them to care about their health, but their actual physical prowess.. I could care less about.

I would be careful here Karky and make sure you configure a program that she wants, and not one that makes her look how you want. I wouldn't direct her too much unless she's actually asking for specific advice. If she's asking general questions, make sure you know what her goals are first. Make sure she'll be happy with the kind of results she's likely to get before you suggest something.
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i knew someone would say that, and dont worry, i love the way she looks now, because her body is pretty amazing. and i know her goals, ive talked to her about it and she says she wants to get some more muscle.
 
Girls are as strong as their boyfriend/fiance/husband.. All they have to do is tell you to move something, and it's done, who is more powerful than that??


Karky, I would just start with a 2 or 3x a week full body..
Squats
Bench
Rows
Deads

And progress from there..
 
yeah i figured something like that mreik.. and you have been seeing too many of those bad comedy shows on tv :p sure some relationships are like that, but not always:p ive learned not to get manipulated.. i think.. hope.. oh god.. im screwed aint i?:p
 
Azn_Drag0n said:
All they care about working out is their legs ass and abs.

That pisses me off for some reason because they don't care about anything else than how they look in their thong and tight jeans and can't even lift 5 pounds and whine "why can't I open this jar of pickles?" all the time.
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Well, considering most guys don't even work their legs, it seems women are much smarter in that regard. Ha...I know guys that would throw their back out trying to pick up a pencil off the ground.

I like what Mreik outlined.
 
and as for volume and such. should she be doing lots of heavy sets? i was thinking about the 5x5 i did, maybe get her on that, but a higher amount of reps so she can learn the exersices. on the 5x5 the 4 first sets were ramping sets, where the 5th set was your actual heavy set.
 
I think 5 X 5 is a bit too much, too intense, especially for starting out. Do you know where she is on all of these exercises yet? I was training a friend a few days ago (female), and we were starting with squats, and she could only do body weight, which is fine, so just know where she is at already. I would start with higher reps, maybe go a little heavier once she has the form down well.
 
you dident read my post:p " but a higher amount of reps so she can learn the exersices."
im talking about a 5x5 program by bill starr.. just the way to set up the workout ;)
 
I'd go with the holy cow 10x3... 5x5 is great for strength, while 10 is more for muscle development.. But go with your plan and keep her around 15 reps for the first 2 or 3 workouts, and pay close attention to her form (ask her to wear spandex, this will make it much easier lol)



EDIT** ...and yeah, you're screwed.
 
Karky said:
you dident read my post:p " but a higher amount of reps so she can learn the exersices."
im talking about a 5x5 program by bill starr.. just the way to set up the workout ;)
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Ah, sorry, I missed that. But I still wouldn't go with it:D
I think power cleans are a little too advanced for a beginner, bench and squats are pretty basic and should definitely be in the workout though.
 
its a version of the 5x5 without the oly moves;) it will basicly be, Squats, deads, bench rows and military press:p i was just wondering if she should be doing it the way it is there, where the 5th set is the goal weight.. the only heavy set.. the 4 sets before that are ramping sets.

and mreik, she said she wanted to get a bit stronger. maybe she can vary it? and i though 10x3 was more for strenght than 5x5? 3 sets = higher weight and more str? :S or did i mess up the set/rep thing again? :S :p

also, she got a posture problem. hunching forward, and such. will these exersices help with that? or will she need something more specific? iveh eard working the traps and back can cause the shoulders to be "pulled" back natrually, that true?
 
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10x3 is known for good muscle development, and strength will come with that too.. 5x5 is good, but maybe a little intense for a female (experience w/my fiance, but hey if she likes it, run with it). She responded much better to a 10x4.. If she has a posture problem, just add another set of rows and deads, to offset the bench. Working your posterior deltoid can also help with the problem, but I'm not sure what equipment you have access to.
 
she will be starting a gym.. so, all the stuff thats usually the gym i guess.
i thought 10x3 was more intense than 5x5, more sets and higher weight :S

and what about the ramping, its something ive always wondered. with newbies, should they ramp up to their last set on each exersice, where the last set is the heavy set?

like this, 5x5:60,70,80,90,100 ? or should they do: 100,100,100,100,100? (with warmup first ofcource)
i chose 100 just cuz its easy to calculate:p
 
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Wait, mreik do you mean 3 X 10, as in 3 sets of 10 reps? Or did you actually mean 10 sets of 3 reps? I don't think you meant the latter, but just wanted to make sure.
 
yeah i was confused by that too:p if i remember correctly its sets first then reps.. but i always mess that up :S :p since somehow i got used to the oposite:p
 
3 sets, 10 reps.. However it goes. And I would warm up and then progress, and once you reach a good weight, then starts your 3x10 or 5x5

I'd probably incorporate reverse flyes to help with posture..
 
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