training splits ladies???

[Serenity Head]

has anyone switched up there rountine?

I find it generally important, especially for natural lifters, for athletes to keep a constat change to there workouts. For most of my female clients we follow 3-4 month meso cycles that are varied between high volume work to heavy compound work. However one thing that remains constant is I am a freak about doing every working set to failure.

The constant change I am talking about can be in a single woout during the week. For instance, my heavy pressers I posted about are currently dieting for the summer, however I regressed back to their fall/winter compound program and we spent 45 minutes on the leg sled. This was extremely intense for them and it was more than enough to keep a lagging effect throughout the rest of their workouts later in the week. Little changes can bring huge results.

 

[mr.zone]

ohhhh.. the 5x5 program?!?!?! you gotta elaborate on this one girly

http://www.steroidology.com/forum/showthread.php?s=&threadid=661&highlight=5x5

Was looking for that myself girly

 

[Fyre]

I switch mine up roughly every four weeks. I like to constantly keep my muscles in a state of shock.

 

[Friscochick]

I switch mine up roughly every four weeks. I like to constantly keep my muscles in a state of shock.

heres a question.. How exactly do you you change your rountine?? Bp splits?? Excerices changed?? Dumbells replaced by barbell how do you change it up??

 

[Fyre]

heres a question.. How exactly do you you change your rountine?? Bp splits?? Excerices changed?? Dumbells replaced by barbell how do you change it up??

I will generally switch not only the type of exercise but also if i usually use dumbbells, i'll switch to cables. For instance one month, i'll do dumbbell side laterals and the next month I'll do single side lateral cable raises. Even though it's roughly the same movement, with the cables, i really get the negative as well. One month I'll do free squats and the next month I'll do leg press or front squats.
I also do bodypart splits. Sometimes I'll train Chest and Tri's and other times I'll train Chest and Bi's or I'll train chest on it's own.
I feel that doing that has given me the best results. Keep the muscles shocked and they'll respond well.

 

[Puddles]

I haven't lifted for 4 weeks. I did machine work for legs this week though. Trying to recover from surgery and infection, but prior to this I was lifting 5 days a week. Usually 2 body parts a day hitting each body part once a week except for abs twice a week, 3 exercises per body part, 3 sets of 12 reps keeping the weight to near failure on the 10th rep or so of my 3rd set. Sometimes upping the wight on my 2nd set...for some reason, my second set is usually my strongest, especially for upper body stuff. I like to superset bi's and tri's. I don't change the split often, but I do change the exercises and the order that I hit body parts in constantly. At the beginning of the year we split up legs into two seperate days and it was a really funky feeling to be sore in calves and shoulders at the same time. LOL

I haven't found any cardio that I like except for skipping...which I haven't done since surgery. I know that if I'd just DO the cardio, I'd be able to lower my bf to where I want it. I HATE to sweat and I think that's why I avoid cardio. I will only do it at home so I can jump in the shower as soon as I'm done. When I sweat I feel like there are bugs crawling all over me and I get irrationally grumpy.

I just got a pilates dvd and did some yesterday for the first time. Suzanne Deason is the primary instructor, but there are 2 other instructors, the three of them do the same basic exercises except with variations for different levels...yesterday I was able to manage most of the beginner's level for upper body stretching, but for the leg stuff I was able to do much of the middle level, so having all 3 levels shown at once is great for me. I will be using this to help build some inner core strength, improve my balance, and stretch the muscles. I've had problems with tendonitis and I think the pilates should improve that.

I've also got some bands that I'm going to start using again. I used them when I couldn't lift due to injury a few months ago and they were a lifesaver for easing me back into lifting for a few weeks.

Once I get back into the gym I'm going to be changing how I work out. I don't need to get any bigger right now...just need to focus on leaning out so I'm thinking of lowering the weight and increasing speed, reps and sets.

 

[phoenixphyre]

It's going to feel really weird when you start doing bench presses again. I remember when I started back after my surgery, it was the most uncomfortable feeling as they were jumping around due to the muscle contractions. Took me a bit to get back in the swing of things.

Totally agree with lower weight/higher reps+speed

 

[Puddles]

Thanks, Phoenix. Hubby's been training me, so any changess that I make have come from the women's boards.

 

[phoenixphyre]

Thanks, Phoenix. Hubby's been training me, so any changess that I make have come from the women's boards.

You're doing alot better than most and seem to be on the road to a rapid recovery...in retrospect, it took me about 4 months before I could comfortably work chest again.

My friend, who did the surgery at the same time I did, developed a bad infection and needed a tube inserted into one of her breasts so the blood could drain out of there. I was going to her house daily to spoon-feed her and take care of her child for almost a month...

 

[Puddles]

Now I don't feel so guilty. I've been off pain meds for 2 days and have been sleeping and totally exhausted like never before. The pain meds (vicodin mostly) were preventing me from sleeping but they alleviated the pain. I can tollerate the pain now.

I did get to the gym yesterday and had an excellent leg work out! I did my first set at near usual weight, then dropped the 2nd and 3rd sets to about half norm. and did as many reps as I could...around 20-25/set. I felt really good mentally and physically. Then I did pilates about 3 hrs later for 45 minutes before I fell asleep on the floor. LOL This afternoon I'm doing band work for upper body and then pilates again. I'm about as graceful as a 3 legged gazelle right now.

For the next few weeks since I'm doing upper body at home, do you think I should just stick to once a week at the gym for legs or maybe go twice? I've always trained bodyparts just once a week. I miss being in the gym!

 

[Raina]

I'm so glad to be reading what other people are doing. I'm just arting to lift again (I just got my 2nd wrist surgery in less than a year 4 weeks ago) and I'm wanting to revamp my splits. Mostly my bi/tri and back workouts. I'm still having to baby my wrist a lot but I don't think I've ever found a bi/tri split that I've been overjoyed with.

 

[phoenixphyre]

Now I don't feel so guilty. I've been off pain meds for 2 days and have been sleeping and totally exhausted like never before. The pain meds (vicodin mostly) were preventing me from sleeping but they alleviated the pain. I can tollerate the pain now.

I did get to the gym yesterday and had an excellent leg work out! I did my first set at near usual weight, then dropped the 2nd and 3rd sets to about half norm. and did as many reps as I could...around 20-25/set. I felt really good mentally and physically. Then I did pilates about 3 hrs later for 45 minutes before I fell asleep on the floor. LOL This afternoon I'm doing band work for upper body and then pilates again. I'm about as graceful as a 3 legged gazelle right now.

For the next few weeks since I'm doing upper body at home, do you think I should just stick to once a week at the gym for legs or maybe go twice? I've always trained bodyparts just once a week. I miss being in the gym!

I'd say, play it by ear and see how you feel..I've always done best by working legs every 48 hrs as once a week isn't enough for me...
once again, see how you feel and don't exhaust yourself too much right now....

 

[fatchops]

How bout this for a split.

She wants to loose about 15lbs and she just started some clen. She has about 3-4 yrs of training. Her stats are 145lbs 16%bf @ 5'8.

I got her diet down for her but I need a good training split for her.

I was thinking about a superset type split (push, pull type).

day 1. Chest/back cardio
day2. cardio
day3. qauds/Hams/calves
day4. bi's/tri's/cardio
day5. off
day6.delts/traps/cardio
day7ff

The off days she can choose to rest or just cardinly 1 min rest time between sets
How does this work for you guys. Let me know

 

[supergirl]

Hey Fatty

I LUV supersets using antagonists!! Great for a good workout and SWEAT!!! i tend to switch over to that type training (as stated in my first post) when i am trying to cut!!

LOOKS good!!!

 

[fatchops]

Hey Fatty

I LUV supersets using antagonists!! Great for a good workout and SWEAT!!! i tend to switch over to that type training (as stated in my first post) when i am trying to cut!!

LOOKS good!!!

Thank you Supergirl!!!

 

[lil'shortstack]

How bout this for a split.

She wants to loose about 15lbs and she just started some clen. She has about 3-4 yrs of training. Her stats are 145lbs 16%bf @ 5'8.

I got her diet down for her but I need a good training split for her.

I was thinking about a superset type split (push, pull type).

day 1. Chest/back cardio
day2. cardio
day3. qauds/Hams/calves
day4. bi's/tri's/cardio
day5. off
day6.delts/traps/cardio
day7ff

The off days she can choose to rest or just cardinly 1 min rest time between sets
How does this work for you guys. Let me know

Hey this is ME he is talking about, he he.....Thanks for the advice Super!