So I'd like to start lifting weights and as I am putting together a schedule I am trying to figure out what muscle groups should I exercise together. Goal wise I would like to build strength and of course a little bit bigger muscles with definition would be nice but at the same time I want to remain feminine looking. So what do you guys do?
Focus on reps vs. poundage for femme arms as an example lifting a 5lb dumbbell until you feel totally spent will tone you rather than bulk you up
Awesome, Awesome, Awesome site! Thank you. This shall help me a lot.
For muscle groups, I never exercise arms on the same day as chest and back or legs. I also study a calisthenic exercise and never weightlift a related muscle group right away. I sometimes have barbell only Power Day and likewise a bodyweight only endurance day.
I really like the fighter diet approach. You can check out her website or het twitter/facebook account. Its a no nonsense approach which includes good normal food and heavy lifting. And as she is a woman its mostly focussed on other woman. Its worth to give a look.
What's your theory? I'm working off basic anatomy principles higher load leads to bigger muscles
I have found lifting heavy got me strong fast and I am not bulky. I don't over think it. just do as heavy as you can without compromising form. Alternate days working large upper and lower body muscle groups. Do a full body work out one day. Focus more on areas you want to improve most. I find it is good to work the smaller muscle groups through Pilates and yoga exercises as well as doing weights with them
There are other factors true...but reps of smaller loads is a good start you can of course increase load and decrease reps when its no longer challenging but going too hard core will hypertrophy the muscles too much for a chick. That's my personal experience/opinion to each their own.
I lov powerlifting as a girl my experience is ur body doesn't knw weather ur female or male train hard get results ...back and. Biceps...chest and tris together one trick i learned long ago is ur triceps will giv out before ur chest th more ur tris can handle th bigger bench ...legs with weights as well as plyometrics..and shoulders and abs ths is good body split...use light weights somedays moderate bout 8-10 reps to failure some days and heavy other days utilize training methods like drops sets strip sets and supersets...also focus on different types of strength not just limit strength..mix it up hav fun never do th same workout twice plenty of cardio and clean diet with good supplementation