The program says to add 2.5kg each session = 7.5kg per week.
There's no piss in the program.
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Beginners program
The program says to add 2.5kg each session = 7.5kg per week.
There's no piss in the program.
The program says to add 2.5kg each session = 7.5kg per week.
There's no piss in the program.
Danimal
PTC Perth
I think youll find you add the 2,5kg when you PASS, that is you don't fail a set. Eventually youll get to a point where you start failing.... dont stress, its a good thing!
I do enjoy failing because I know Im hitting a limit and when I push myself to that limit Im forcing my body to change and adapt.
I do enjoy failing because I know Im hitting a limit and when I push myself to that limit Im forcing my body to change and adapt.
Danimal
PTC Perth
I think youll find you add the 2,5kg when you PASS, that is you don't fail a set. Eventually youll get to a point where you start failing.... dont stress, its a good thing!
I do enjoy failing because I know Im hitting a limit and when I push myself to that limit Im forcing my body to change and adapt.
I do enjoy failing because I know Im hitting a limit and when I push myself to that limit Im forcing my body to change and adapt.
Hey everyone, My husband and I have been discussing whether I should add weights to my fitness and weight loss program or not. I have about 16kgs to lose and have read that the more muscle the faster the metabolism = fat loss. He, however believes I should just stick to cardio (bike/rower and tready) or I will look like a bodybuilder. Keep in mind, Im a tall, well built girl, that carries weight well, I do have some definition in my arms from plenty of hard work...however the rest needs some help..My hubby believes I will end up too muscly and masculine looking. Personally, I dont like big muscles on girls either, but well toned and defined legs arms and butt would be any girls dream.. So can I build muscle to increase my metabolism to drop kg's without looking too muscly? If so, what do I limit it too and how often?
Any help appreciated
Any help appreciated
Hey everyone, My husband and I have been discussing whether I should add weights to my fitness and weight loss program or not. I have about 16kgs to lose and have read that the more muscle the faster the metabolism = fat loss. He, however believes I should just stick to cardio (bike/rower and tready) or I will look like a bodybuilder. Keep in mind, Im a tall, well built girl, that carries weight well, I do have some definition in my arms from plenty of hard work...however the rest needs some help..My hubby believes I will end up too muscly and masculine looking. Personally, I dont like big muscles on girls either, but well toned and defined legs arms and butt would be any girls dream.. So can I build muscle to increase my metabolism to drop kg's without looking too muscly? If so, what do I limit it too and how often?
Any help appreciated
Any help appreciated
Tranfsormations like what you are talking about don't happen overnight (even for guys).
Kyle Aaron
Active member
It takes a long time to build muscle, even if you desperately want to. As an example, one of my clients Dave put on 6kg in 8 weeks. However, he had a big breakfast of oats and milk and honey, and every day and during every workout a power drink of 1lt milk + 3 eggs + 100g milk powder. Thus in every week he was consuming extra,
- 750g bag oats
- jar honey
- 10lt milk
- tray (30) eggs
- 1kg milk powder
and when his bodyweight stalled one week, he started eating 450g steaks for dinner.
Are you going to eat like that? If not, you will not add 6kg of lean mass in 8 weeks.
And anyway he began underweight, scrawny people put on surprising amounts of muscle once they start eating properly.
So whatever increases in strength and muscle you do want to happen will take time. At some point you may decide "that's enough." You won't simply wake up one day as Arnold Squashenegger, it'll be gradual. You can decide as you go along what you like.
It appears that your husband is not a coach or trainer, nor has he experience in lifting - or he would know this stuff - so he should stick to speaking on whatever his profession actually is. If he feels threatened by the idea of his wife being stronger than he is, he should get stronger himself. He should not expect you to be weak simply because he's lazy. Women should not be held back because of their husbands' issues, this is 2011 not 1911.
I recommend you read this article on women underestimating themselves. And the http://gubernatrix.co.uk website is in general very useful and inspirational. It's a blog about strength written by a woman. She's pictured below on the right. She's coaching the men.
Last edited:
Kyle Aaron
Active member
It takes a long time to build muscle, even if you desperately want to. As an example, one of my clients Dave put on 6kg in 8 weeks. However, he had a big breakfast of oats and milk and honey, and every day and during every workout a power drink of 1lt milk + 3 eggs + 100g milk powder. Thus in every week he was consuming extra,
- 750g bag oats
- jar honey
- 10lt milk
- tray (30) eggs
- 1kg milk powder
and when his bodyweight stalled one week, he started eating 450g steaks for dinner.
Are you going to eat like that? If not, you will not add 6kg of lean mass in 8 weeks.
And anyway he began underweight, scrawny people put on surprising amounts of muscle once they start eating properly.
So whatever increases in strength and muscle you do want to happen will take time. At some point you may decide "that's enough." You won't simply wake up one day as Arnold Squashenegger, it'll be gradual. You can decide as you go along what you like.
It appears that your husband is not a coach or trainer, nor has he experience in lifting - or he would know this stuff - so he should stick to speaking on whatever his profession actually is. If he feels threatened by the idea of his wife being stronger than he is, he should get stronger himself. He should not expect you to be weak simply because he's lazy. Women should not be held back because of their husbands' issues, this is 2011 not 1911.
I recommend you read this article on women underestimating themselves. And the http://gubernatrix.co.uk website is in general very useful and inspirational. It's a blog about strength written by a woman. She's pictured below on the right. She's coaching the men.
PowerBuilder
New member
Ally, I recommend starting resistance training as soon as you can. When you feel you are looking (too) muscular and unfemine, change your approach,
You may never get there though! Good luck to you & your fella!!
You may never get there though! Good luck to you & your fella!!
PowerBuilder
New member
Ally, I recommend starting resistance training as soon as you can. When you feel you are looking (too) muscular and unfemine, change your approach,
You may never get there though! Good luck to you & your fella!!
You may never get there though! Good luck to you & your fella!!
Beginner question_help in overcoming my obstacles
Prescribed training Program -
Squat 3 x 10
Bench press 3 x 8
Bent row 3 x 8
Military press 3 x 8
SLDL 3 x 8
BB curl 3 x 8
Do this 3 times a week. Progressively add weight.I have been training like this for the last year and a half.
My current level of Experience of the exercises listed in the program above
1. dumbbell squats (max weight I can squat 10 lb dumbbells)
2. smith machine bench press (max weight I can bench 40 lbs)
3. exercised on an Indoor cardio rowing machine but never done a bent row
4. SLDL (Never done before)
5. BB curl (I do it on Z bar, Can lift Max 5 lbs total * 15 reps)
Question
- So how do I gradually start doing the 5*5 workout?
- have trouble doing even a single bodyweight pull up! Will I be able to do pull ups after I start this program?
Obstacles
- Gym lacks squat rack but has a smith machine
- People scaring me off by telling me Deadlifts can be dangerous for beginners!
- Don't know how to progress to different levels of exercise Example : From bodyweight squat to Barbell squat
- Money minded Gym trainers, who sometimes talk me into taking a personal trainer! or force me to do split routine which I don't like doing because it's too time consuming and I'm not convinced it has real life application.
- what happens to my body if I quit after training consistently for 6 months to a year due to personal commitments in my life.
example - I get busy due to work, get married etc., So will my gained strength decline and my body become loose and flabby? (someone dear to me raised this question and I had no answer to tell , that's why I ask it here)
I request the help of ALL experienced weightlifters to guide me with their unique insight and thoughts . I genuinely and truly want to overcome the obstacles I have identified.
I would be grateful if you please post solutions to my obstacles in the same order as mine in your reply post
Thanking all!
Prescribed training Program -
Squat 3 x 10
Bench press 3 x 8
Bent row 3 x 8
Military press 3 x 8
SLDL 3 x 8
BB curl 3 x 8
Do this 3 times a week. Progressively add weight.I have been training like this for the last year and a half.
My current level of Experience of the exercises listed in the program above
1. dumbbell squats (max weight I can squat 10 lb dumbbells)
2. smith machine bench press (max weight I can bench 40 lbs)
3. exercised on an Indoor cardio rowing machine but never done a bent row
4. SLDL (Never done before)
5. BB curl (I do it on Z bar, Can lift Max 5 lbs total * 15 reps)
Question
- So how do I gradually start doing the 5*5 workout?
- have trouble doing even a single bodyweight pull up! Will I be able to do pull ups after I start this program?
Obstacles
- Gym lacks squat rack but has a smith machine
- People scaring me off by telling me Deadlifts can be dangerous for beginners!
- Don't know how to progress to different levels of exercise Example : From bodyweight squat to Barbell squat
- Money minded Gym trainers, who sometimes talk me into taking a personal trainer! or force me to do split routine which I don't like doing because it's too time consuming and I'm not convinced it has real life application.
- what happens to my body if I quit after training consistently for 6 months to a year due to personal commitments in my life.
example - I get busy due to work, get married etc., So will my gained strength decline and my body become loose and flabby? (someone dear to me raised this question and I had no answer to tell , that's why I ask it here)
I request the help of ALL experienced weightlifters to guide me with their unique insight and thoughts . I genuinely and truly want to overcome the obstacles I have identified.
I would be grateful if you please post solutions to my obstacles in the same order as mine in your reply post
Thanking all!
Last edited:
Beginner question_help in overcoming my obstacles
Prescribed training Program -
Squat 3 x 10
Bench press 3 x 8
Bent row 3 x 8
Military press 3 x 8
SLDL 3 x 8
BB curl 3 x 8
Do this 3 times a week. Progressively add weight.I have been training like this for the last year and a half.
My current level of Experience of the exercises listed in the program above
1. dumbbell squats (max weight I can squat 10 lb dumbbells)
2. smith machine bench press (max weight I can bench 40 lbs)
3. exercised on an Indoor cardio rowing machine but never done a bent row
4. SLDL (Never done before)
5. BB curl (I do it on Z bar, Can lift Max 5 lbs total * 15 reps)
Question
- So how do I gradually start doing the 5*5 workout?
- have trouble doing even a single bodyweight pull up! Will I be able to do pull ups after I start this program?
Obstacles
- Gym lacks squat rack but has a smith machine
- People scaring me off by telling me Deadlifts can be dangerous for beginners!
- Don't know how to progress to different levels of exercise Example : From bodyweight squat to Barbell squat
- Money minded Gym trainers, who sometimes talk me into taking a personal trainer! or force me to do split routine which I don't like doing because it's too time consuming and I'm not convinced it has real life application.
- what happens to my body if I quit after training consistently for 6 months to a year due to personal commitments in my life.
example - I get busy due to work, get married etc., So will my gained strength decline and my body become loose and flabby? (someone dear to me raised this question and I had no answer to tell , that's why I ask it here)
I request the help of ALL experienced weightlifters to guide me with their unique insight and thoughts . I genuinely and truly want to overcome the obstacles I have identified.
I would be grateful if you please post solutions to my obstacles in the same order as mine in your reply post
Thanking all!
Prescribed training Program -
Squat 3 x 10
Bench press 3 x 8
Bent row 3 x 8
Military press 3 x 8
SLDL 3 x 8
BB curl 3 x 8
Do this 3 times a week. Progressively add weight.I have been training like this for the last year and a half.
My current level of Experience of the exercises listed in the program above
1. dumbbell squats (max weight I can squat 10 lb dumbbells)
2. smith machine bench press (max weight I can bench 40 lbs)
3. exercised on an Indoor cardio rowing machine but never done a bent row
4. SLDL (Never done before)
5. BB curl (I do it on Z bar, Can lift Max 5 lbs total * 15 reps)
Question
- So how do I gradually start doing the 5*5 workout?
- have trouble doing even a single bodyweight pull up! Will I be able to do pull ups after I start this program?
Obstacles
- Gym lacks squat rack but has a smith machine
- People scaring me off by telling me Deadlifts can be dangerous for beginners!
- Don't know how to progress to different levels of exercise Example : From bodyweight squat to Barbell squat
- Money minded Gym trainers, who sometimes talk me into taking a personal trainer! or force me to do split routine which I don't like doing because it's too time consuming and I'm not convinced it has real life application.
- what happens to my body if I quit after training consistently for 6 months to a year due to personal commitments in my life.
example - I get busy due to work, get married etc., So will my gained strength decline and my body become loose and flabby? (someone dear to me raised this question and I had no answer to tell , that's why I ask it here)
I request the help of ALL experienced weightlifters to guide me with their unique insight and thoughts . I genuinely and truly want to overcome the obstacles I have identified.
I would be grateful if you please post solutions to my obstacles in the same order as mine in your reply post
Thanking all!