Weight lifting for women

[Dirty Martini]

Remilard mentioned this book to me and I love it.
http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583332944

We've started doing a lot of weight training at home and I LOVE it. This book dispels a lot of myths, has some recipes (many of which are veg-friendly or at the very least easy to make veg), and a 6 month training program. Highly recommended to any women here who does any weightlifting, even just light stuff at the gym.


If you believe what most women’s magazines tell you, muscles can be “shaped,” “toned,” and “sculpted” with nothing more than a little dumbbell that weighs less than a can of peas. But muscles aren’t modeling clay, and the only way to transform them is to strengthen them. The New Rules of Lifting for Women is for the woman who’s ready to throw down the “Barbie” weights and start a strength and conditioning program that will give her the body of her dreams. The book puts to rest the shop-worn notion that women who train with heavy weights will bulk up. Nonsense! Women simply don’t have enough testosterone to pack on muscle like a bodybuilder. Here’s the truth: lifting weights not only makes you stronger, it also makes you leaner. In fact, most women would have to run twice as long to receive the same fat-burning benefits as weight lifters. A better workout in less time may sound too good to be true, but champion trainer Alwyn Cosgrove creates six months’ worth of workouts that will build strength, burn fat, and rev up the metabolism. His total body workouts target all the major muscle groups, and each exercise is accompanied by clear black and- white photographs that illustrate proper technique and form.

I like the focus on "real life" movement, focusing on things like squats and stuff that you actually DO in real life. How often do you do stuff like tricep kicbacks in isolation of anything else? (which I love, but really...) And I like the focus on fewer reps with heavier weights, rather than extended sets with lighter weights.

I haven't finished reading it cover to cover yet, but love what I've read so far. It makes sense and is written to treat me like a smart & reasonable person - not a girlie female who needs to be patronized or babied.

[*AHIMSA*]

That's a good book!

Have you ever been to http://www.stumptuous.com/ ? She's pretty groovy.

[Kiramiabee]

Isolation hey? Old school stuff, theres really no need to be dont anything in isolation, theres no benefits to it, infact its much easier to do damage. Compound is the way to go.

[Dirty Martini]

That's a good book!

Have you ever been to http://www.stumptuous.com/ ? She's pretty groovy.

I have!! Didn't I post a link to that site on here? I thought I did, though lord only knows where I put it... in think in the weightlifting Q&A thread.

[ForestGlade34]

LOL @ stumptuous (the name is funny, ummm, what does it mean with the extra "t" in it?)

[Ofthesea]

I've just started using the circuit weight machines at my gym. I really focus on my arms which I think need the most work. I want them to be lean but strong looking or really anything but the dreaded "bingo" arms.

[Dirty Martini]

Don't forget to focus on your core & upper body, too! Developed arms will do you no good if your shoulders, back, and abs are flimsy. :) And if you're going through all that trouble, you might as well work those legs too. Who wants to have spindly legs with svelt arms? ;)

At your gym, see if you can schedule some time with a trainer to help you with free weights and tell them you're interested in focusing on sets of fewer reps with heavier weights. Of course you'll have to start out with light weights but you won't develop lovely arms & shoulders if you stick to 2 pound weights for months. And the benefit to free weights is that they help you with your stabilizers (versus sitting on your ass on a machine). You'll improve your balance AND give your core muscles a workout without even thinking about it!

Check out some of the workouts on the stumptuous site, too. She has some great exercises on there.

[jenna]

We've started doing a lot of weight training at home and I LOVE it.


What equipment do you have?

[Dirty Martini]

We have this:
http://www.powerblock.com/blocks.html
2nd one from the top - personal powerblock set. Remi's already hit the max on that though so we're going to get the Elite (90lb) set soon.

and the folding bench/stand on this page: http://www.powerblock.com/accessories.html (the last bench, right before the mats)

And an exercise bike, and an exercise/swiss ball. We plan to get a power rack but will probably have to wait on that a bit. They're not cheap.

[SeaSiren]

We plan to get a power rack but will probably have to wait on that a bit. They're not cheap.

I love mine :)

[Mskedi]

That looks like a cool book. I'm getting a bit bored with my weight routine right now, so I need to try something new.

Is there anything you need for the exercises besides a bench and the weights?

[ForestGlade34]

hey hey ~ Mskedi :hi: yo!

[ForestGlade34]

I can't get thru my head without seeing it in complete action, what the heck this block OR power rack OR whatever, is supposed to be or supposed to do for you and whether its even practical anyway....

Sorry but without the visual animations, apart from the very small inadequete one in the topleft of the homepage, I'm saying it sucks so far... :confused: :-/ Not that I've ever owned but do you know what I mean ? WHERE CAN I SEE IT IN ACTION, LIKE PROPERLY?? .... It looks incredibly CUMBERSOME to me..

And btw, does the "power rack" go by some other name on the powerblock site, and is that just what you people are calling it for want of a better name ? I mean is the rack the stand on which the weights go or what ?

:dizzy:
:doh:

[Dirty Martini]

That looks like an cool book. I'm getting a bit bored with my weight routine right now, so I need to try something new.

Is there anything you need for the exercises besides a bench and the weights?

A step for your step-ups, something like this (http://www.performbetter.com/detail.aspx_Q_ID_E_5171_A_CategoryID_E_380) or this (http://www.performbetter.com/detail.aspx_Q_ID_E_3798_A_CategoryID_E_381). (Or, you can use stairs in your house but you won't get the height.) And an olympic bar (http://www.fitnessfactory.com/Item.aspx?ItemID=73&ItemLabel=OB86%3a+7+ft.+Chrome+Olympic+Bar) to use with the weights. You can get by with just dumbbells for most of the workouts in the beginning but the olympic bar will be useful.

I did the first workout in phase 1 today (phase 1 is 16 workouts, no more than 3 workouts a week). I used 15 pound weights (I should have used heavier weights on the bent-over row, but oh well) and by the time I was done with my workout I felt beat! Workout #1 was:

- 2 sets, 15 reps squats
- 2 sets, 15 reps pushups (I did 45-degree angle pushups off the bench)
- 2 sets, 15 reps bent-over row
- 2 sets, 15 reps step-up - and each rep is two steps. one for each foot.
- 2 sets, 8 reps prone jackknife. this one was hard

Anyway, the whole entire program has 7 phases, and each phase has between 8 and 16 workouts iirc. It goes for 6 months. AND the author talks about vegetarianism & fully accepts it. Though he does address biological value of foods (esp protein), he also says that if you're a vegetarian or vegan, that is an important part of your life and you just find alternatives to animal protein (he talked a lot about soy protein). I thought that was pretty cool.

Remi found a forum for the program last night: http://forums.jpfitness.com/new-rules-lifting-women/

[Dirty Martini]

And btw, does the "power rack" go by some other name on the powerblock site, and is that just what you people are calling it for want of a better name ? I mean is the rack the stand on which the weights go or what ?

"Power Rack" is a generic term for the cage itself. Here is a good demonstration on how it can be used:

http://www.youtube.com/watch?v=fJ150A7bQEw

The bars keep you from getting squished from your weights if you lose balance or drop the weights.

[SeaSiren]

These pics are about a year old ... but here is mine and in use:











Link:
http://www.powertecfitness.com/power_rack_system.htm

[Dirty Martini]

thanks for posting! If you were in the market for one, would you buy the same one? is there any key advice you'd give to someone shopping for one?

[SeaSiren]

thanks for posting! If you were in the market for one, would you buy the same one? is there any key advice you'd give to someone shopping for one?

Yes, PowerTec is one of the best on the market. I wouldn't buy anything else. :)

[zoebird]

i'm glad this information is finally getting out there!

when i weight train (i go in cycles),i typically do a two day routine of high weight, low reps. day one is squats, bench press, overhead press, and weighed ab exercises; day two is dead lifts, rows, pull ups (or using a pull down machine with pull up form), and weighted ab exercises.

for the last year or so, i've been off, but i want to go back "on" after i have the baby.

by then, we hope to have our own home gym--which will look like sea siren's. :)

[Dirty Martini]

I deadlifted 65 pounds today! I felt studly. :p Friday? Squatting 55lbs... we'll see!

We ordered a power rack... should be here some time next week. *excited*

[Dirty Martini]

I'm extremely afraid of bulking up. I did bulk up like crazy in high school. I began to loose a lot of girlie features, and my shoulders were crawling up to meet my neck. I've been giving it a break for about two years now, and I'm ready to start up again. I will not use anything but 15 or 20 pound free weights. I'm scared to death of bulking up again. I just have a system that makes muscle.

Even when I ran long-distance I had seriously bulky legs. I don't even know how many shirts I've ripped. :doh:

You've ripped shirts because of your muscles? Right. Either you're exaggerating or you need to stop wearing infant clothing.

You're a woman - you don't have enough testosterone to bulk up. Do you have a 1" neck? Your traps aren't going to crawl up to your neck.

I don't believe you.

[Dirty Martini]

Here's the woman who did the nutrition part of the book:
http://www.cassandraforsythe.com/gallery.html

[Meat/is/flesh]

You've ripped shirts because of your muscles? Right. Either you're exaggerating or you need to stop wearing infant clothing.

You're a woman - you don't have enough testosterone to bulk up. Do you have a 1" neck? Your traps aren't going to crawl up to your neck.

I don't believe you.

I wasn't saying that my muscles physically ripped the shirts. (not biceps anyway) I wore a lot of dress shirts that didn't fit right because I'm a big girl anyway, and when you add extra bulk to arms and shoulders, you can't very well move your arms in any direction except down without ripping them :(

And my traps didn't make my neck "disappear" persay, that was just an expression someone used to describe it. It sort of looked as though I had two lumps coming off the top of my shoulders. I think my max was 155 on bench and I don't remember how much I could squat, honestly.

And about the hormone thing. I wasn't having proper periods until I went on the pill, and then I stopped bulking up as much. Do you think that may have something to do with it?

I didn't mean to make it sound like I was lying. (I hate it when people lie to me) but I was seriously bulky, and I am afraid of getting that way again.

[Dirty Martini]

It sounds like your clothes didn't fit in the first place if they rip when you move your arms. Clothing should move freely with your body, and if it doesn't it is probably too small.

If you're overweight, then lifting weights is a great thing. It will burn off your body fat and build muscle which, in turn, burns off more body fat. You won't get bigger if you're losing fat. (emphasis on the last phrase)

re: hormones, I don't know. It depends on why you weren't getting your period (not enough estrogen?)

The lumps on your shoulders are muscles. They're supposed to be there, and they're great for helping your lift and push things. Again, if you're overweight, then the muscles that were developing could have had a layer of fat on them that was being pushed up. Besides, the person who said that to you could have been jealous & trying to get you to stop lifting weights. People can be weird like that.

[ForestGlade34]

"Power Rack" is a generic term for the cage itself. Here is a good demonstration on how it can be used:

http://www.youtube.com/watch?v=fJ150A7bQEw

The bars keep you from getting squished from your weights if you lose balance or drop the weights.

I can understand not wanting to get squished, but in general I don't think you need it, especially if
you are sensible and work up slowly to the bigger and bigger weights. Besides Life is enough of a cage already. But if you have room and can afford this stuff then of course you will render it as though it were a need. ...True to say though on behalf of those in favor of it, that until I've tried one of these cages, then feel free to cast doubt over my judgement, but I predict (and generally I feel this way) I prefer to be free standing generally, if training in the home.
However--- In a LARGE GYM, then maybe its another story if there is space for such equipment (mechanical or whatever) where maybe there's an 'industrial' atmosphere worthy of machines, and whereby of course are machines keeping machines company. (spaced out reasonably well would be nice.... In my preference that means AT LEAST as much space in between one detached house and another which is what, 3ft apart? at least that, which brings me to ask who else hates crowded gyms just as much as they hate a crowded street ?)