Need advice advising girlfriend on new routine / routine changes

Hey,

My girlfriend started going to the gym with me around 3 years ago, at the time she just followed my routine, so shes been doing the ICF 5x5 as written below:

A Routine:
Squat 5x5
DL 5x1
OHP 5x5
Row 5x5
CGBP 3x8
Biceps 3x8
Abs 3x10

B Routine:
Squat 5x5
Bench 5x5
Row 5x5
Triceps 3x8
Bicep 3x8
Back Extensions 2x10
Abs 3x8

Shes achieved the following compound lift values (im not sure how good these are vs her experience level?)
Squat 70kg 5x5
Bench 40kg 5x5
OHP 20kg 5x5
DL 90kg 5x1

However she now fails on progressive overload to get any further on compounds, and is finding the length of the workouts quite grueling (3 days a week rotating routines, around 90mins)

I also think for her goals around lower body, perhaps more lower body isolations might be more useful and less upper body compound work? She wants to move to more size and definition aesthetic type of work than a power lifty approach

So Im wanting to know if you guys can advise on a routine better suited for a female or if this programming is still optimal and the change needs to come from diet? I recently switched to an Upper Lower 4 day routine myself and am finding spreading out the volume and only 1 compound per day to be more effective in increasing my weights so thats whats prompted this post

Appreciate any input and insight

by InfernoUk via Bodybuilding.com Forums - Female Bodybuilding

Thoughts on this workout program?

I'm 17, 5'8 and 115 lbs and I'm pretty skinny fat. I'm looking to build muscle (but, well, not like a bodybuilder) and, as "basic" as this sound, I'm aiming for a smaller waist and a tighter butt (because right now it is ridden with cellulite and it just looks bad, like a grandma's; I don't even care about the size, I just want it to look okay). But I'm also a beginner, I have never worked out before.
A friend created this workout program for me, do you think it's okay?
I haven't started it yet and at first glance, it looks like it's a little bit too much for a beginner who's incredibly out of shape, so I'm thinking of cutting each exercise down by 5. Thoughts?

ABS @ BEGINNING OF EACH DAY
Warm-up: 30 sec. Jumping in place + 3x15 Plank w/ Knee Pull-in
20 sec. each exercise w/30-sec break in-between:
Leg Scissors
Leg-Pull-in
Plank w/ Knee to Elbow
Crunch&Punch
Opposite Arm/Leg Raises
When they’re all done, do it again one more time

DAY 1: LEGS
10-15 min. Treadmill Warm-up
4x15 Squats
4x15 Leg Press
4x15 Leg Extension
4x20 Step Up + Pump Superset
1 min. break between each exercise

DAY 2: UPPER BODY
10-15 min. Treadmill Warm-up
3x15 Lat Pulldown
3x15 Rowing w/ Machine (Sitting)
1x20 Hyperextension
1x15 Bicep Curls w/ Rope
1x15 Rowing w/ Rope (Standing)
1 min. break between each exercise

DAY 3: LOWER BODY
10-15 min. Treadmill Warm-up
3x15 Deadlift
3x15 Leg Curl
3x20 Lunge
3x15 Individual Leg Curl
1 min. break between each exercise

DAY 4: CHEST, SHOULDERS, TRICEPS
10-15 min. Treadmill Warm-up
3x15 Flyers
3x15 Lateral Raise
3x15 Rope Extension
3x15 Front Raise
1 min. break between each exercise

DAY 5: BUTT
10-15 min. Treadmill Warm-up
4x12 Sumo Squats
2x10(per leg) Back Extension
2x10 Lateral Extension+Squat Walk Superset
1 min. break between each exercise

Attached Files

• Workout Program.docx‎ (7.3 KB)

by jangdahye via Bodybuilding.com Forums - Female Bodybuilding

Skinny fat body type bulking/cutting advice?

Long story short, I was skinny fat 5’6” 118lbs 12 months ago. I bulked for the past 12 months (gaining about 1lb per month) to 129lbs.

At 129lbs I started getting uncomfortable with the fat gains (coming from a skinny fat body). Problem areas are midsection, upper arm, and face.

Anyway, I set up my calories to a really small deficit (100 cals) so I can lose about 1lb per month

My question is until what weight should I cut to? Should I cut all the way back to 118 or should I stop at like 122lb?

(Sorry I should mention that I have been following bret contreras program and getting stronger on my lifts. I also have gained muscle in my legs, butt, and arms.)

by Bella518 via Bodybuilding.com Forums - Female Bodybuilding

Need advice for a high calorie diet

Hello,

I’m 5’4 and weight 114 and am trying to get to 124lbs. For you ladies out there that started as small as me what did your diet consist of. I only really eat chicken so it would be dope if your diet consisted of chicken and not just plant based.

I plan on lifting but work has been shifting my regimen in the wrong gear. So there’s no time like the present and I’m just here trying to get better and make improvements and reach my goal. My goal is to be very toned, I want more definition in my legs and arms as well as strengthen my core. Any and all advice as well as insight into your regimen would help!

by need2gainnn via Bodybuilding.com Forums - Female Bodybuilding

Too much volume/too much cardio?

I have been trying to bulk for a few months now but I think that I am definetly not gaining enough. As all stereotipical girls I am most concerned with my glute growth haha. I am wondering if I am doing to much volume or too much cardio? Or is it maybe neither and I am just expecting too much growth. I have been going to thr gym for 6 years but I would say that last 2 have been actually structured. So my split is push pull legs and a week of workouts would be something like that: (I wont write out exercises for push and pull day since i know that i am not overtraing in that department)

legs (4x10 lunges on smithmachine (heavy weight), hipthrusts 4x10 (as heavy as i can), glute bridges 4x10 (as heavy as i can), legpress with one leg 3x10 (heavy weight), then i do like a pump exercise such as back extension that focuses on glutes 4x15 (i use like a moderate weight nothing extremly heavy) and last exercises is abduction usually on a machine 4x12 + 10min on a treadmil before i start the workout
pull +20min on a tredmill after
abs + 20min on a treadmil after
legs (4x8 deadlifts (as heawy as i can), hipthrusts 4x10 (as heavy as i can), one leg deadlifts (heavy), one leg hipthrusts with a dumbell 3x12 (it is hard but the weight is not high), 4x10 goodmornings (heavy) and again a pump exercise such as reverse frog pumps on a smithmachine 4x12 (i use a moderate weight again) + 10min on a treadmil before i start the workout
rest day (usually still go to the gym for 20min cardio and calfs)
push day +10min HIIT session
and then the cycle repeats

I also take a 1 hour walk every day (i am a student so i sit a lot), and walk or ride a bike everywhere i can. I am wondering if that is a bit too much volume for the legs or too much cardio. I am worried since I am seeing everywhere that too much volume and too much cardio is bad. But I am not sure what too much volume and cardio would be. I have to mention also that i am a 24 year old female.

by Sara444 via Bodybuilding.com Forums - Female Bodybuilding

Any Advice is Appreciated - weight gain

Alright, after much research, I’m not finding much help.
I had a kid two years ago and I’m struggling to feel like my old self.
I’m still breastfeeding and just recently realized that I haven’t been consuming nearly as many calories as I should have.
I bounced back to my prepregnancy weight. I’ve always been pretty petite and had struggled to gain weight.

So here I am now in the same boat, I am trying to gain weight/muscle. I lost so much muscle postpartum and just feel so weak. Every workout that I’m finding seems to be focused on losing weight or burning fat.

Any advice on what I can do, workouts, diets, without losing any additional weight?

I’m 5’3” 112lbs 31 y/o

by jennyruns88 via Bodybuilding.com Forums - Female Bodybuilding

Trying to revive an old dream

When I was 16 years old I was a singer/actor who had a little bit of success nothing huge but I did a lot of work and I was close to breaking out.....I had my parents support (meaning I didnt have to work) everything came easy.

but

I lost my way bit...I was in a bad car accident and I just lost my interest in all of it.....I just wanted to be around my friends....spent too much time partying......had 3 kids (via c section yuk) and am now married to a great guy.

But..my love at when I was young is calling to me. I now work (now I understand what my parents were trying to tell me) and I am about to start a Tech School to be a respretory therapist that hopefully at the end will net a good job.

I fell into a bad depression after my accident.....I balooned from 140 pounds (which was still too heavy for what I was trying to do) to over 200 pounds by the time I had my 3rd kid (my kids are wonderful......the loves of my life)

I have been eating right over this past year and am down to 165. To do this right I need to be at 135-140.

But its more then just the weight loss. My physical frame is skinny fat and I have the "mommie pouch" I realize that the food I eat is a large part of this and I am doing that.....but I used to work out when I was young with my dad. Well now this is on me to do. I realize this is gonna take time.....my current plan is to start core lifts, continue with the right food, and when I graduate tech school and have the good paying job I will get he surgery for my stomach.

I am sure there are a lot of people that might have a similar thing in their lives and also people that know a lot more about fitness then I do here so I am asking for any help I can get.

by Cowart69 via Bodybuilding.com Forums - Female Bodybuilding

Is it okay to wear this at the gym?

Is it okay to train with just this bra or is it too revealing?

imgur.com/a/9mq8ugt

by content1234 via Bodybuilding.com Forums - Female Bodybuilding

Gaining too Fast?

Hey guys! I literally just made this account so I could ask about this after lurking on here for a while. I'm 17, and I've recently started my first bulk earlier this year, mid September. My diet consists of things like grilled chicken, tuna, ww bread, nut butters, farro, kale, broccoli, etc. Occasionally, I'll go out and have ice cream or something sweet, but that's mainly it! I also eat protein bars like Rxbars, and Oatmega bars, if this helps. Currently, I eat ~2550 calories a day.

My workouts mainly focus on lower body things, like hip thrusts and squats. Then I do core work and upper body, like assisted dips and curls after.

I've went from 110lbs back in September to 120lbs as of now, but I'm terrified that my gains have mostly been fat. I know bulking requires weight gain, but I'm curious if I've been putting on unnecessary weight along with muscle. My lifts have definitely been going up, I'm able to squat 140lbs now, as opposed to squatting 85lbs when I first began. Can anyone share their thoughts? Does being a teen have anything to do with weight gain being different?

by JetSetRadio via Bodybuilding.com Forums - Female Bodybuilding

Good beginners program for a female?

Can someone recommend a good beginners workout for a female who has been doing random barbell squats, dumbbell squats, dumbbell benchpress, dumbbell shoulder press, dumbbell biceps, lunges (low weights), abs for 3 months. Shes looking to put a bit of muscle and gain strength and loose a few lbs (end goal) This can be done at maintenance? what program?

by Ram132G via Bodybuilding.com Forums - Female Bodybuilding

Am I doing too much for glutes?

hello all! i'm new to this website so i hope i'm posting this in the right place lol

After seeing several posts about excessive volume from Bret Contreras's instagram, I've been wondering whether or not I'm doing too much volume for glutes. I'm currently doing 50-60 sets per week for glutes and it feels like my glutes are barely growing even tho my lifts are going up (slow but increasing).

I wonder if any of you peeps managed to see better results from reducing volume (less is more?)? Thinking of cutting it down but because I'm so used to doing high volume, I fear that I will not grow :// please help!

by clumsypotato via Bodybuilding.com Forums - Female Bodybuilding

Binge eating disorder, one meal a day and Nightime protein??

I am just ordering up some protein powder through online once again. I am thinking about myself and I am wondering... if I have problems eating multiple meals a day and mostly just eating once a day and other times just take protein powder... Should I maybe opt to buy Night Time protein and another protein, maybe low quality that has some carbs and fat in it. Or maybe 3 types, Night time, 1 super high quality with low carbs, low fat... and one isolate protein that is almost pure protein with no fat or carbs.

The idea is. Getting that Nighttime protein would maybe make it better to have constant flow of protein into my body, since it takes approx 7-8 hours to absorb (although I do eat protein powder outside of meals so it's not absolutely necessary). And also, if I did that at the very beginning of my intermittent eating period, it wouldn't break my "fast", but rather would play into that.

So 1 serving of Nighttime protein very early in the morning after I take my early day "empty stomach" foods such as olive oil, cumin and water, rest of the day... based on my protein received from food eat regular protein powder to cover up the loose ends from my protein daily need.

Thoughts? I don't think it really matters in the end tho cuz even with one meal a day I usually eat protein powder, 2-3 times a day outside of my one meal.

by BiggestSlut99 via Bodybuilding.com Forums - Female Bodybuilding

GF wants to start lifting - Need advice.

My GF wants to start lifting. She is in week 2 of the plan i set out for her.
I'm a intermediate lifter(2-3 years of lifting).

Her goal is the common "I want to look toned". Which for her means slimming some weight and building some mass to her overall frame right now.

My worry is a few things:
1. Im setting goals as if she was a male(not trying to be sexist im sorry. Im just worried she will sculpt differently)
2. Im overtraining her
3. Im moving to fast

Here is the plan I have for her:

3 day full body:

Mon:
Squat 3x8-12
Bench 3X8-12
BB row 3x8-12
OH press 3x8-12
On occassion: Lat pulldown 3-10-12

Wed:
front Squat 3x8-12
db incline Bench 3X8-12
reverse grip BB row 3x8-12
sitting OH press 3x8-12
lunges 3-8

Friday
Repeat monday

Tues, Thurs, Sat, Sun - rest

I got her on 1450-1600 calories a day. 90g-100g of protien.

She is 5'6'' about 140lb. IDK her body fat%.

Thanks for all the help!

by Fizgriz via Bodybuilding.com Forums - Female Bodybuilding

Anavar Cycle for Woman

Hello! I am a 49-year-old woman. I am looking into taking a cycle of Anavar. Does anyone have any recommendations for dosage, length of use, and any other insights? Your input is greatly appreciated.

by 1a9m7y0 via Bodybuilding.com Forums - Female Bodybuilding