Quote:
Originally Posted by Miss Muscle
When a woman first starts training don't go too low of reps. She should get used to the movements....medium reps. I say 3 x 10 at least.
4 days a week is perfect and do the basic movements. Push-it has named some good ones.
Here are some great ones to start with...
Quads...squats/lunges/leg press
Hamstrings....deadlifts/hamstring curls
Calves....standing and sitting calf raises
Back....assisted pull ups/bent over row/pulldowns
Chest....bench press/push-ups/incline bench
Tris....skull crushers/tri-pushdowns/assisted dips
Bis...standing curls/preacher curls/assisted chin-ups
Shoulders....front raise/side/raise/bent over lat raise
It's best to start with basic movements and mostly compound to build up the body. I find isolation movements are almost for fine-tuning.
I like the 4 days a week....rest is important!
Remember...if she wants to build muscle make sure her nutrition is spot-on with adequate protein!
Being new at this she will see results the first little while regardless.
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Thank you Miss muscle
So my 8-10 was pretty close. I told her I wanted her doing basic movements to get used to fully working out then maybe switch up to different movements.
By the way She says "thank you" to everyone that posted as she is sitting here reading it with me
Any opinions on a week of lighter weights @ higher reps once in a while to break it up, or is it really unnecessary as a beginner?
I am getting her used to eating right and getting me back into it as well.
For women what is a general rule for protein per pound of body weight?