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(Forum for female members to discuss a wide variety of topics from Training, dieting, anabolics, grooming, etc.)
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Training

  1. #1
    Exotic is Erotic... Smilee21's Avatar
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    How do I know if I am lifting enough, to make a difference?

    I am still fairly new at this, it's been 6 yrs or so since I have trained and I feel like I am starting all over.

    I weight train every day (Currently-this phase I am in I lift max weight I can, tempo is fast pump, 4 sets of 5 reps)

    Days are split by the following body parts
    Chest/Triceps
    Back/Biceps
    Legs
    Shoulders/Calves

    Even though I am lifting my max and feel it during my workout, I am not sore the next day, it makes me feel like maybe my weight still
    isn't heavy enough. I say this BC, The only time I am sore the next day is if I do double days and work those body parts twice a week and on my run days.

    Am I ok that I am not sore the next day on normal weight training days when I am not doing double days?

    I have friends I train with that take days off from training bc they are sore. I don't feel sore the next day... Should I do things differently than I am currently doing?

    I hit each body part doing 2-6 different exercises depending on body part. I feel like maybe I need to do more.
    Last edited by Smilee21; 01-29-2012 at 12:52 AM.

  2. #2
    Junior Bodybuilder tnemo's Avatar
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    Similee,
    You may not always be sore, and you will still continue to have muscle growth.
    If you have your diet dialed in and are doing cardio this will almost always reduce muscle soreness.
    The other area you may not be hitting true failure, you may be failing on the positive but still have 3 or 4 negatives that you could do.
    I would suggest reducing the number of exercises and start super setting a few of them and see if that works for you.
    personally i would move Bi's and tri together and do legs and back on separate days.
    But if your current routine is working dont change it.

  3. #3
    Exotic is Erotic... Smilee21's Avatar
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    Quote Originally Posted by tnemo View Post
    Similee,
    You may not always be sore, and you will still continue to have muscle growth.
    If you have your diet dialed in and are doing cardio this will almost always reduce muscle soreness.
    The other area you may not be hitting true failure, you may be failing on the positive but still have 3 or 4 negatives that you could do.
    I would suggest reducing the number of exercises and start super setting a few of them and see if that works for you.
    personally i would move Bi's and tri together and do legs and back on separate days.
    But if your current routine is working dont change it.
    My diet is super clean and I do cardio daily, 30-45 minutes after 45-60 weight training session. When I superset I do notice my body is a little more sore. I will look at my exercise routines and see where I can make changes, I experiment a lot, I train with some really awesome men that show me workouts I do not normally do, it's just sitting down and putting it all on paper for me to follow, I have a good memory but sometimes I just don't remember what body part that particular exercise is focusing on. I will one day

    Thank you for your advice.
    Much appreciated

  4. #4
    Amateur Bodybuilder Detour5's Avatar
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    Smilee - without seeing how you train, no one could definitively tell you what's going on.
    Your form might not be right, your mind muscle connection may not be there, also, you may be working too heavy to effectively train. You don't need to be heavy with your training, just needs to be correct and intense. You're doing a lot of training for your marathon and your weights etc.. To be honest, I think you're doing too much to be able to do an effective weights workout alongside all your marathon training. Maybe concentrate on your marathon for now and when that is done with, you can concentrate on your lifting. Unless you're a seasoned athlete, doing both things with utmost intensity will be difficult. Just my thoughts.

  5. #5
    Exotic is Erotic... Smilee21's Avatar
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    This is my first time ever Doing both weight training and marathon training... It's difficult to try to see what it is I will need to do. The amount of weight Training I am Doing seems to be helping me with my runs, from what my gym friends and trainers say, I have good form and I am performing my exercises correctly. I currently am running 6-13 miles on run days (tues,thurs, sat) on my lite run days I run 3 miles (all outdoors including Hill training)
    Goal is too build muscle, strength, and endurance while trying to also get down to 10% body fat.

    I have runs and events (tough mudder, mud runs) scheduled every single month up until Sept so far.

    This is a learning experience for me and I know I will eventually know what will work best for what I am all trying to accomplish.
    Last edited by Smilee21; 01-29-2012 at 03:19 PM.

  6. #6
    Amateur Bodybuilder Detour5's Avatar
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    If you're heading in the right direction I wouldn't worry then. In my experience, it's difficult to train real hard at weights, cardio and other sports, while dieting, but I guess it depends on how hard you really do push and how hard you diet. If you've not been doing it long, you will see improvements, but it may get harder as time goes on to sustain, or increase the intensity. But again, I'm talking from my experience of competing and dieting, very intense and so individual. 10% body fat is real hard to get to for a woman and the lower you go the harder it gets. Why 10%?

  7. #7
    Exotic is Erotic... Smilee21's Avatar
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    Quote Originally Posted by Detour5 View Post
    If you're heading in the right direction I wouldn't worry then. In my experience, it's difficult to train real hard at weights, cardio and other sports, while dieting, but I guess it depends on how hard you really do push and how hard you diet. If you've not been doing it long, you will see improvements, but it may get harder as time goes on to sustain, or increase the intensity. But again, I'm talking from my experience of competing and dieting, very intense and so individual. 10% body fat is real hard to get to for a woman and the lower you go the harder it gets. Why 10%?
    I'm training to complete triathlons, main goal is to get physically fit enough to one day complete in Ironman triathlons... I am a runner, a swimmer, and bike rider. I want to try to be between 10-16 % body fat. I want as little body fat and much lean muscle that I can get to. It's not going to be something that will happen overnight, this I know, but I am also very driven, determined, very dedicated, and have the desire needed to make my dreams come true. I like to test and challenge myself, I will have times I will not train as hard and then there will be times I will train harder than ever, it will just depend on what type of competition I am trying to train for.

  8. #8
    Female Moderator Mrs P's Avatar
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    Quote Originally Posted by Detour5 View Post
    If you're heading in the right direction I wouldn't worry then. In my experience, it's difficult to train real hard at weights, cardio and other sports, while dieting, but I guess it depends on how hard you really do push and how hard you diet. If you've not been doing it long, you will see improvements, but it may get harder as time goes on to sustain, or increase the intensity. But again, I'm talking from my experience of competing and dieting, very intense and so individual. 10% body fat is real hard to get to for a woman and the lower you go the harder it gets. Why 10%?
    I agree Detour, for me porsonally going under 15 % BF would be very hard to mantain, fitness models & figure competitors get down to a very low BF, but on their off time they stay within a maintainable percentage.

    Quote Originally Posted by Smilee21 View Post
    I'm training to complete triathlons, main goal is to get physically fit enough to one day complete in Ironman triathlons... I am a runner, a swimmer, and bike rider. I want to try to be between 10-16 % body fat. I want as little body fat and much lean muscle that I can get to. It's not going to be something that will happen overnight, this I know, but I am also very driven, determined, very dedicated, and have the desire needed to make my dreams come true. I like to test and challenge myself, I will have times I will not train as hard and then there will be times I will train harder than ever, it will just depend on what type of competition I am trying to train for.
    What's yoru BF % now Smilee ? It will definitely be hard work to go down to 10 %, but I do believe anyone can do whatever they set their mind to.. as long u set realistic goals & your diet/ training are dialed in.
    Hope u get there !
    You seem to be very determined, that's great.

  9. #9
    Exotic is Erotic... Smilee21's Avatar
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    Quote Originally Posted by Mrs P View Post
    I agree Detour, for me porsonally going under 15 % BF would be very hard to mantain, fitness models & figure competitors get down to a very low BF, but on their off time they stay within a maintainable percentage.



    What's yoru BF % now Smilee ? It will definitely be hard work to go down to 10 %, but I do believe anyone can do whatever they set their mind to.. as long u set realistic goals & your diet/ training are dialed in.
    Hope u get there !
    You seem to be very determined, that's great.
    My BF gets checked again on Feb 4th, it was extremely high (I let myself go). It was almost 39% in Oct and Jan I was 34%. I have a long way to go, I am in no rush, I just know that if I want something bad enough, I will continuously try to improve myself. The lowest I have been able to get my body fat was 19-20%... I wasn't as serious and mentally ready to train as hard as I am now.

    I take it one meal, one exercise at a time
    Last edited by Smilee21; 01-29-2012 at 07:34 PM.

  10. #10
    Female Moderator Mrs P's Avatar
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    Quote Originally Posted by Smilee21 View Post
    My BF gets checked again on Feb 4th, it was extremely high (I let myself go). It was almost 39% in Oct and Jan I was 34%. I have a log way to go, I am in no rush, I just know that if I want something bad enough, I will continuously try to improve myself. The lowest I have been able to get my body fat was 19-20%... I wasn't as serious and mentally ready to train as hard as I am now.

    I take it one meal, one exercise at a time
    Definitely the right mentality to have !

  11. #11
    Exotic is Erotic... Smilee21's Avatar
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    Thank you

  12. #12
    Super Ninja stevenmd's Avatar
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    Quote Originally Posted by Mrs P View Post
    Definitely the right mentality to have !
    I don't think I've ever met someone as determined as Smilee21! Slow and steady wins the race.

  13. #13
    Amateur Bodybuilder Detour5's Avatar
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    Certainly have the can do/will do attitude
    I'm just wondering if you're doing the right training for your events. I would've had you doing compound exercises and functional training, I wouldn't think that isolating biceps and triceps would be that functional for marathon training. Are you part of marathon/triathlon type sites, too? They'd have the right sort of info for those goals, and on the diet. I used to do sprinting in high school and when I briefly revisited it in my 20s I read runner's world magazine, it was useful for my goals. You just won't get that kind of info on a bodybuilding site.

    It's good to have a varied workout regime, but keep it balanced and know what you're doing and where you're going with it.. You will get burnt out if you try too many things at once. Rome wasn't built in a day, but keep your positive attitude it will serve you well.
    Last edited by Detour5; 01-29-2012 at 06:32 PM.

  14. #14
    Motivated DaHurt's Avatar
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    Quote Originally Posted by Mrs P View Post
    Definitely the right mentality to have !
    x2! Just keep at it!

  15. #15
    Exotic is Erotic... Smilee21's Avatar
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    Quote Originally Posted by Detour5 View Post
    Certainly have the can do/will do attitude
    I'm just wondering if you're doing the right training for your events. I would've had you doing compound exercises and functional training, I wouldn't think that isolating biceps and triceps would be that functional for marathon training. Are you part of marathon/triathlon type sites, too? They'd have the right sort of info for those goals, and on the diet. I used to do sprinting in high school and when I briefly revisited it in my 20s I read runner's world magazine, it was useful for my goals. You just won't get that kind of info on a bodybuilding site.

    It's good to have a varied workout regime, but keep it balanced and know what you're doing and where you're going with it.. You will get burnt out if you try too many things at once. Rome wasn't built in a day, but keep your positive attitude it will serve you well.
    As a swimmer, my body needs to be strong all over, to give me the strength, the power to compete against the other swimmers. I have swam throughout high school and college, weight training/resistance training is a very important part for me to gain speed to beat my previous times when racing. I am use to long training sessions, 2 hr am practices and 3-4 hr pm practices. It's just something i have always done since a teenager.

    It's all Mental, if you believe you can do it, you will always come out on top. (least that's how I feel)

    I am starting to check out other sites also, that focuses on Triathlon training... I like body building sites too though bc I can get a lot of good info here also from ppl who specialize in this type of sport. Increasing my knowledge in all areas of what I am training for will only help me become better.
    Last edited by Smilee21; 01-29-2012 at 08:01 PM.

  16. #16
    Exotic is Erotic... Smilee21's Avatar
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    Quote Originally Posted by stevenmd View Post
    I don't think I've ever met someone as determined as Smilee21! Slow and steady wins the race.

  17. #17
    Amateur Bodybuilder Detour5's Avatar
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    I certainly am looking forward to following your progress. Are you going to keep us updated with picture logs? We'd sure like to see how it all goes for you. G'luck

  18. #18
    Exotic is Erotic... Smilee21's Avatar
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    Quote Originally Posted by Detour5 View Post
    I certainly am looking forward to following your progress. Are you going to keep us updated with picture logs? We'd sure like to see how it all goes for you. G'luck
    Of Course, I take pics monthly of my progress. Always in the beginning of the month when I have my weigh in, I get measured, and i have my bf taken... I have changed quite a bit since Sep 13th.

    My profile is only showing my month 3 progress pic, I wasnt sure if I should have uploaded the pics from when i decided to begin weight training daily and each months body transformation pic since then. This is the first time I ever took pics of my body as I am Training.

    Ppl are amazed in my transformation over the last 3 months. This is only by eat clean, weight training, and exercising properly every day. I don't take any diet pills or anything else. I stick with multivitamin, superB12 complex, vitamin C, and Gluteamine.

    I have a desk job (sit 40-50 hrs a week) so besides my walks at breaks, runs at lunch, and training I do (weight training and tri-training) I live a sedentary lifestyle for The last 6 years. But I am learning to do things at work during my breaks to keep my blood flowing and muscles engaged in some type exercise. (I try to do squats/lunges (20-30 reps) every 1-2 hrs when I get up to get circulation in my body.
    Last edited by Smilee21; 01-30-2012 at 11:16 AM.

  19. #19
    Amateur Bodybuilder Detour5's Avatar
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    Quote Originally Posted by Smilee21 View Post
    Of Course, I take pics monthly of my progress. Always in the beginning of the month when I have my weigh in, I get measured, and i have my bf taken... I have changed quite a bit since Sep 13th.

    My profile is only showing my month 3 progress pic, I wasnt sure if I should have uploaded the pics from when i decided to begin weight training daily and each months body transformation pic since then. This is the first time I ever took pics of my body as I am Training.

    Ppl are amazed in my transformation over the last 3 months. This is only by eat clean, weight training, and exercising properly every day. I don't take any diet pills or anything else. I stick with multivitamin, superB12 complex, vitamin C, and Gluteamine.

    I have a desk job (sit 40-50 hrs a week) so besides my walks at breaks, runs at lunch, and training I do (weight training and tri-training) I live a sedentary lifestyle for The last 6 years. But I am learning to do things at work during my breaks to keep my blood flowing and muscles engaged in some type exercise. (I try to do squats/lunges (20-30 reps) every 1-2 hrs when I get up to get circulation in my body.
    Yeah I saw those pics after you first started posting on the boards. To be honest I think it's best to start your picture log from the moment you've decided to make a change. You can track your progress from the beginning. Keep a positive view of all you do, but remember, if you are training for an event, your body needs rest to repair itself, don't overdo it with the exercises. You can add activity to your day without burning yourself out - eg, walking to/from work, (instead of fitting squats and lunges throughout your day), stairs instead of escalator, walk up the stairs with double steps, dance around the house when you're cleaning it, go window shopping, playing with your child like you're a child yourself.... endless things. If you focus too much on exercise you get burnt out, frustrated and miserable. Living life with a zing helps to get you in shape too

  20. #20
    Exotic is Erotic... Smilee21's Avatar
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    Quote Originally Posted by Detour5 View Post
    Yeah I saw those pics after you first started posting on the boards. To be honest I think it's best to start your picture log from the moment you've decided to make a change. You can track your progress from the beginning. Keep a positive view of all you do, but remember, if you are training for an event, your body needs rest to repair itself, don't overdo it with the exercises. You can add activity to your day without burning yourself out - eg, walking to/from work, (instead of fitting squats and lunges throughout your day), stairs instead of escalator, walk up the stairs with double steps, dance around the house when you're cleaning it, go window shopping, playing with your child like you're a child yourself.... endless things. If you focus too much on exercise you get burnt out, frustrated and miserable. Living life with a zing helps to get you in shape too
    I agree with you 100% and I do listen to my body when it says to rest. I am very hard headed and stubborn and even fight myself, parts of me wants to still hit the gym when I am tired, but i know I will do more harm then good if I try to do it anyways.

    I have posted 2 more sets of pics. There on my profile but can only be seen by the moderators and my contacts. Still kind of embrassed that I have let myself get that big.

  21. #21
    Amateur Bodybuilder Detour5's Avatar
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    No point in worrying about where you are now, keep plugging away and make positive changes in your nutrition, training, lifestyle and attitude. Only you can rely on you to make things happen, no need to blame yourself, accept your current situation whole heartedly and have a fully structured plan to make those changes. It can be done and it's amazing what you can do when you put your mind to it. If you want it enough, you'll find a way to do it.

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    Female Moderator Mrs P's Avatar
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    Quote Originally Posted by Detour5 View Post
    No point in worrying about where you are now, keep plugging away and make positive changes in your nutrition, training, lifestyle and attitude. Only you can rely on you to make things happen, no need to blame yourself, accept your current situation whole heartedly and have a fully structured plan to make those changes. It can be done and it's amazing what you can do when you put your mind to it. If you want it enough, you'll find a way to do it.
    Awesome post Detour ! Agree 100 % !
    I believe one should always act as though it is impossible to fail..

    Don't worry Smilee sometimes life gets in the way & fitness stops being a priority, the important thing is to get back in track & make lifestyle changes like your doing. So keep up the good work & feel proud of yoru accomplishments

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    Exotic is Erotic... Smilee21's Avatar
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    Quote Originally Posted by Detour5 View Post
    No point in worrying about where you are now, keep plugging away and make positive changes in your nutrition, training, lifestyle and attitude. Only you can rely on you to make things happen, no need to blame yourself, accept your current situation whole heartedly and have a fully structured plan to make those changes. It can be done and it's amazing what you can do when you put your mind to it. If you want it enough, you'll find a way to do it.
    Thank you... and that is what I have been doing. I didn't get that big overnight and I will not lose all of it overnight either. But with hard work and dedication I can go a long way. I WILL continue to make the positive changes in my life, I haven't been this happy in a very long time, I have surprised myself over the past 5 months, Before it was just all talk and no action, this time there is a goal and every meal, every exercise, every step I take is in the right direction towards the goals I have set for myself. I have the mindset to do it, the will power to see it through, and the strength to not let other ppl's opinions get in my way of completing these things. At times I will probably need to re-adjust my nutritution and training accordingly when I feel changes can be made, it's all about learning what works best for me and my body.

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    Exotic is Erotic... Smilee21's Avatar
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    Quote Originally Posted by Mrs P View Post
    Awesome post Detour ! Agree 100 % !
    I believe one should always act as though it is impossible to fail..

    Don't worry Smilee sometimes life gets in the way & fitness stops being a priority, the important thing is to get back in track & make lifestyle changes like your doing. So keep up the good work & feel proud of yoru accomplishments
    Thank you...

    You gals are awesome.

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    Super Ninja stevenmd's Avatar
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    You are getting some great advice here, Smilee! I saw where you were when we first met and I am very proud of your successes in such a short time.

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