training splits ladies???

[supergirl]

So.. i am curious how most of us train.. so if you have a minute or two, please post your current workout or training technique... Any favorite "must do" exercises?? Favorite day or splits??



I will start out...

Recently i restarted a "cutting" training program and this consists of full body blasts 3x a week with minimal rests and compound sets.. I actually posted examples of this type of workout on another thread.. It is a great idea to raise your heart rate, really build a sweat and burn calories! I go for the burn and try to push as much weight as my body will let me!! I then finish up the workout with about 20 minutes of stepmill and treadmill work...

This is where i get crazy LOL i do side steps on the stepmill, i run the stepmill like it were bleachers, then on the treadmill, i do boxer shuffles, high skips, back kicks and truck up an incline... this makes me dripping wet!! GOTTA LOVE IT!! and 20 minutes is enough to burn fat but short enough to spare muscle just a nice finisher to my workouts...

My favorite "must do" exercise is stiff legged deadlifts!!! This is one of the best ways to tighten the hams and glutes and to target that bit of fat we unfortunetly collect where the hams meet the glutes... ladies you know what i am referring to lol... well this exercise takes care of that stubborn area

I also just bought the Windsor Pilates tapes and will be doing that 1-2x a week to help with my flexbility and stretching (god knows i need it!!)


when i am not cutting.. i enjoy body splits..
day 1: back, rear delts & bis
day 2: legs (full leg exercises) & side delts
day 3: chest & tris
day 4: legs (isolation exercises) & shoulders

I do abs when i do cardio... nothing special, just varieties of crunches

so there ya have it... a look at my training

next......

[Fyre]

Okay, right now, I'm doing workouts involving giant sets or as you said compound sets. I've been a little pressed for time in the gym so these tend to work well for me. I've been training roughly four times a week as of late.
Normally, I still train with weight four to five times a week in a body split fashion as well.
I switch my training program up quite often, I find I get better results when I switch it up. One month, I'll train say Chest with Bi's, and the next month, I'll switch it to Chest and Tri's and then the following month, I'll train Chest alone. You get the picture.
Cardio? hehehe....I don't do a whole heck of a lot of cardio. I have a very high metabolism naturally and my bodyfat stays low as well, so I really don't do much cardio. When I do, it's usually only twenty minutes on the Stepmill in an interval style program.

[Friscochick]

Right now, My doing 5 days a week, taking the middle of the week and the end off. (Wedsday&Sunday) My gym is absoulty nuts during the time i go soooo For the most part i do supersets, and combine three excercises boom boom boom with no break in between (can you say ouch?)

Mon-Shoulders
Tues-Chest

Thursday-Bi's /Tri's
Friday-Legs
Saturday-Back

4 times weekly i add a 20-30 minute cardio session onto my workout (excluding leg day). I usually do the step master, or run

and if i need a change i run the lake by my house (5 mile run)

[Fyre]

I've been wanting to try the 5x5 program and just haven't been able to get started on it. I've been doing giant/compound sets all week, so perhaps next week, I'll give the 5x5 program a shot.

[supergirl]

Originally posted by Fyre
I've been wanting to try the 5x5 program and just haven't been able to get started on it. I've been doing giant/compound sets all week, so perhaps next week, I'll give the 5x5 program a shot.

ohhhh.. the 5x5 program?!?!?! you gotta elaborate on this one girly

[Chickie]

supergirl, so what is your regime when u are in your cutting phase then?

[Chickie]

Ive been doing:
Mondays Spinning class
Tuesdays Spinning class
Wednesdays Shoulders abs
Thursdays Spinning class
Fridays Chest and Tri's
Sat or Sun Back and Bi's

Im trying to cut!! I want to get leaaan

[Chickie]

Oops i forgot, on the Sat or Sun I do legs Just depends on which day I feel the energy!

[supergirl]

Originally posted by Chickie
supergirl, so what is your regime when u are in your cutting phase then?

my cutting program is the one i posted at the top of the thread
3x/week full body blasts (weight traning with compound sets and minimal rests)
5x/week cardio

i also kickbox 1-2x a week and i just got my pilates tapes to help me with my flexability and i hope to do those twice a week

[Fyre]

You know, when I think about it, I guess I do do some cardio on a regular basis because I do a lot of heavy bag work. I have this great little routine that I do twice a week and it really keeps me in good shape. I do two minutes of skipping, then two minutes of punching on the heavy bag, then two minutes of skipping, then two minutes of kicking the bag etc.....for approximately 30-40 minutes. Great workout, gets me sweating like crazy. That's the type of cardio I enjoy, oh, and sex of course!

[supergirl]

Originally posted by Fyre
You know, when I think about it, I guess I do do some cardio on a regular basis because I do a lot of heavy bag work. I have this great little routine that I do twice a week and it really keeps me in good shape. I do two minutes of skipping, then two minutes of punching on the heavy bag, then two minutes of skipping, then two minutes of kicking the bag etc.....for approximately 30-40 minutes. Great workout, gets me sweating like crazy. That's the type of cardio I enjoy, oh, and sex of course!

I CONCUR!!!!! LOL.. hitting a bag is a sick ass workout for sure... any boxing workout is great for endurance and leaning out.. and the sex part.. what's that?? LOL i need more cardio damnit!! hahahaa

[Fyre]

Sex does the body good!

[Nicole]

Ok girls- I am teaching so often in the gym- that with my daughter (who hasnt been doing that well in school) I am rarely working out on my own.. its really very sad actually.. Ill give you a run down on what Im teaching each week... all classes are an hour unless I note it.. my day job is 8-230 mothers hours.. so Im home for her when she gets out of school- so all these classes are mostly evenings a couple are early mornings..

Mondays- Cardiokickboxing class and a 45min- Lowerbody/abs class
Tuesdays- CardioKickboxing
Wednesdays- CardioKick and a Total body weight class
Thursdays - 45minStepclass
Fridays- Alt between Step and Kickboxing each week
Saturdays - Total body class and Kickboxing
Sundays off-

Thursdays I teach at 545am- so I try to lift at night if time allows..

Pretty much Im doing mostly cardio and very light weights in class...

[supergirl]

holy shit nic.. i deem you "cardio Queen"!!!! but kickboxing is fantastic for shaping up the lower body, hips and glutes esp!!

but at least you have your priorities right.. your daughter comes first and for that i respect you!!! But i am sure you will find a way to optimize your time at the gym and home for her!!!

hang in there girl...
luv super

[Nicole]

Originally posted by supergirl
holy shit nic.. i deem you "cardio Queen"!!!! but kickboxing is fantastic for shaping up the lower body, hips and glutes esp!!

but at least you have your priorities right.. your daughter comes first and for that i respect you!!! But i am sure you will find a way to optimize your time at the gym and home for her!!!

hang in there girl...
luv super

Let me tell you Im the chubbiest cardio bunny ever! I have put on fat since I stopped lifting! haha! just my luck! My scedule changes every few months- so Im sure it will get better- I just have to ride out my winter scedule!

[redsquirrel]

Originally posted by supergirl
holy shit nic.. i deem you "cardio Queen"!!!! but kickboxing is fantastic for shaping up the lower body, hips and glutes esp!!

but at least you have your priorities right.. your daughter comes first and for that i respect you!!! But i am sure you will find a way to optimize your time at the gym and home for her!!!

hang in there girl...
luv super

Nicole is the queen of the ghetto bootie colony...no wait queen of the nudist colony....LOL!!!

Heee heee bwaahahaaa

[Nicole]

Originally posted by redsquirrel
Nicole is the queen of the ghetto bootie colony...no wait queen of the nudist colony....LOL!!!

Heee heee bwaahahaaa

LOL!! Yeah those too!

[STANG 98]

Originally posted by Nicole
Let me tell you Im the chubbiest cardio bunny ever! I have put on fat since I stopped lifting! haha! just my luck! My scedule changes every few months- so Im sure it will get better- I just have to ride out my winter scedule!

Chubby? Somehow, Nicole, I find that INCREDIBLY hard to believe

[Nicole]

Originally posted by STANG 98
Chubby? Somehow, Nicole, I find that INCREDIBLY hard to believe

hhaha you saw it in the flesh!

[Friscochick]

Originally posted by Nicole
hhaha you saw it in the flesh!

has anyone switched up there rountine?

[Serenity Head]

Originally posted by Friscochick
has anyone switched up there rountine?

I find it generally important, especially for natural lifters, for athletes to keep a constat change to there workouts. For most of my female clients we follow 3-4 month meso cycles that are varied between high volume work to heavy compound work. However one thing that remains constant is I am a freak about doing every working set to failure.

The constant change I am talking about can be in a single woout during the week. For instance, my heavy pressers I posted about are currently dieting for the summer, however I regressed back to their fall/winter compound program and we spent 45 minutes on the leg sled. This was extremely intense for them and it was more than enough to keep a lagging effect throughout the rest of their workouts later in the week. Little changes can bring huge results.

[mr.zone]

Originally posted by supergirl
ohhhh.. the 5x5 program?!?!?! you gotta elaborate on this one girly

The 5x5 routine

Was looking for that myself girly

[Fyre]

I switch mine up roughly every four weeks. I like to constantly keep my muscles in a state of shock.

[Friscochick]

Originally posted by Fyre
I switch mine up roughly every four weeks. I like to constantly keep my muscles in a state of shock.

heres a question.. How exactly do you you change your rountine?? Bp splits?? Excerices changed?? Dumbells replaced by barbell how do you change it up??

[Fyre]

Originally posted by Friscochick
heres a question.. How exactly do you you change your rountine?? Bp splits?? Excerices changed?? Dumbells replaced by barbell how do you change it up??

I will generally switch not only the type of exercise but also if i usually use dumbbells, i'll switch to cables. For instance one month, i'll do dumbbell side laterals and the next month I'll do single side lateral cable raises. Even though it's roughly the same movement, with the cables, i really get the negative as well. One month I'll do free squats and the next month I'll do leg press or front squats.
I also do bodypart splits. Sometimes I'll train Chest and Tri's and other times I'll train Chest and Bi's or I'll train chest on it's own.
I feel that doing that has given me the best results. Keep the muscles shocked and they'll respond well.