1

votes

Heavy Lifting Suggestions

Answered on August 19, 2014
Created January 20, 2013 at 4:06 AM

Hello all!

I am a 20 year old female, hoping to change my body composition. I'd like to lower my body fat % a few points and I know that incorporating heavy lifting into my life will be important to attain my goals.

I currently eat a very clean Paleo diet and incorporate a variety of movement into my daily regime, but I don't think my weight training is where it should be at all.

I am wondering what exercises (dead-lift, presses, etc.) I should be doing? I am not very good at knowing what to do in the gym even though I have access to lots of equipment. Do any of you have typical workouts, suggestions, or links to good articles for me to start with?

Any ideas will be really great. Thank you for your help!

954837b1c93a2792e95008d94f262c53

(187)

on January 22, 2013
at 05:25 AM

ok, thank you!!

954837b1c93a2792e95008d94f262c53

(187)

on January 22, 2013
at 05:25 AM

thank you for the advice! ordered the book!

954837b1c93a2792e95008d94f262c53

(187)

on January 22, 2013
at 05:24 AM

thank you! this is so helpful.

Bfd70bb38267fcc2d762063d691fa226

(723)

on January 20, 2013
at 02:53 PM

if you have never lifted free weights, try using just the bar for your squats, deadlifts, bench press. for the machines, starts around 40 or 50 pounds and see what feels comfortable. for the dumbells, I would suggest starting with 10 pound dumbells and working your way up. this specific routine calls for many reps per set, so don't go too heavy or you won't be able to complete them. I learned this when I tried this program after lifting very heavy for 6 to 8 reps per set

954837b1c93a2792e95008d94f262c53

(187)

on January 20, 2013
at 04:57 AM

thank you for this!! one question, how do I figure out what weight to start out with? and I'm off to check out your links :)

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3 Answers

2
9adbf19e76ac38da796f29302c4be90a

on January 20, 2013
at 02:40 PM

I like the compound barbell lifts. Mix in some body weight stuff (chins) and sprints and that is all most people will need. Run away from the nautilus section of the gym. Do not believe the BS about women getting bulky by lifting. Lifting heavy makes you lean and strong, lifting heavy while eating a ton makes you BIG and strong (~Rippetoe).

Example programming could be:

Workout A: squat, bench, row

Workout B: deads, overhead press, chins

Workout C: Sprint or similar HIIT

I would not do squat and deads on the same day as they tax the CNS too much. No need to be in the gym for over 1 hour with any session.

This link has a few expert opinions:

http://rajganpath.com/2011/02/17/the-exercises-that-count-what-the-top-minds-say/

good luck

SZ

954837b1c93a2792e95008d94f262c53

(187)

on January 22, 2013
at 05:24 AM

thank you! this is so helpful.

1
Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on January 20, 2013
at 02:48 PM

I agree with above about using basic barbell lifts. I highly recommend the book "Starting Strength" by Mark Rippetoe:

http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738

Mark describes in the book that you want to start with very light weight (empty bar or less) until you learn the right form and then slowly increase the weight as you get stronger.

954837b1c93a2792e95008d94f262c53

(187)

on January 22, 2013
at 05:25 AM

thank you for the advice! ordered the book!

1
Bfd70bb38267fcc2d762063d691fa226

(723)

on January 20, 2013
at 04:47 AM

I currently use this program split to begin with: http://www.lionsdenu.com/friday-fitness-female-andreia-brazier-wbff-physique-athlete-personal-trainer-uks-brazilianbeauty/

however, I change it a little bit. On leg days, I take out the Bulgarian squats and add deadlifts. Sometimes I add thrusters or other olympic lifts. compound exercises are particularly effective for changing body composition. Aim for at least 10 reps per sets so that you are tearing muscle fibers so that they can grow back bigger

I also suggest looking up the female transformations on bodybuilding.com. Many of them follow splits that work different body parts each day of the week to avoid overtraining certain body parts

Also, make sure that you are doing mostly free weights rather than machines!

954837b1c93a2792e95008d94f262c53

(187)

on January 20, 2013
at 04:57 AM

thank you for this!! one question, how do I figure out what weight to start out with? and I'm off to check out your links :)

Bfd70bb38267fcc2d762063d691fa226

(723)

on January 20, 2013
at 02:53 PM

if you have never lifted free weights, try using just the bar for your squats, deadlifts, bench press. for the machines, starts around 40 or 50 pounds and see what feels comfortable. for the dumbells, I would suggest starting with 10 pound dumbells and working your way up. this specific routine calls for many reps per set, so don't go too heavy or you won't be able to complete them. I learned this when I tried this program after lifting very heavy for 6 to 8 reps per set

954837b1c93a2792e95008d94f262c53

(187)

on January 22, 2013
at 05:25 AM

ok, thank you!!

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