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10x3 is known for good muscle development, and strength will come with that too.. 5x5 is good, but maybe a little intense for a female (experience w/my fiance, but hey if she likes it, run with it). She responded much better to a 10x4.. If she has a posture problem, just add another set of rows and deads, to offset the bench. Working your posterior deltoid can also help with the problem, but I'm not sure what equipment you have access to.
she will be starting a gym.. so, all the stuff thats usually the gym i guess.
i thought 10x3 was more intense than 5x5, more sets and higher weight :S
and what about the ramping, its something ive always wondered. with newbies, should they ramp up to their last set on each exersice, where the last set is the heavy set?
like this, 5x5:60,70,80,90,100 ? or should they do: 100,100,100,100,100? (with warmup first ofcource)
i chose 100 just cuz its easy to calculate:P
Wait, mreik do you mean 3 X 10, as in 3 sets of 10 reps? Or did you actually mean 10 sets of 3 reps? I don't think you meant the latter, but just wanted to make sure.
yeah i was confused by that too:P if i remember correctly its sets first then reps.. but i always mess that up :S :P since somehow i got used to the oposite:P
okay ill do the exersices i listed pluss reverse flyes for 3x10, maybe a higher ammount of reps to start with so she learns the dead and squat atleast:P with what other exersices do you think i could fit the reverse flys? how many days a week etc? http://www.geocities.com/elitemadcow...Linear_5x5.htm
thats the workout, i dont think ill have her do all the resistance stuff exept for the abs.. and from what i hear hyperextentiones are pretty worthless?
okay ill do the exersices i listed pluss reverse flyes for 3x10, maybe a higher ammount of reps to start with so she learns the dead and squat atleast:P with what other exersices do you think i could fit the reverse flys? how many days a week etc? http://www.geocities.com/elitemadcow...Linear_5x5.htm
thats the workout, i dont think ill have her do all the resistance stuff exept for the abs.. and from what i hear hyperextentiones are pretty worthless?
Looks good, you could do some db lateral raises as well (in reply to the flys part). I think the hypers are pretty worthless, but I do see a lot of women doing them. Are you gonna keep the curls and extensions in there the last day?
not at first, first ill just have her do the ones i listed pluss the reverse flys since she got a posture problem. when she getts used to those ill might throw inn the curls and extensions. i dunno about the hypers though.. should i have her do them? :S
could i have her do roman deadlifts instead? which basicly works the same muscles only better.. or could that make her overtrained somehow? it might be a bit much to start with deads and squats on the same day.
Squat+RDL is fine in the same day. front squat+deadlift is okay in the same day. I just wouldn't advocate doing heavy squats+heavy deadlifts in the same workout.
For what it's worth, women tend to respond better in the 6-12 rep range and they also seem to like high intensity stuff (google: the bear). So, your gf might really like high pulls, modified oly lifts, and stuff you'll see at crossfit.com
The 5X5 is not for beginners. She can do a modified set/rep scheme of the 5X5 (of course then it's not the 5X5) but pick the basic movements and up the reps and down the sets.
Weighted back extensions are not worthless, specially for strengthening the lower back. Some will disagree with me on this but to each his own. I doubt you'll have a reverse hyper machine at your gym but if you do this is a fantastic movement.
You might also google Cable pullthroughs.
Anyway, kinda' follow what Mreik said about starting in the 12-15 rep range and work from there.
for 3x10, maybe a higher ammount of reps to start with so she learns the dead and squat atleast:P with what other exersices do you think i could fit the reverse flys? how many days a week etc?
Linear Mode
