I wish it was that simple.

It is that simple...

But that would be hitting muscle groups 4x a week , for a beginner ..? Is that not too much/unnecessary ?
e/ It will also jeopardize her rest periods





This is probably what I will have to do. However I didn't want to design it myself in case I falter somewhere.

This post was edited by uGhost on Oct 14 2015 07:17pm

Starting strength makes people squat 3 times a week. As a beginner, she shouldn't be taxing her CNS that bad where it will mess her up.

Also from what I understand from your posts, she would be lifting monday and tuesday, resting wednesday, and then lifting thursday and friday. She can do A/B/rest/A/B/rest/rest and repeat.

I'm not saying it's okay to fuck around with routines and all, but as a beginner it is a lot easier to be a little more flexible.

Fair enough mate, thanks for input. But because Jason said not to add anymore (she would be squating 4 times a week which adds up to a big diff to 3 times a week, deadlifts etc included), Im still looking for a few more contributions

She can do the same program you do if she wants. Girls just don't have the same start and ends points that guys do but they can still train with the same routines as us, they just have to scale down volume a bit in terms of the weight they push on a repetition basis

imo best thing would just to find a routine thats already adapted (2-4 day split)

seems like we're overcomplicating something super simple, the main objective for a beginner is to master the movement anyway and augment the capacity to recruit more motor units, so its not a huge deal

Yeah I'm not saying squat 4 times a week. I'm just saying you can make it where she does the 3 days of work the program offers and then on the 4th day she can do accessory work or lifts where she feels she is lacking.

If she is doing ABA that week, then maybe on the 4th day do the half of B day that isn't also on A day.

All I am trying to say is you're over complicating things which I feel a lot of people who lift do. As a beginner, lifting is a lot more forgiving so just experiment and if it's too much volume just drop it.

Do you mean scale down intensity (weight they are moving) or volume via decreasing reps/sets?

Also, I'm currently running his intermediate program, which is going great. Im not sure if you're familiar with it but it's 4x a week, and gets quite fatiguing.

I was also under the impression that women recover slower

Well technically volume is reps * sets * resistance, not just reps * sets though people do often refer to it that way. You can scale down volume by reducing resistance and keeping your rep set scheme the same. Ultimately girls are roughly the same as guys and will respond similarly to exercise. Our adaptations are more or less amplified by relative concentrations of androgens and possibly a few other signalling molecules. We have higher ceilings than girls but they can still do 5x5 or whatever fine, they just will likely start with less weight and progress to lesser weights