Hey a couple of my lady friends came to me asking for help with weight loss and the gym. Looking for your opinion on this as far as giving them advice goes.
Weightlifting 2 days a week, 1 upper and 1 lower day. 1-2 exercises for each muscle group. 1 for minor groups, 2 for major. So something like this
Lower Day - Leg press 2 sets of 12 reps
Hip adduction machine 2 sets 12 reps
Leg curl machine 2 sets 12 reps
Cardio - 30mins
Abs

Upper day - Bench machine - 2x12
DB Press - 2x12
Curl + tricep kickback 1x12
Abs
Cardio 30mins

Cardio every day they are in the gym (4-5 days per week total)

Stress the importance to them about proper eating especially while at the dining halls

Not really sure what to do as far as training a woman who wants to just lose some weight and overall get more healthy but thats what i was thinking.

Hey there.

Here is what you need:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345094501
Hardgainer Diet and Exercise Guide

just the 5x5 lifts...anything done in 5x5 format MUST go up 5% per week.

the lifts of 12-10-8 and so forth, CAN go up if you feel strong enough to do it with good form.

Hey buddy.

Here is what you need to help your lady friends out:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=349661143
Female Training Guide


enjoy

Thanks man appreciate the help

Thanks!

So, if I got this right, after each week I got up 5%, so my set after first week - starting seconds week, it should look like this -

Set 1 – 5 reps of 65% max weight
Set 2 – 5 reps of 75% max weight
Set 3 – 5 reps of 90% max weight
Set 4 – 5 reps of 90% max weight
Set 5 – 5 reps of 95% max weight

Instead of this, that I first start off from -

Set 1 – 5 reps of 60% max weight
Set 2 – 5 reps of 70% max weight
Set 3 – 5 reps of 85% max weight
Set 4 – 5 reps of 85% max weight
Set 5 – 5 reps of 90% max weight

Not exactly...

You will NOT be able to hit 95% for 5 reps lol

you will do:

Set 1 – 5 reps of 60% max weight
Set 2 – 5 reps of 70% max weight
Set 3 – 5 reps of 85% max weight
Set 4 – 5 reps of 85% max weight
Set 5 – 5 reps of 90% max weight

However, the NEXT week, all of those %'s stay the same...because they are %'s of your 1RM!! Your 1RM is constantly going to be going up each week, that is the goal of the 5x5. You don't have to actually do the 1RM, but it assumes it goes up as your strength will go up as well.

But technically what you posted would be true if you were just considering %'s based off of the ORIGINAL 1RM, and not the CURRENT 1RM.


There will be 5% more on each set PER WEEK...but remember, your 1RM will be going up as well. So basically you are correct....but overthinking it.

Just add 5% per week to the 5x5. Don't worry about the 1RM for now...as that simply served as a baseline for where to begin.

You will always be doing 60/70/85/85/90 % of your max weights...but as previously stated, your max will constantly be climbing because of increased strength....thus the weight in total always goes up 5% per week.

This post was edited by SKCRaynor on Jun 14 2011 12:32pm

is duck meat just as healthy as chicken?

Oh, I see.

But I meant, that I will incrase 5% of my ORIGINAL 1RM, so that's okey, right? ^^

This shit got confusing, lol - sorry

And thanks for your time man, really REALLY appreciated! :):):)

Duck tends to be slightly fattier than chicken, but overall good nutritive properties just the same. It's perfectly fine to eat.