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weight routine

hey everyone. am new to strength training and wanted to know if any knows of good routines online. i've no idea where to start looking.

i did find the strong woman thing, but wanted something a little more extensive.

Mon. Nov 21, 1:11pm

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Why dont you look up the internet and order some good CDs/DVDs?? I think strength training should always be done with some professional help

Tuesday, November 22, 2005, 10:59 PM

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Weight Training for Women

I'm venturing where perhaps no man should dare to go when I offer suggestions on the subject of weight training for women.

I have had a bit of experience in this area, as well as fair success.

I have marked your thread for follow-up, and will get back to you within the next few days.


Wednesday, November 23, 2005, 7:35 PM

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I would love to hear from you as well.. I have marked the thread too!

Thursday, November 24, 2005, 2:53 AM

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Try Cathe Friedrich's tapes. She is amazing, and really tough. Don't give up...


Thursday, November 24, 2005, 11:13 PM

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Weight Training for Women

I have been weight training fairly regularly for approximately 20 years, and off-and-on for 20+ years before that. The two best references I know for someone just getting interested in weight training are:

"Getting Stronger: Weight Training for Men and Women", by Bill Pearl (1986)
Bill Pearl is a 4-time Mr. Universe, as I recall, and has run gyms in California for perhaps the past 50 years. The edition above is available used from Amazon.Com starting at $3.49. A revised edition is available new from Amazon for $14.93 (link to below)

"Lift Your Way to Youthful Fitness: The Comprehensive Guide to Weight Training", by Jan and Terry Todd (1985)
Jan and Terry Todd were respectively the strongest man and woman in the world at one time. They were, and perphaps still are, in the athletic department at the University of Texas, Austin. This book is available used from Amazon starting at $2.99.

The two books reference each other, and Bill Pearl shows up as a model in some of the lifting movements in the book by Jan and Terry Todd. Kinda hard to beat getting the pair of them for under $10.00 used, plus shipping!

My own experience instructing weight training came in a karate studio where I was instructing karate in exchange for my own lessons. I started a class in strength training for interested students, and as it turned out, most of my students were women. I devised a simple program based on the periodization principle outlined in detail in the book by Jan and Terry Todd. (Bill Pearl also has a good section on periodization in his book).

1. Movements we used: squat, powerlifting deadlift, bench press, clean and press, barbell curl, and bent-over row. At any given time, we usually limited the exercises used in a training cycle to 4 or 5 to avoid overwork.

2. Length of a training cycle: 14 weeks.

3. Sets and repetitions at target weight:
Week 1-4: 3 sets of 10 repetitions. Increment weight by 2.5% per week
Week 5-8: 3 sets of 5 repetitions. Increment weight by 5% per week
Week 9-11: 3 sets of 3 repetitions: Increment weight by 7.5% per week.
Week 12: Test for maximum lift for one repetition (Heavy singles)
Week 13-14: "Active Rest", with no organized weight training.

4. Upon completion of the Active Rest phase, start another cycle with weights approximately 5%-10% heavier than previous cycle.

The students were very pleased with their results, as were their significant others. The women students replaced fat with muscle, but never got "masculine" in any way---except they got "bad" because they knew they could really take care of themselves. A couple of the students competed along with me in power lifting competitions at the county & state level. We all came back with trophies to show off at the karate studio, as I recall.

I will continue to watch this thread, and will respond to questions if I can add anything else.



Friday, November 25, 2005, 11:35 AM

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