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Thread: Strength building plan for women?

  1. #11
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    Nov 2012
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    Quote Originally Posted by nyhnqxam24 View Post
    New Rules of Lifting for Women.
    Is that a link you posted or something? Because I can't read it.

  2. #12
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    Oct 2012
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    Quote Originally Posted by 14emom View Post
    Is that a link you posted or something? Because I can't read it.
    It's a book/workout plan. I did the whole program a while ago and it helped me gain 11lbs of lean mass (I'd had no lifting experience before then, so it was beginner's muscle - but that's still good progress!) My only issue was that the workouts took me like 2 hours, and there are so many alternating sets that it seems to go on forever. It was very effective for building muscle, though.

  3. #13
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    Jan 2012
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    West Sussex, England
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    I've just started NRLW and finding it v good

    NROL for Women The New Rules of Lifting

  4. #14
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    Dec 2012
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    Brooklyn, NY
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    Ladies, anyone have any specific thoughts on Starting Strength vs. New Rules? From what I can tell, Starting Strength is good for getting a strong foundation in traditional barbell training, whereas NRLW is more of a particular methodology geared toward women.

  5. #15
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    Jun 2012
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    Indiana
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    I started seriously lifting with Body for Life, but I have found that what I hate about lifting is the time it takes, so I don't do it as often as I should, but, then from what I am reading, you shouldn't have to do it more that a couple of times a week. DH is the proof of that. At 51 and after two cancer surgeries, the last one in May was major abdominal surgery, in the last year and a half and he is cut and his arms are as big as I have ever seen them. He works out twice a week usually and sometimes only once a week depending on how he feels. He is making more gains now than he did when he lifted religiously three or four times a week.

    A couple of weeks ago, I ran into a possible answer to my problem. I found Tabata. I have been working out twice a week for the last two weeks using the Tabata method with body weight exercises and I have been as sore as I ever was doing a long lifting workout. Yesterday I cranked out a total of 25 push-ups, 15 assisted pull-ups, 50 squats and 40 kettle ball swings in four minutes and each one of those was more than I was able to do in a longer workout a month ago.

    You should also know that I also do a couple of hours of Tai Chi each week along with Yoga stretches.

  6. #16
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    Nov 2012
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    New Jersey
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    Quote Originally Posted by BklynGirl View Post
    Ladies, anyone have any specific thoughts on Starting Strength vs. New Rules? From what I can tell, Starting Strength is good for getting a strong foundation in traditional barbell training, whereas NRLW is more of a particular methodology geared toward women.
    Does anyone know how these methods differ from P90X or X2? Just curious.

  7. #17
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    Nov 2011
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    Quote Originally Posted by BklynGirl View Post
    Ladies, anyone have any specific thoughts on Starting Strength vs. New Rules? From what I can tell, Starting Strength is good for getting a strong foundation in traditional barbell training, whereas NRLW is more of a particular methodology geared toward women.
    I think when you are new it probably doesn't make a whole lot of difference. I chose Starting Strength because it was simple. There were fewer things I would need to learn, fewer pieces of equipment I'd have to fuss with. A few warmups and then lift 3 sets of 5. Add more weight to the bar every time. That just sounded simpler and I was already confused enough. I also looked at Stronglifts, but the 5 sets of 5 looked like it would kill me.
    Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

  8. #18
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    Jun 2011
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    Starting Strength or Strong Lifts 5x5 are simpler and cut out a lot of fluttering about the gym from a piece of equipment to a piece of equipment. It focuses your efforts. Less lifts per session in my humble is better than more, particularly if your goal is a strength gain. Get thyself ancle weights and go incrementally by a lb a session on UB lifts and 2 lbs for squats with 5 lbs left on the DL. That's fine. Don't worry too much about the progression, concentrate on doing the best you can each time. Try not to lift 4x a week. You are messing your recovery even you are training a different group of muscle.
    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
    When I let go of what I am, I become what I might be.

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