Masher59
MuscleChemistry Registered Member
The Female Training Bible: Everything You Need To Get The Sexy Body You Desire!
Fitness can be an intimidating endeavor. We want to help you overcome your fears. Here's all you need to know about weight training, nutrition, cardio, and supplements so you can walk into the gym and rock it!
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Fitness can be intimidating. Even small, mom-and-pop gyms are usually full of weird-looking machines, equipment you don't know how to use, and unapproachable sexy people lugging around milk cartons full of pink water. Most of us new to the world of weights will walk into a gym feeling immediately overwhelmed. There's so much going on it's difficult to even know where to begin!
That's when the non-scary elliptical calls your name. Your friendly neighborhood cardio machines have never failed you, so you jump on one and start swooshing. And that's where you stay, silently watching other people go about their awesome-looking workouts.
When you finally muster the courage to try some resistance training, you'll likely head over to the machines. You'll choose an open one, read the directions, and then try to copy whatever the model is doing in the pictures. "WTF am I doing?" you may ask yourself as you go through the motions. "Is this even right? I swear those directions don't make any sense. Good God, I hope no one is watching me!"
After your bout with the machines, you think about making your way to the dumbbell rack, but it's overrun with huge, muscle-bound guys doing their best to out-bro each other. Besides, what the hell would you even do once you had dumbbells in your hands?
After you leave the gym, you head home and start arguing with yourself about your next meal: I just worked out, why should I ruin it by eating? Maybe I'll just have some pasta...
And thus you struggle on with your fitness routine, never quite making the progress you hope to make and always wondering what "the secret" could be.
If any of this sounds familiar, you're in dire need of a fitness overhaul! Thankfully, you've come to the right place. The "Female Training Bible" offers everything you need to walk into the gym with confidence so you can start building your happiest, strongest, best self.
TRAINING [FONT=ProximaNovaExCn !important]WEIGHT TRAINING FOR A BETTER BODY[/FONT]
Many women worry that weight training will somehow transform them into Hulk-ettes, so they spend hours doing cardio in order to maintain their "feminine" figure. The truth is, women just don't have the hormonal support to gain muscle mass like men. The hormone testosterone is responsible for large increases in muscle mass. Women's testosterone levels are a fraction of men's. That means you can bench press without concerning yourself about how much chest hair you might grow.
There are women, typically professional bodybuilders, who look masculine. It takes many, many years of dedication and a particular lifestyle to achieve this sort of muscularity. Unless you have goals of becoming the next star in female bodybuilding, you don't ever need to worry about looking too masculine.
You're right about one thing, though: training with weights will increase your lean muscle mass. That's a good thing! The more muscle you have, the more calories your body will burn. The more calories you burn, the leaner you'll get. Increased muscle mass will also add shape to your arms, take inches from your tummy, and even add some roundness to your booty! When women's magazines talk about "tone," they're really talking about strong muscles.
REACH YOUR FITNESS GOALS EFFICIENTLY
Another problem women run into is that they just don't know what they should be lifting or why. We hear and read things like "split," "leg day," and "programming," but have no context for those ideas or how they apply to us.
All those fancy words refer to one thing: the routine you'll use to achieve your fitness goals. To get the best results from lifting, it's important to lift with purpose and direction. You can't wander from machine to machine without first establishing which exercises and which amount of sets and reps will best help you achieve your goals.
If you're not sure how to reach your goals most efficiently, try one of our awesome trainers. It's like having a personal trainer, except you don't have to pay for one. We've done all the prep for you—all you have to do is follow along!
CURVE APPEAL [FONT=ProximaNovaExCn !important]YOUR 12-WEEK WEIGHT TRAINING PROGRAM[/FONT]
This program is meant to improve your strength, muscle size, and conditioning simultaneously. Each four-week block will build upon the strength and skill you learn from the previous four weeks.
The general format for every workout is as follows:
Each of your workouts should include a warm-up that will activate your muscles, prepare your central nervous system for the workout, and increase your blood flow to your muscles. It's also a great idea to do foam rollingbefore each workout. For leg workouts, roll the quads, hamstrings, IT band, piriformis, and calves. For upper-body workouts, roll the shoulder, chest, triceps, and biceps.
This movement is done for 20 reps. You don't have to do all 20 reps in one set. Choose a set and rep scheme which will allow you to perform all 20 reps without feeling fatigued.
Each workout will include a prime, compound movement. You will perform these compound movements for 5 sets of 5 reps. Be sure to challenge yourself with weight. Prime movements should be heavier than assistance movements. Rest 1-2 minutes between sets.
These exercises will help add shape to your musculature. Perform them for 8-12 reps. There's no need to go ultra heavy while you perform these movements. Rest on all assistance movements should be as short as possible, but not so short that you must reduce the weight.
Your cardio will come in a couple different forms. On each day you train with weights, you'll do 20 minutes of high-intensity intervals. Choose an interval scheme that's challenging, but not impossible. Thirty seconds of all-out work, followed by 1 minute of recovery is usually a good place to start. One day per week, you'll do 30-45 minutes of low-intensity cardio. On these days, you can jump on your favorite cardio machine for some extra fat-burning.
For the first couple weeks, we'll use relatively lighter loads. We'll progress to using heavier loads as we move forward, but for now, don't push yourself beyond where you feel safe. Once you feel comfortable doing the movements and understand how they should feel, then you can start adding a more weight. Take full advantage of our exercise database by clicking on each exercise below for detailed instructions!
[FONT=ProximaNovaExCnBold !important]DAY 1
[/FONT]
[/FONT]
20 reps[/FONT]
5 sets of 5 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
20 minutes[/FONT]
[FONT=ProximaNovaExCnBold !important]DAY 2
[/FONT]
20 reps[/FONT]
5 sets of 5 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
20 minutes[/FONT]
[FONT=ProximaNovaExCnBold !important]DAY 3
[/FONT]
20 minutes[/FONT]
[FONT=ProximaNovaExCnBold !important]DAY 4
[/FONT]
20 reps[/FONT]
5 sets of 5 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
20 minutes[/FONT]
[FONT=ProximaNovaExCnBold !important]DAY 5
[/FONT]
20 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 20 seconds[/FONT]
20 minutes[/FONT]
WEEKS 5-8
For the next four weeks, we alter the primary movement, progressing to a more advanced version. We also add some new accessory lifts and replace others. Your goal should be to increase the weight on your primary movement each week, even if it's just a tiny bit. If you need a spotter to finish your reps, grab one. It's imperative that you progress.
[FONT=ProximaNovaExCnBold !important]DAY 1
[/FONT]
20 reps[/FONT]
5 sets of 5 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
20 minutes[/FONT]
[FONT=ProximaNovaExCnBold !important]DAY 2
[/FONT]
20 reps[/FONT]
5 sets of 5 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
3 sets of 8-12 reps[/FONT]
20 minutes[/FONT]
[FONT=ProximaNovaExCnBold !important]DAY 3
[/FONT]
20 minutes[/FONT]
[FONT=ProximaNovaExCnBold !important]DAY 4
[/FONT]
20 reps[/FONT]
5 sets of 5 reps[/FONT]
Fitness can be an intimidating endeavor. We want to help you overcome your fears. Here's all you need to know about weight training, nutrition, cardio, and supplements so you can walk into the gym and rock it!
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That's when the non-scary elliptical calls your name. Your friendly neighborhood cardio machines have never failed you, so you jump on one and start swooshing. And that's where you stay, silently watching other people go about their awesome-looking workouts.
When you finally muster the courage to try some resistance training, you'll likely head over to the machines. You'll choose an open one, read the directions, and then try to copy whatever the model is doing in the pictures. "WTF am I doing?" you may ask yourself as you go through the motions. "Is this even right? I swear those directions don't make any sense. Good God, I hope no one is watching me!"
After your bout with the machines, you think about making your way to the dumbbell rack, but it's overrun with huge, muscle-bound guys doing their best to out-bro each other. Besides, what the hell would you even do once you had dumbbells in your hands?
After you leave the gym, you head home and start arguing with yourself about your next meal: I just worked out, why should I ruin it by eating? Maybe I'll just have some pasta...
And thus you struggle on with your fitness routine, never quite making the progress you hope to make and always wondering what "the secret" could be.
If any of this sounds familiar, you're in dire need of a fitness overhaul! Thankfully, you've come to the right place. The "Female Training Bible" offers everything you need to walk into the gym with confidence so you can start building your happiest, strongest, best self.
TRAINING [FONT=ProximaNovaExCn !important]WEIGHT TRAINING FOR A BETTER BODY[/FONT]
Many women worry that weight training will somehow transform them into Hulk-ettes, so they spend hours doing cardio in order to maintain their "feminine" figure. The truth is, women just don't have the hormonal support to gain muscle mass like men. The hormone testosterone is responsible for large increases in muscle mass. Women's testosterone levels are a fraction of men's. That means you can bench press without concerning yourself about how much chest hair you might grow.
There are women, typically professional bodybuilders, who look masculine. It takes many, many years of dedication and a particular lifestyle to achieve this sort of muscularity. Unless you have goals of becoming the next star in female bodybuilding, you don't ever need to worry about looking too masculine.
You're right about one thing, though: training with weights will increase your lean muscle mass. That's a good thing! The more muscle you have, the more calories your body will burn. The more calories you burn, the leaner you'll get. Increased muscle mass will also add shape to your arms, take inches from your tummy, and even add some roundness to your booty! When women's magazines talk about "tone," they're really talking about strong muscles.
REACH YOUR FITNESS GOALS EFFICIENTLY
Another problem women run into is that they just don't know what they should be lifting or why. We hear and read things like "split," "leg day," and "programming," but have no context for those ideas or how they apply to us.
All those fancy words refer to one thing: the routine you'll use to achieve your fitness goals. To get the best results from lifting, it's important to lift with purpose and direction. You can't wander from machine to machine without first establishing which exercises and which amount of sets and reps will best help you achieve your goals.
If you're not sure how to reach your goals most efficiently, try one of our awesome trainers. It's like having a personal trainer, except you don't have to pay for one. We've done all the prep for you—all you have to do is follow along!
CURVE APPEAL [FONT=ProximaNovaExCn !important]YOUR 12-WEEK WEIGHT TRAINING PROGRAM[/FONT]
This program is meant to improve your strength, muscle size, and conditioning simultaneously. Each four-week block will build upon the strength and skill you learn from the previous four weeks.
The general format for every workout is as follows:
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]1[/FONT][/COLOR]
WARM-UPEach of your workouts should include a warm-up that will activate your muscles, prepare your central nervous system for the workout, and increase your blood flow to your muscles. It's also a great idea to do foam rollingbefore each workout. For leg workouts, roll the quads, hamstrings, IT band, piriformis, and calves. For upper-body workouts, roll the shoulder, chest, triceps, and biceps.
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]2[/FONT][/COLOR]
ACTIVATION MOVEMENT FOR SPEED AND MOBILITYThis movement is done for 20 reps. You don't have to do all 20 reps in one set. Choose a set and rep scheme which will allow you to perform all 20 reps without feeling fatigued.
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]3[/FONT][/COLOR]
PRIME MOVEMENT FOR MUSCLE STRENGTHEach workout will include a prime, compound movement. You will perform these compound movements for 5 sets of 5 reps. Be sure to challenge yourself with weight. Prime movements should be heavier than assistance movements. Rest 1-2 minutes between sets.
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]4[/FONT][/COLOR]
ASSISTANCE WORK FOR MUSCLE SHAPEThese exercises will help add shape to your musculature. Perform them for 8-12 reps. There's no need to go ultra heavy while you perform these movements. Rest on all assistance movements should be as short as possible, but not so short that you must reduce the weight.
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]5[/FONT][/COLOR]
CONDITIONING FOR CARDIOVASCULAR HEALTH AND FAT LOSSYour cardio will come in a couple different forms. On each day you train with weights, you'll do 20 minutes of high-intensity intervals. Choose an interval scheme that's challenging, but not impossible. Thirty seconds of all-out work, followed by 1 minute of recovery is usually a good place to start. One day per week, you'll do 30-45 minutes of low-intensity cardio. On these days, you can jump on your favorite cardio machine for some extra fat-burning.
[COLOR=#232323 !important][FONT=ProximaNovaExCn !important]
APPLY THIS PROGRAM IN BODYSPACE[/FONT][/COLOR]
WEEKS 1-4
For the first couple weeks, we'll use relatively lighter loads. We'll progress to using heavier loads as we move forward, but for now, don't push yourself beyond where you feel safe. Once you feel comfortable doing the movements and understand how they should feel, then you can start adding a more weight. Take full advantage of our exercise database by clicking on each exercise below for detailed instructions!
[FONT=ProximaNovaExCnBold !important]DAY 1
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]1[/FONT][/COLOR]
[FONT=ProximaNova !important]FOAM ROLLER[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]2[/FONT][/COLOR]
[FONT=ProximaNova !important]FRONT BOX JUMP20 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]3[/FONT][/COLOR]
[FONT=ProximaNova !important]ONE LEG BARBELL SQUAT5 sets of 5 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]4[/FONT][/COLOR]
[FONT=ProximaNova !important]BARBELL HIP THRUST3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]5[/FONT][/COLOR]
[FONT=ProximaNova !important]LYING LEG CURLS3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]6[/FONT][/COLOR]
[FONT=ProximaNova !important]CALF PRESS3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]7[/FONT][/COLOR]
[FONT=ProximaNova !important]HIT CARDIO20 minutes[/FONT]
[FONT=ProximaNovaExCnBold !important]DAY 2
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]1[/FONT][/COLOR]
[FONT=ProximaNova !important]MEDICINE BALL CHEST PASS20 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]2[/FONT][/COLOR]
[FONT=ProximaNova !important]PUSHUPS5 sets of 5 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]3[/FONT][/COLOR]
[FONT=ProximaNova !important]PUSHUPS3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]4[/FONT][/COLOR]
[FONT=ProximaNova !important]DIPS - CHEST VERSION3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]5[/FONT][/COLOR]
[FONT=ProximaNova !important]DIPS - CHEST VERSION3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]6[/FONT][/COLOR]
[FONT=ProximaNova !important]HIT CARDIO20 minutes[/FONT]
[FONT=ProximaNovaExCnBold !important]DAY 3
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]1[/FONT][/COLOR]
[FONT=ProximaNova !important]HIT CARDIO20 minutes[/FONT]
[FONT=ProximaNovaExCnBold !important]DAY 4
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]1[/FONT][/COLOR]
[FONT=ProximaNova !important]ONE-ARM KETTLEBELL SWINGS20 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]2[/FONT][/COLOR]
[FONT=ProximaNova !important]ROMANIAN DEADLIFT5 sets of 5 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]3[/FONT][/COLOR]
[FONT=ProximaNova !important]WIDE-GRIP LAT PULLDOWN3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]4[/FONT][/COLOR]
[FONT=ProximaNova !important]BENT OVER BARBELL ROW3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]5[/FONT][/COLOR]
[FONT=ProximaNova !important]FLEXOR INCLINE DUMBBELL CURLS3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]6[/FONT][/COLOR]
[FONT=ProximaNova !important]HIT CARDIO20 minutes[/FONT]
[FONT=ProximaNovaExCnBold !important]DAY 5
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]1[/FONT][/COLOR]
[FONT=ProximaNova !important]STANDING TWO-ARM OVERHEAD THROW20 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]2[/FONT][/COLOR]
[FONT=ProximaNova !important]STANDING DUMBBELL PRESS3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]3[/FONT][/COLOR]
[FONT=ProximaNova !important]FACE PULL3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]4[/FONT][/COLOR]
[FONT=ProximaNova !important]PLANK3 sets of 20 seconds[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]6[/FONT][/COLOR]
[FONT=ProximaNova !important]HIT CARDIO20 minutes[/FONT]
WEEKS 5-8
For the next four weeks, we alter the primary movement, progressing to a more advanced version. We also add some new accessory lifts and replace others. Your goal should be to increase the weight on your primary movement each week, even if it's just a tiny bit. If you need a spotter to finish your reps, grab one. It's imperative that you progress.
[FONT=ProximaNovaExCnBold !important]DAY 1
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]1[/FONT][/COLOR]
[FONT=ProximaNova !important]FRONT BOX JUMP20 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]2[/FONT][/COLOR]
[FONT=ProximaNova !important]FRONT BARBELL SQUAT5 sets of 5 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]3[/FONT][/COLOR]
[FONT=ProximaNova !important]SINGLE-LEG HIP THRUST (SHOWN TWO-LEGGED)3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]4[/FONT][/COLOR]
[FONT=ProximaNova !important]LEG EXTENSIONS3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]5[/FONT][/COLOR]
[FONT=ProximaNova !important]SEATED LEG CURL3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]6[/FONT][/COLOR]
[FONT=ProximaNova !important]SEATED CALF RAISE3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]7[/FONT][/COLOR]
[FONT=ProximaNova !important]HIT CARDIO20 minutes[/FONT]
[FONT=ProximaNovaExCnBold !important]DAY 2
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]1[/FONT][/COLOR]
[FONT=ProximaNova !important]MEDICINE BALL CHEST PASS20 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]2[/FONT][/COLOR]
[FONT=ProximaNova !important]DUMBBELL BENCH PRESS5 sets of 5 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]3[/FONT][/COLOR]
[FONT=ProximaNova !important]INCLINE DUMBBELL FLYES3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]4[/FONT][/COLOR]
[FONT=ProximaNova !important]DIPS - CHEST VERSION3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]5[/FONT][/COLOR]
[FONT=ProximaNova !important]TRICEP DUMBBELL KICKBACK3 sets of 8-12 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]6[/FONT][/COLOR]
[FONT=ProximaNova !important]HIT CARDIO20 minutes[/FONT]
[FONT=ProximaNovaExCnBold !important]DAY 3
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]1[/FONT][/COLOR]
[FONT=ProximaNova !important]LOW-INTENSITY CARDIO20 minutes[/FONT]
[FONT=ProximaNovaExCnBold !important]DAY 4
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]1[/FONT][/COLOR]
[FONT=ProximaNova !important]ONE-ARM KETTLEBELL SWINGS20 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]2[/FONT][/COLOR]
[FONT=ProximaNova !important]SUMO DEADLIFT5 sets of 5 reps[/FONT]
[COLOR=#FFFFFF !important][FONT=ProximaNovaExCnBold !important]3[/FONT][/COLOR]
