laaaadies

[Theo]

i'm training a girly for aesthetics and i gotta admit, this pretty new to me.

for blokes, it's all big movements, low rep, lots of sets for muscular development.

for ladies, i'm looking atm and thinking that slow twitch fibre training is more beneficial for the female image and any noticable hypertrophy should be on the butt and thighs, even then with an abundance of slow twitch work for a slender look

this is of course theory, i'm pretty confident that it's heading in the right direction but experience would be valuable for me.

what do you ladies do, what effects do you get, what do you recommend?

thanks a lot

[Rachel421]

hi wolf!  im still not a big training expert, but i can share that since i injured my shoulder kbing continuously for 30min, (stuuupid), i have really enjoyed incorporating more lower body training to get my intensity up.  i jog conintuously, or tabata with planks, climbers, hindu squats, and more jogging.

my big goal is still very simple, get the breathing upped, the face flushed and sweat going to illicite a gh response, ect.  i read on "free the animal" that that guys trainer said much more gh is released when you focus on the legs/gluts. so he gets his legs hammered twice a week.

im not developing big muscles just getting really toned and more dense if thats an acceptable way to describe it. and ever since i picked up a kettlebell, and down loaded the tabata timer, i do feel a definite mind/body connection thats getting stronger.  dont want to sound like an info mercial, but that effect was noticable the very first day i trained with compound movements. it was facinating.

weight wise, im losing every where , but very slowly on my belly.  seems im fasting, and working out regular, but not restricting calories much for my gender and size.   i may end up looking like a 5'5'' tadpole for a while, but that sure beats looking like jabba the hut like last xmas!     

[Theo]

thanks for the reply rachel,

 a high energy expenditure, lots of lactic acid and gives plenty of tone for a female with no excess bulk. sounds like a winning combination.

sorry to hear about your shoulder, but i suppose good came of it, new styles are always good.

[comanighttrain]

What kinda figure does the girl want?

cause uhh...

both these girls are attractive

http://bodyspace.bodybuilding.com/MONIKAPL/ (http://bodyspace.bodybuilding.com/MONIKAPL/)

And

http://bodyspace.bodybuilding.com/robisteal/ (http://bodyspace.bodybuilding.com/robisteal/)

But totally different. Bodybuilding.com is a goldmine for this sorta stuff as well for building the way you want to look.

[Theo]

cheers for the links man, s'appreciated.

well i think a lot of the figure difference between those two girls is down to hormones which would be a big project indeed lol but i think just a toned look without overdefining or bulking up.

[Ró-fhéinní]

Muscle tone for your girl can be done easily with compound movements and high intensity.  im sure you already know all the info on it - it just burns fat faster to show the muscle and also builds a bit of density to the muscle.

women don't get crazy muscle from it because they don't produce enough testosterone to build it. basically train them like you would train yourself.

[Ró-fhéinní]

sorry, i dont know how to edit

anyway, just a thought on what a girl would find easier to acclimate to - a workout that leads to hypertrophy and soreness for days, or a challenging workout that is uplifting and gives an energy boost.  maybe they're different in the uk, but most girls i run into aren't too fond of sore achy muscles and usually stop working out because of that

[Theo]

yeah mann good thinking thanks for the input it's appreciated.

[comanighttrain]

damn you wolf, now im prowling bodybuilding.com for hotties.

[Theo]

ahahaha

[clake16]

I'm not very familiar with training with/for girls either, or familiar with lots of the compound bodyweight exercises.  The girl I'm seeing want to tone up a bit.  What are some good things I can pass onto her?  Mainly looking for body-weight type stuff or things she can easily do at home.  I was contemplating 300 style workout to really get things intense/quick.  What do you all think of that?  Also, do any of you have any good sources for more info on 300 type stuff or compound bodyweight stuff.  She's athletic, so should be able to handle most things.  The last thing that came to mind was a TRX.  Anyways, enlighten me : )

[Rachel421]

http://www.justinowings.com/b/workout.php/turbulence-training-s-crazy-8-bodyweight-08

i like this, probably since theres a video example rountine. this is my goal workout. of course i can do it now if i modify ALOT.  sometimes my crosscounty skis looks more like tap dancing . lol. (but i keep moving)

[Theo]

i don't think bodyweight exercises get anyone bulky in a hurry, thinking of it now a lot of gymnasts have crazy bodies.

i think that is owed more to their control of tension instead of many reps though.

if they want to tone, hard but low reps. i use deadlift for that purpose only on very few reps because it's easy to pick up and incorporates much of the body, i'll let you know how that works out.

but as ro-fheinni pointed out it's probably good to make it enjoyable, if it's not they won't want to do it.

Things are working out great this end now btw, thanks a lot for all the advice guys it's appreciated.