Planning Workouts

[Jgib5328]

Most girls do really high rep and low weight, that's how you get really toned and a lot of muscle endurance, which would also help you run a marathon. You don't want to try to lift a lot of weight, or else you'll get bulky, unless you like that sort of thing. You also have to be really careful about how you plan your workout, it's very important.

[Solaris]

Most girls do really high rep and low weight, that's how you get really toned and a lot of muscle endurance, which would also help you run a marathon. You don't want to try to lift a lot of weight, or else you'll get bulky, unless you like that sort of thing. You also have to be really careful about how you plan your workout, it's very important.

Can you start a new thread and explain what you mean? That way we can keep this one about nutrition, but I'd like to hear your, and others', input on planning workouts and such.

[Aoiluna]

Yea I know about high rep low weight, that is what I have been doing and always have been doing in the past. When i'm not at school I train in muay thai kickboxing which is a ton of cardio and building of muscle speed and coordination. There are guys there who really know a ton about smart exercising, and the workouts were well-planned and I was a lean mean fighting machine. Sadly I have no one here at school to train with so I try my best to workout without having some sort of guidance or activity. I feel like I know very little and I'm always paranoid that I'm somehow sabotaging my workout progress.





Aoiluna added to this post, 0 minutes and 45 seconds later...

agh I should report my own post so we can just relocate it all

[bucolic_]

Women won't get excessively bulky unless they have some kind of hormone disorder, or "enhanced" hormone levels.

Personally, I think women should figure out what their goals are, and figure out their program from there, regardless of whether or not it's a "man's" workout.

If you're strength training, use heavy weights.

It's actually a little silly, people assume that as soon as you touch weights, your muscles just explode. Even for men, it's often very difficult to put on a lot of weight while working out, and even *more* difficult for women. Furthermore, it's *completely* possible to get stronger without a significant increase in size.

Google Mark Rippetoe if you want to find a decent beginners workout. Look for the workout from the book "starting strength," or even buy the book itself, it's an excellent book.

Also, quick question, what kind of high rep workouts were you doing? Would you mind posting a quick routine? If you're looking for some conditioning with weights, I know a few rather sinister workouts ;)

Also, since you're doing muay thai, you might want to look into Bas Rutten's CD/DVD for some other options, I've only heard good things about that set, plus I have no qualms sending a little business Bas's way ;) It's actually meant for MMA, but has some muay-thai only workouts IIRC.

[Muse]

I train in Muay Thai as well and I highly recommend these two sources. The first is a series of blog posts from a guy who has been a conditioning adviser for two ex-Lumpini champions (arguably the most distinguished title in the muay thai world)

The second is more focused on boxing, but it still applies very well. This guy certainly knows his stuff.

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A professional fighter's workout is designed to produce amazing endurance and highly functional strength. A toned and muscular physique is merely a byproduct of this training. If you simply want to get big however, then I'd recommend conventional bodybuilding.

[bucolic_]

I heavily recommend rosstraining as well. I'm actually a bit embarrassed that I didn't mention him in my post ;) His books are worth every penny, in fact, I'd like to change my previous recommendation for Bas, and say that Ross is probably the first place to check out for conditioning. The forums are great too.

I tend to use ross for some of my conditioning, but still do a more conventional weight program for strength/power (generally a mix of power / olympic lifting), but Ross still covers a lot of strength-training, and a lot of it is very applicable to a student, since it relies on minimal equipment. He actually was called out at one point on his max deadlift, and Ross put up some very impressive numbers for his size, and somebody who'd never been a true "power lifter."

[Aoiluna]

Also, quick question, what kind of high rep workouts were you doing? Would you mind posting a quick routine? If you're looking for some conditioning with weights, I know a few rather sinister workouts ;)

Also, since you're doing muay thai, you might want to look into Bas Rutten's CD/DVD for some other options, I've only heard good things about that set, plus I have no qualms sending a little business Bas's way ;) It's actually meant for MMA, but has some muay-thai only workouts IIRC.

Well I am into a little mma as well, so that would help me regardless.

Oh I love sinister workouts, send them my way! Mine are definitely not sinister enough. I use 8lb free weights for my upper body and use the machines for the calves and upper leg muscles. I have an extensive core workout as well, but if you have any suggestions I will take them. This doesnt include the cardio part of my workout.



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A professional fighter's workout is designed to produce amazing endurance and highly functional strength. A toned and muscular physique is merely a byproduct of this training. If you simply want to get big however, then I'd recommend conventional bodybuilding.

That is pretty much my aim, I'm not looking to body build or bulk up at all. The links are amazing, thanks. The videos were extremely helpful. I may have to pay a visit a thai camp when I'm in San Fransisco this summer.

[Motor Jax]

alright, i've been thinking about this myself

i am not growing any taller than 5'8"

i weigh 185-190 lbs

mostly in the chest and leg area

what i am looking for is an agressive workout like the kickboxing

but also something that would excercise the main muscles in the back, sides, abdomen area all evenly

i keep thinking about the hooks one gets for the legs that would suspend one upside down, and doing crunches in all those directions

but since i don't have those, i was wondering if their is another to work those specific areas

i'm in the Navy anyways, and there is always access to any gym but i just wanted to get some ideas first





Motor Jax added to this post, 0 minutes and 48 seconds later...

i'm also looking at doing a lot of running

[Muse]

That is pretty much my aim, I'm not looking to body build or bulk up at all. The links are amazing, thanks. The videos were extremely helpful. I may have to pay a visit a thai camp when I'm in San Fransisco this summer.

The writer of that mymuaythai blog is based out of the muay thai gym Fight&Fitness (To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.), which just happens to be in San Fransisco. Mark Mian (author of first link posts), I think frequents that gym too, but his own facility (To view links or images in this forum your post count must be 2 or greater. You currently have 0 posts.) is located in San Fransisco as well, so you're in luck.





Muse added to this post, 4 minutes and 2 seconds later...

alright, i've been thinking about this myself

i am not growing any taller than 5'8"

i weigh 185-190 lbs

mostly in the chest and leg area

what i am looking for is an agressive workout like the kickboxing

but also something that would excercise the main muscles in the back, sides, abdomen area all evenly

i keep thinking about the hooks one gets for the legs that would suspend one upside down, and doing crunches in all those directions

but since i don't have those, i was wondering if their is another to work those specific areas

i'm in the Navy anyways, and there is always access to any gym but i just wanted to get some ideas first





Motor Jax added to this post, 0 minutes and 48 seconds later...

i'm also looking at doing a lot of running

Motor, seriously try to get into some kickboxing training. Stand-up fighting sports such as boxing, kickboxing, and muay thai work wonders for the core. It is the most important area of the body for these sports because all power and balance depend on it.

From my experience, military bases don't seem to offer much for this sort of training, but depending on where you are deployed you should check out if anything is offered locally.

[Tfreezin]

Most girls do really high rep and low weight, that's how you get really toned and a lot of muscle endurance, which would also help you run a marathon. You don't want to try to lift a lot of weight, or else you'll get bulky, unless you like that sort of thing. You also have to be really careful about how you plan your workout, it's very important.

I'm sorry, but this is really bad advice. First of all, it's almost impossible for girls to get "bulky" without taking some form of anabolic steroids. Yes high rep and low weight will help for building muscle endurance, but this endurance will be more applicable to your fast twitch muscle fibers, rather than the slow twitch that are used for running.