My muscleless gf wants to put on some weight (how is this?)

Discussion in 'Fitness & Nutrition' started by PerfX, Aug 7, 2007.

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  1. PerfX

    PerfX New Member

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    bottom line is my gf is tiny, with no muscle in her upper body. Her legs aren't bad, but the upper body definitely needs some muscle to it. She's 5'8 110lbs. Picture your typical cross-country runner. She wants to put on some good mass, and right now, I have her doing something along the lines of:

    Day 1: Chest/Tri/Shoulders

    Barbell Bench: 1x8(warmup), 4x6
    Tri Pushdown/DB Skullcrusher (alternate): 3x8
    DB Shoulder Press: 3x8
    Incline DB bench: 2x8
    DB raises (side/front): 2 supersets of 8 each
    Dips to finish off...she's spent here, so basically do what she can, while attempting 3 sets of 8...has to be assisted for now

    Day 2: Back/Biceps

    Deadlift: 1x8(warmup), 1x6, 3x4 working
    BB Curl: 3x8
    Pulldown/Pullups: 3x8
    Hammer Curl: 2x6-8
    Pivot-bar Row: 2x6-8

    Day 3: Off

    Day 4: Legs/Abs

    Squats: 1x8 (warmup), 4x6 working sets
    ...then she does a few machines for legs...not sure what all it was, but she said that she did 2x8 on each one...I think she did the hip machine, Extension, and finished with leg press

    Leg Raises with someone pushing down as they come up 3x15
    Crunches on exercise ball 3x15
    weighted cable crunches 3x15
    Weighted bends 3x12

    Day 5: Off

    How does this look? Probably terrible.:hs:
     
  2. PerfX

    PerfX New Member

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    I never know if you guys are serious or not :hs:
     
  3. Uglybob69

    Uglybob69 I miss beer.

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    He's serious.
     
  4. Limp_Brisket

    Limp_Brisket New Member

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    I'm trying, but I'm going to need assistance...


    pics?
     
  5. The Boy Bastard

    The Boy Bastard Bewbie's??

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    He's serious, neuromuscular recruitment is generally the first 6 weeks (newbie or after a long lay off) of progress in one's development.
     
  6. Hood Moses

    Hood Moses I part the Black Seas...

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    If its a honest hearted question, such as this, chris is pretty serious.

    If its whats the best chest exercise in the shortest amount of time hell tell you rack pulls.
     
  7. ACLdestroyer

    ACLdestroyer OT Supporter

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    Wanna know the best option? Just forget about it cause shes gonna quit in a few days/weeks anyways.
     
  8. maks

    maks Bah! t(-_-t)

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    We really need to see pics. One of her now and another for the kind of body she wants to achieve.
     
  9. KIDRR

    KIDRR Duck dog>* OT Supporter

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    I have my gf do 3 days of weight after her 60mins of cardio

    Day 1
    Assisted pull ups
    Rows
    Curls

    cardio
    off

    Day 2

    Cleans
    Db bench
    Pull downs

    cardio

    Day 3

    Incline fly's
    Shoulder side raises
    Squats
    Lunges

    off
     
  10. BoypussY

    BoypussY game over.

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    make sure shes eating enough and her diet is high in protein
     
  11. Neo22

    Neo22 OT Supporter

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    Try to have rep range 12-15 to start. She has to build tendon strength first. I prob would not put her on any low rep movements for a long time.
     
  12. Neo22

    Neo22 OT Supporter

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    why would she need a high protein diet? Girls don't produce an enormous amount of test or anything lol
     
  13. Limp_Brisket

    Limp_Brisket New Member

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    even when she's been lifting for awhile i think leaving her at 10-12 reps would be optimal. I don't think women really need to do less than that.
     
  14. BoypussY

    BoypussY game over.

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    to help her recover and a high protein/low carb diet will help her put on lean mass
     
  15. fatmoocow

    fatmoocow bored OT Supporter

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    girls need lots of squats/deadlifts and variations thereof. I'd have her do stiff legged dead lifts, regular deadlifts, sumo deadlifts. Front squats, back squats, overhead squats, cleans, etc.

    After all that then I'd let her do some bench.
     
  16. GOGZILLA

    GOGZILLA Double-Uranium Member

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    yeah that wouldnt make her quit instantly
     
  17. MaineSucks

    MaineSucks OT Supporter

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    :rofl::rofl::rofl:


    Where were you Saturday :squint:
     
  18. Neo22

    Neo22 OT Supporter

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    really? When I hear high protein I consider that 250-300g a day which is WAAY to much for any female let alone most males.
     
  19. Ricey McRicerton

    Ricey McRicerton New Member

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    I have a friend who argues with me that anything over ~90g is wayyy too much and I'm going to have massive kidney failure by the time I'm 45. :mamoru:
     
  20. GOGZILLA

    GOGZILLA Double-Uranium Member

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    well noone had said anything to me about the meet, i thought it was this weekend coming up now. so im sitting there friday night half drunk and coach calls me up (9pmish) telling me to be there in the morning LOL!!!!! On top of that my lower back is pretty fucked up right now i think i hit the box wrong or something but its been hurting pretty bad for about 2 weeks now so im taking a couple weeks off it. theres no way i couldve picked up anything much less loaded on saturday :( i felt bad though if that counts
     
  21. MaineSucks

    MaineSucks OT Supporter

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    Nah its cool... I only had to hand off for 30 bench attempts and all the warmups :squint:
     
  22. GOGZILLA

    GOGZILLA Double-Uranium Member

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    :rofl: sorry dude, call it active recovery
     
  23. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    :rofl::rofl::rofl::rofl::rofl::rofl:
     
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