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Questions about training a female


vampire
(@vampire)
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Joined: 6 months ago
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I have been training people for the past 3-4 years and still find it hard to find valuable advice for training females. My current female client is about 5'8.5" and about 160lbs and her bodyfat is pretty low (18-20%). Keep in mind that she is only 18 years old. She wants to be about 135lbs and about 15%BF.

I had her doing a traditional one bodypart a day workout with each set going to about 10 reps, and she grew like a weed. I have her doing cardio 4 days a week at 45mins, and she doesn't lose size????

Her diet is split into 6 small meals a day with low carbs (20%) high protein (40%) and moderate fat from fish and unsalted nuts (40%).

If she was inclined to go into bodybuilding, she would probably go pro.

Any advice would be greatly appreciated.

Vampire


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danl
 danl
(@danl)
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tell her to avoid years of frustration and agonizing cardio and diet to train the body that God gave her.if she responds as you say then God has given her the genetic gift of a bodybuilding body.all girls cant be barbie dolls and figure models,but that doesnt make them any less beautiful.bb women are some of the most georgous women in the world.


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bigkap
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Increase the repititions, (12-15 or 15-20/set) and increase the cardio as well (5 days of 30-45 mins), drop her fat down too, say 15-20%... So more like 45% protein/40% Carbs/15% fat. Also, make sure she is drinking at least 1 gallon of H2O.


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CutieFace
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You don't say what her total caloric intake is, so it's hard to see just how much protien she's taking in, she should be taking in at least 200g protien ed......and limit the carbs in the later meals...20g in meal 4, 20g in meal 5 and 0g in meal 6

sounds like she's a natural and danl is right....
she's young and will respond well.....

personally I perfer heavier weights and lower rep sets...to high rep sets.....usuall start w/ 15 reps first set, then 12, 10, 8, 6, 4 .......

Cutie


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ironman_845
(@ironman_845)
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My wife has been responding extremely well to dogg crapp's routine.. (2 months) prior to that she was doing well with 3x3 (4 months)Dogg Pound Training ( http://www.anabolicextreme.com/Anabolic/new_archives/anex_archive_issue76_dog.asp) after several years of the typical high cardio crap that they do in gym classes she's made more progress in the last 6 months doing heavy lifting & low cardio..


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CutieFace
(@cutieface)
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Originally posted by ironman_845
My wife has been responding extremely well to dogg crapp's routine.. (2 months) prior to that she was doing well with 3x3 (4 months)Dogg Pound Training ( http://www.anabolicextreme.com/Anabolic/new_archives/anex_archive_issue76_dog.asp) after several years of the typical high cardio crap that they do in gym classes she's made more progress in the last 6 months doing heavy lifting & low cardio..

glad to hear it Ironman!

Cutie


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