Legs and ass exercises

[tenpoundsleft]

Apologies but there's no dedicated women's forum for exercising so maybe you'll indulge a question.

My fiancée is a cardio bunny at heart, she enjoys getting sweaty. Muay Thai exercises and running etc. All good, but I've kept at her telling her to lift weights. So now she's come to realize that she won't get the leg/ass look she wants this way.

I've never looked into the best way for women to train, and so much that I see online (skinny chicks doing weird exercises in tight yoga pants) looks dubious, so I thought I'd ask some actual female lifters for advice.

Any pointers? She's got a good frame on her, solid shoulders and such, so my thoughts were simply to do lighter versions of my kind of workouts. She's not on any kind of gear obviously.

 

[Xlgx]

The best one I use is the Bulgarian split squat on the smith with the rear foot elevated. Ass gets blasted like nothing else.

 

[Evom1]

Deep squats, sumo deadlifts and the #1 HEAVY barbell hip thrusts. This is the foundation to any female clients butt building protocol

 

[Evom1]

The best one I use is the Bulgarian split squat on the smith with the rear foot elevated. Ass gets blasted like nothing else.

This is also excellent. Try in a drop set manner with a hold at the bottom of the last rep with each weight for 8-10 seconds

 

[D-max]

My wife does regular squats, box squats, split squats in Smith machine, smith machine hack squats, and hip thrusts(2 plates on a side). It's done amazing things for her ass and thighs....enough that other girls are always asking her what she does.

 

[Evom1]

I've never met a girl who hip thrusts 405 that doesn't have a great butt

 

[Wendylifts]

Hip thrusts, glute bridges, glute ham raise, lateral banded walks, reverse hyper. Train ass 3-5 times/week including squats and DLs. Bret contreras. The glute guy.

 

[tenpoundsleft]

Hip thrusts, glute bridges, glute ham raise, lateral banded walks, reverse hyper. Train ass 3-5 times/week including squats and DLs. Bret contreras. The glute guy.

I'll help her, think I'll focus on hip thrusts and maybe work my way up to ass training.

Sorry, couldn't help it.

Seriously, thanks for the suggestions.

 

[grey]

I've never looked into the best way for women to train,

Frankly, it isn't that much different than men's training other than general progression speed and the need for microloading much sooner....

Compound lifts work well for everyone and she certainly won't get bulky from them without serious chemical additions if she is concerned there.

 

[tenpoundsleft]

Frankly, it isn't that much different than men's training other than general progression speed and the need for microloading much sooner....

Compound lifts work well for everyone and she certainly won't get bulky from them without serious chemical additions if she is concerned there.

Oh gawd, I think I've put the bulk issue to rest.

Lots of women have some mental short-circuit around weights - the way they think they will get instant swoleness, yet we males struggle to gain size while lifting way more, eating loads more, and juicing. Really? WTF?

That aside I was wondering if females should do higher rep count in general, since they can't lift as much, in order to keep the work volume high?

Got a lot of good tips here, if she sticks to it, should look nice. I mean, good and healthy for her.

 

[D-max]

Oh gawd, I think I've put the bulk issue to rest.

Lots of women have some mental short-circuit around weights - the way they think they will get instant swoleness, yet we males struggle to gain size while lifting way more, eating loads more, and juicing. Really? WTF?

That aside I was wondering if females should do higher rep count in general, since they can't lift as much, in order to keep the work volume high?

Got a lot of good tips here, if she sticks to it, should look nice. I mean, good and healthy for her.

Wife does the same reps as me, 8-10, and sometimes 5 if she's going heavy.

 

[Sworder]

Apologies but there's no dedicated women's forum for exercising so maybe you'll indulge a question.

Why would there be a different women's forum for exercising? Is there any musculoskeletal differences?

 

[Docd187123]

Why would there be a different women's forum for exercising? Is there any musculoskeletal differences?

Bc women tend to handle intensity better than men as well as training can be changed to optimize it for the menstrual cycle.

 

[Sworder]

Bc women tend to handle intensity better than men as well as training can be changed to optimize it for the menstrual cycle.

Intensity? I have only seen one girl that is bigger than me. Idk what all that intensity is doing for them if not building muscle...

 

[Docd187123]

Intensity? I have only seen one girl that is bigger than me. Idk what all that intensity is doing for them if not building muscle...

Women, when not menstruating, can recover from higher intensity workouts better than men. Yes men, real men at least, can out lift a woman but try working at 90% of your max for 2-3wks straight and tell me how your recovery is doing meanwhile a woman can do that and recover easier.

 

[Sworder]

Women, when not menstruating, can recover from higher intensity workouts better than men. Yes men, real men at least, can out lift a woman but try working at 90% of your max for 2-3wks straight and tell me how your recovery is doing meanwhile a woman can do that and recover easier.

Lol what

 

[Docd187123]

Lol what

Do you not know what intensity means in the context of training?

 

[Sworder]

Do you not know what intensity means in the context of training?

Depends on the type of training, you are referring to vo2 max. I would love for you to explain the science behind why women would recover better than men. What female hormones lie behind this phenomena?

 

[grey]

I would love for you to explain the science behind why women would recover better than men.

I don't think this has been studied (that I am aware of)... merely observed as a very consistent thing in female training populations.

It has had a fair amount of discussions on some other non-AAS fora.

 

[Sworder]

Depends on the type of training, you are referring to vo2 max. I would love for you to explain the science behind why women would recover better than men. What female hormones lie behind this phenomena?

Let me just say this. Women are generally inferior to men in regards to anything physically. They are built that way, any type of "advantage" would be due to their lack of muscle mass or weight and not due to their gender.

If you want to define what you mean by "recovery" such as lactic acid removal or faster oxygenation of the blood or something to that effect that would help.

In short, women are inferior physically, or else we would see women excel in a sport that has to do with this phenomena...