ObserverUK said:
No offence but they are so developed they don't look like anyone I have ever met! It's impressive & no doubt a lot of hard work!
And, Kratos, it probably still is a legit site but it is nothing like anything I have ever seen before.
It's still -somewhat- legit.
The forums are good but not the best. Best stay away from those really. Comments are interesting to read, for the most part. The articles are good, for the most part.
Just take it all with a grain of salt and take a little bit of info from here and there. If I were you I'd really focus on the articles. Mind you, it has males in mind and is body builder-power lifter
goal oriented.
So it might not help you concerning endurance.
If you want some good strengthening exercises, look into:
Front squats (*** to grass - all the way down - less stressful on the knees) (focus is on quads)
Back squats (same as above)
Dead lifts (focus on posterior chain - glutes, erectors/lower back and hamstrings)
Power Cleans (explosive movement - same as above)
Bench
Over head press
Pull ups
Chin ups
Dips
Lunges
Natural Glute Ham raises (Body weight exercise - destroys your hamstrings, lowerback and glutes)
Farmer's walk (grip)
Turkish Get Up
Curls
Barbell Hip Thrust (looks perverted but is an excellent glute exercise)
Bent Over Rows
Leg Raises
Look into those lifts. I consider them the most "no bullshit" exercises there are. As "functional" for strength, as you can get.
You can throw in some rope climbing, sandbag carry stuff, but it requires alot of material. What I listed can all be done in a commercial gym.
If I were you, I would construct my plan to contain those lifts. Stay away from bosu ball balance upside curls or whatever crazy things people do now a days. You can work in some cardio stuff too.
Front squats, Back squats and deadlifts are taxing, so I would separate them by a few days and do them first. Always do the hardest lifts first. Those 3 lifts, and the power clean, are very technique dependent. I'd advise you to get "Starting Strength" by Mark Rippetoe.
As for strength, you want a weight you can only lift 5-8 times.
Then, next time, add 5 pounds and aim for the same number of reps.
Adding weight is dependent on how much weight you are lifting to begin with. If you bench 10 pounds, adding 5 pounds is a 50 percent increase. You will not make that lift. If you bench 315 pounds, then 5 pounds is doable. If you can not add any weight because it's too much - even 5 pounds, then do more reps. Once you can do 2 or 3 more reps, you should be able to handle those 5 pounds.
When doing weight training, you should always warm up before hand and do a warm up of the exercise itself.
Example of a possible exercise plan (concerning weight lifting only):
Monday:
Back Squat/Front squat -5 reps for 3 sets
Overhead press -8 reps 3 sets
Pull ups -8 reps for 3 sets (use a weight belt)
Leg Raises -max reps for 2 sets
Tuesday: Off or cardio/endurance
Wednesday: Deadlift -5 reps for 3 sets
Dips -8reps for 3 sets (use a weight belt)
Bent over Rows -5 reps for 4 sets
Thursday: Off or cardio/endurance
Friday: Back Squat/Front squat -5 reps for 3 sets
Bench -6reps for 3 sets
Farmer's Walk - At least 20 seconds with whatever weight - 3 sets
Natural Glute Ham Raise - 10 reps for 3 sets
Saturday: Lunges or Barbell Hip Thrust -5 reps for 4 sets
Power Clean - 3-5 reps for 3 sets
Turkish Get Up -1 rep per side, for 3 sets
Curls - 8reps for 3 sets
Sunday: Off
If you want to do cardio/endurance and weight training on the same day, do the weight training first.
Being tired will be detrimental when you are doing some heavy lifting.
As for food, don't avoid meat.
I don't know what your diet is like, but most women I know eat very poorly.
Drink non-soy, wholesome 2%milk. Stay hydrated with water. Don't drink coffee. Don't smoke. Eat eggs, the entire egg. The myth that eggs are bad for you was propagated because some people confused a 1970s study done on egg substitute powder for real eggs. Egg substitute powder is bad for you. Eggs are awesome. Cook your eggs. Studies show that more protein is absorbed by your body from the eggs if the eggs are cooked. No need to eat them raw.
Bacon is awesome. If you make a protein drink, use milk, not water.
When you eat lunch or dinner, it has to contain some form of meat (8/10 times) and a generous portion of a variety of vegetables. Eat fruit through out your day. If you don't want just meat, then anything that compromises meat is fine. Pasta, with a meat sauce, for example. Chicken soup. Going without meat is ok every once in a while. I advise you to eat your steak medium-rare.
Cook with olive oil. Nuts have tons of healthy fat, which is essential for your body. Fat is not only good for you, but
necessary. You just have to know which foods have the right fat. Some vitamins cannot be properly absorbed by your body if you eat very little fat; since they are fat soluble only.
The more you train, the more calories you need. A lack of calories will slow your gains and cause you to be/feel tired.
That's it for diet.
Half of the stuff you read in magazines, and online on popular websites is bull.
