Hi lifters!

[swooosh]

What a lovely forum to find! I'm relatively new to the world of weights, I'd been doing Body Pump since around October and have been doing free weights for about 4 months in a 'free weights for women' class once a week and venturing down the free weights section on my own quite proud of myself as it's full of big blokes!

I typically split my days up in 'sections' with 20 minutes of cardio to start (steps or rowing lately due to recovering from a tibial head fracture so I'm off high impact sport for another couple of weeks) and then focus on a particular area, legs, abdo, arms/back/chest.

I am yet to progress to barbells and plates and currently use machines, cable pulleys and dumbbells and sometimes kettlebells. I am keen to get using barbell soon as I am moving gyms in a couple of months and it is a strength and training gym.

Have been really impressed with my change in body shape so far yet I weight the same so ignoring the scales now. So just wondering what sort of workouts do you do? How best to split your days (I do 3-4 days a week minimum)? Should I be counting macros rather than just trying to eat healthily? Or just hearing what your favourite exercises are? I love lateral pull downs, front facing squats using a hack squat machine and anything using a Bosu!

[Boudicea31]

Hi swoosh!

Nice to meet you! great idea for a thread for everyone to say who they are what they into and what they doing.
I've been doing free weights since January in my garage after husband bought barbell set, kettle bells etc etc. Really really love weightlifting it's addictive! Not lost weight but starting to firm up all over and love being able to lift weights that I couldn't last month etc. I do front and back squats deadlifts over head press, pull ups, skipping. Goals are tk progress onto the Olympic lifts and to hit 100kg back squat! If you are moving into free weights can I recommend the programme below? Strong lifts 5x( it's v good compound movements do you don't need to focus separately on different body parts simple to follow and really imprvrs your strength in 12 weeks!
stronglifts.com/5x5/
Can I also recommend //www.nerdfitness.com
absolutely brilliant articles on this site everything from lifting programmes to theories, how to guides, diets etc.

[swooosh]

Brilliant thank you! I'll have a better look at these tomorrow

[Boudicea31]

Ps swoosh/ ref your diet you can follow the bulk, then cut then maintain cycle but they require a lot of discipline I think. alternatively just aim to hit 1g of protein for every lb of body weight you weigh per day and this will help your muscles repair and grow. The rest should fall into place. Although I would also add that if you want your muscles to grow bigger as fast as possible as well as being crucial to hit the protein goal you also need to supply a surplus of calories every day to your muscles which means eating healthy but big!!! Maybe 2-300 extra calories a day more than you need to 'maintain' current body weight..

[NRomanoff]

Hi, I have been doing weights a while. But change my programme up a lot depending on what my goal is. I am just starting a lean bulk.

I use traineatgains plans. I did their bikini guide earlier this year. They now do a bikini guide 2.0 which I will use later in the year. Their work outs and nutrition advice is great and they provide loads of support.

I count macros. Its not for everyone, but I do like to work some treats in. TrainEatGain do recommend eating as clean as possible though.

I do weights 4 days a week and circuits (which includes lifts, battle ropes, tyre flips etc) twice per week. I also kick box 1-2 times per week.

[swooosh]

thanks ladies! I have just figured out my macros...I think! It's very hard to start eating more calories when I've just cut them out in the past to lose weight. I do track my calorie burn at the gym with a HR monitor.

I try to eat a lot of protein, whether it's in shakes or food. It's cutting down on the carbs that's difficult!

[Littlepumpkinpie]

Hi and welcome swoosh I only eat carbs post training at the moment. It becomes second nature to me after a week on a new nutrition plan same when given a new workout program.