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Womens Weight Training: Full Body Vs Split

Posted on July 29, 2014 by BBWarehouse There have been 0 comments

There's different views and opinions on womens weight training and one of them is that women shouldn't be training by body part splits. In my opinion progression is important and i always recommend starting with whole body training or upper body/lower body split if you are new to the gym, but later on if you want to shape up your body you need to put more stress on your muscle and have 4-5 exercises on each big group of muscles or you will not get any significant gains, its as simple as that.

So, if you are new to the gym you can start with a whole body workout for 4-6 weeks and then change to upper body/lower body for another 4-6 weeks and then split your training into chest/back, legs, shoulders and abs for example. When you are have a whole body program, make sure you include all of the muscle groups; starting with bigger ones - legs, chest, back , shoulders and abs. Your exercise choice should depend on your ability and your own level, but if you are doing whole body splits it should mainly consist of big compound movements like squats, lunges, pulls and presses etc. When you adapt your body part split you can vary and mix compound and isolation exercises into pre or post exhaust on your own desire.

Personally, I tend to train legs twice a week. One day with big compound womens trainingmovements and the second day i do more single leg and glute specific exercises. Having a split like this uses all your big muscle groups, so you'll have a better fat burning and hormonal response but still target muscle growth nicely. Now you may be thinking why would a woman want to grow her back or chest? Its quite simple, a wider back gives you a bigger curve and makes your waist look smaller.  This gives you better upper/lower body proportion and a stronger chest also gives you same plus better support for your "assets"... I don't know any girl who wouldn't want that!

So don't be scared of training like a boy and adapt some body part splits, depending on your lagging body part which you can train twice a week.

In terms of supplements to support your training, it really all depends on your goals but a must for all  of us is a good protein powder.  I always use Pure Whey 80 as it is a 100% whey with just 1.17g of carbs and 19g of protein. You can have a shake in the morning and then one post workout to help your recovery and see results quicker.

If you are looking to burn fat but have a restricted budget you could try Pure Caffeine or Pure Green Tea Extract. If you can spend a bit more then id go for Princess Blaze as its a great fat burner they will also suppress your appetite, increase your energy during training and also boost your metabolism.

Great bodies are made not born!

By Renata

On behalf of Bodybuilding Warehouse


This post was posted in Athletes and was tagged with fat burning, training for girls, womens training

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