Female Member
Starting Anavar in a few weeks i'm 24yrs, currently at 140lbs and 24% BF
The past year I've had a really hard time getting certain muscle parts to pop (esp my legs) i also get frustrated over my arms as they grow in width (which guys would be excited about!) However i am a woman, I want my arms to look cut. Does anyone here recommend a work out plan while using Anavar? I'm def open to suggestions here. thanks guys!
Productive Member
High reps, low weight is a good scheme for getting definition with less size gains. Only work your arms once a week or even less if need be.
http://forums.steroid.com/lifting-te...-training.html
Marcus300 gives some good info on how to lift for size and strength here, also if you go to his diary in the lounge he can give you more info that's tailored specifically to you. Smart guy, very experienced.
Productive Member
This might be better in the lifting section but if you check out kris gethins 12 week transformation on you tube particularly the DTP part I think this will help your cause. I think the principals are still the same and it's what I'm doing now. Highly recommendedOriginally Posted by Chel.Rae
Female Member
Thank so much! Im going to post in the lifting section as well. I am def doing to check out that youtube video.
Neurologically Intact
Like mentioned above, higher reps with lower weight.
Typically the muscle "pop" comes from the lower Bf%.
What is your height also?
Female Member
i am 5'6
HRT Specialist ~ Knowledgeable Member
I hate to defer but heavy weights low reps are the most effective fat burner exercise. do that along with some cardio and you can achieve your goal in no time. just my humble opinion.
Productive Member
I think everyone is different man. I went a long time just lifting medium to low weight for very high reps. I wasn't terribly strong but I built a good base before cycling and maintained a low bf%
EDIT: I'm not disagreeing btw because that's actually the regimen I follow now, got it from marcus. I just think low weight high reps is easier for a beginner than something as intense as HIT
Last edited by AlphaMike; 12-03-2013 at 11:47 AM.
Neurologically Intact
You think? I look at low rep high weight as a bulking technique. But, I still think it depends on what works best for you.
Still IMO in female training cardio is more key and diet is the most important. Workout next, then the sauce(or other supps).
HRT Specialist ~ Knowledgeable Member
you are correct, everyone is different. but being a female I believe its best for her to develop muscle base rather than lose weight. later on she can do higher reps with lighter weights if she needs to change it up. but IMHO its best for her if she starts with heavy weights.
HRT Specialist ~ Knowledgeable Member
that's old school, if you listen to bodybuilder of today they'll say the opposite. I know, it keeps changing but I think it makes more sense.
Neurologically Intact
I been watching the biggest guys at the gym and what they actually do. They seem to do both - they'll hit a super high rep fairly low weight set - wait - do another with a little more weight and still high rep - kick the weight real high & hit a set of 4 to 6 - hit one again with even higher weight and maybe 3-5 reps - then back to high reps
Female Member
I started out power lifting about 2 years ago... my VERY first cycle (about a year and a half ago) was Drostanolone, Stanozolol, & Tren I blew up and retained a shit ton of water. I was using low rep high volume at that time. Now that i have decided i want to aim towards a more defined and womanly physique i no longer wanted to drive for power. So here i am today... starting from scratch, i lost 45lbs, and i would like to start with anavar. High rep Low weight I HATE... i NEVER feel like its doing ANYTHING for me. I dunno if it;s just me? being used to lifting heavy shit. it could be?
Member
it's very old school, but today it is most widely purported that women and even elderly should use heavy weights to develop muscular strength and increase bone density. hit along with heavy weights ( heavy as in 5-8 reps, not power lifting at 1rm all day lol) and compound movements... not thigh blasters and pink weights... that's how most people will burn the most fast
Female Member
No beginner here
Productive Member
I should have asked about your experience first, that's some hardcore cycling for a woman. Yeah you're beyond the basic hi rep/low weight, go more with what bass said and work in the 8-12 rep range to all out failure with forced reps and negatives. This will help you achieve more hypertrophy and thus bring out the muscles in your legs
Member
I stand even more behind what I said, 5-8 reps with heavy weights for compound movements.... add in high intensity cardio circuits or just high intensity barbell complexes and keep rest periods shorter ( obv you will want to use a weight you can recover from, not your weight you'd use with a two minute rest) and I feel you will see benefits
HRT Specialist ~ Knowledgeable Member
putting on muscle can be regulated with your diet, you can still lift heavy and eat less. this way you can burn fat faster and maintain your muscles and perhaps add a little to where you need to.
Female Member
Makes sense.
Member
I have to agree with bass - High weight, low rep. Your powerlifting experience will serve well in that regard. As much as i really hate it, diet is as important as what sort of lifting you do. I constantly struggle to get mine right and stick with it. I don't know if there is any scientific evidence behind it, but I have been most successful in cutting weight (but not retaining mass) by doing cardio 30-40 minutes twice a day at least 3 and preferably 4 days a week in conjunction with a 200-400 calorie deficit diet.
p.s. - i'd love to have your arm problem.
Neurologically Intact
That is some hard core bicycling for a female, shit or a guy.
Post up a pic
I have to say I still promote my current method - Both & Actually even some rare powerlifting also
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