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  1. #1
    Registered User Ashleebanks1995's Avatar
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    Advice need for 26F - back at it

    Hi! Advice needed:
    I’ve not trained for a while now and I’ve not been eating the greatest. I’ve recently put together a training plan and calculated my calories. Just wanted some thoughts on anything I can do better:
    Stats:
    26-year-old female
    5ft 7
    74kg

    Calories 1680-1740
    Protein – 110g-130g (I’m focusing more on Protein intake and calories as I don’t want to over complicate things)
    Training: 2 leg days (1 glutes/hamstring,1 Quads) 2 back and shoulders, also performing 3-4 20 minutes LISS cardio per week and steps 10,000-12,000 per day.

    Quads and Calves
    Bulgarian Spilt Squat 8 reps each leg 3 sets
    Leg Extension 12 reps 4 sets
    Narrow stance Leg Press 12 reps 4 sets
    Leg Press 12 reps 4 sets
    Calf raises 12 reps 4 sets
    Walking Lunge 20 reps Superset BW squat 15 reps 2 set

    Back and Shoulders -
    Bent over row 8-10 reps 4 sets
    Seated Dumbbell Shoulder press 10,8,6 reps 3 sets
    Lateral pull down 10-15 reps 3 sets
    Single to both lateral raise 10 each arm, drop weight 10 with both arms 3 sets
    Cable rear delt fly 12 reps 3 sets
    1a. Cable Single arm pull down
    1b. Cable Leaning lateral raise 15 reps 2 sets

    Glutes and Hammies
    Hip Abductors 15 reps each 3 sets
    RDLs Superset W/ DB Sumo Squat 10-12 4 sets
    Hamstring curl 15 reps each 3 sets
    Barbell glute raises 6 full ROM / 6 short ROM – 6sec hold 3 sets
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  2. #2
    NASM-CPT xsquid99's Avatar
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    xsquid99 is offline
    You didn't really state your goals, but based on your program I see a lot of issues with imbalances. Skipping entire muscle groups (chest for instance) is never in anyone's best interest, it leads to muscle imbalances and can result in both posture and even possible injury/mobility issues.

    Secondly, having extremely high volume days with focus on just one muscle (quads for instance) often times will force you to lower the weight in order to complete all the volume (which is counter-productive). Additionally, studies have shown that hitting muscle groups more frequently per week (at least 2x) can be more beneficial. You may want to consider moving 1-2 exercises on your quad day into your glute day and vice versa, creating essentially two separate lower body-days where you hit everything, vice having it split up like you do currently into quads/calves and glutes/hammys.

    Maybe set it up like this:

    Lower body Day 1 - 2-3 quad exercises, 1 hamstring exercise, 2 glute, 1 calf
    Lower body Day 2 - 2-3 quad movements, 2 hamstring movements, 1 glute, 1 calf
    IG: @ironhousetraining

    All it takes is consistency, effort, proper nutrition, good programming, and TIME.

    Don't be upset with the results you didn't get from the work you did not do.
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  3. #3
    Registered User Ashleebanks1995's Avatar
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    Ashleebanks1995 is offline
    Originally Posted by xsquid99 View Post
    You didn't really state your goals, but based on your program I see a lot of issues with imbalances. Skipping entire muscle groups (chest for instance) is never in anyone's best interest, it leads to muscle imbalances and can result in both posture and even possible injury/mobility issues.

    Secondly, having extremely high volume days with focus on just one muscle (quads for instance) often times will force you to lower the weight in order to complete all the volume (which is counter-productive). Additionally, studies have shown that hitting muscle groups more frequently per week (at least 2x) can be more beneficial. You may want to consider moving 1-2 exercises on your quad day into your glute day and vice versa, creating essentially two separate lower body-days where you hit everything, vice having it split up like you do currently into quads/calves and glutes/hammys.

    Maybe set it up like this:

    Lower body Day 1 - 2-3 quad exercises, 1 hamstring exercise, 2 glute, 1 calf
    Lower body Day 2 - 2-3 quad movements, 2 hamstring movements, 1 glute, 1 calf
    Hi, sorry I just realised I did - my primary goal at this point is fat loss.

    And ok I understand what you mean. I do have a leg day which hits all the muscle but i something don’t have time to fit a 5th workout in. But I will have a look at my plan and see what I can move around.

    Thank you for your advice, much appreciated
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