Gymsons.. Old thread continuation..

[Babunuvbtechah]

Na target — make them woo wherever u go 

they should turn  heads ... so denni kosam I’m ready to do whatever it is ....  

vuuu 

[Babunuvbtechah]

On 6/4/2016 at 5:11 PM, Don_Draper said:

Only Potts ki gold gym why? Baita oorku 2 months lo potadi fat plus muscle rendu 

Wat running tho u will lose muscle ?! 

[Babunuvbtechah]

I heard long distance runners legs kuda will be out of shape Anta nijame na ?? HIIT is in trend .. 

[Don_Draper]

40 minutes ago, Babunuvbtechah said:

Wat running tho u will lose muscle ?! 

Yes if you don't have enough protein.

[Don_Draper]

9 Reasons why women should not train like men

https://bayesianbodybuilding.com/why-women-should-not-train-like-men/

 

TL;DR

Women do better on a higher fat diet.
Low fat diet may even reduce Breast size.
Protein Requirement for women is 10% lower than men.

Women Do better with higer rep volume training.
Women can handle more Volume and recover faster than men.
Women respond well to steady state cardio (walking) rathern than HIIT.
Women can train with higher frequency, for example they can train muscle group twice or thrice a week effectively.
 

[Don_Draper]

41 minutes ago, Babunuvbtechah said:

I heard long distance runners legs kuda will be out of shape Anta nijame na ?? HIIT is in trend .. 

During their training phase, they do strength training considerably for lower body. I'm not a big fan of HIIT

[Don_Draper]

47 minutes ago, Heroin said:

Workouts  r boring.how u guys deal with distractions

You don't get distracted. Your goal is to compete with yourselves.

Every week i have mini goals to do either higher reps with same weights or increase weight. I don't look at others. I only follow some at gym as their lifting form is Impeccable. Both in males/females, a major portion comes to gym to woo each other. Just do you sets and reps and get the hell outta gym. 

[Babunuvbtechah]

10 minutes ago, Don_Draper said:

9 Reasons why women should not train like men

https://bayesianbodybuilding.com/why-women-should-not-train-like-men/

 

TL;DR

Women do better on a higher fat diet.
Low fat diet may even reduce Breast size.
Protein Requirement for women is 10% lower than men.

Women Do better with higer rep volume training.
Women can handle more Volume and recover faster than men.
Women respond well to steady state cardio (walking) rathern than HIIT.
Women can train with higher frequency, for example they can train muscle group twice or thrice a week effectively.
 

[Don_Draper]

Menstrual cycle periodization:

https://bayesianbodybuilding.com/menstrual-cycle-periodization/

 

TL;DR

Estrogen is anti-catbolic (break down fat/muscle)

Hormonal Changes During Menstrual Cycle :

Women tend to be stronger in Follicuar phases.
After ovulation Strength level decreases.
Higher Training frequency in Follicular phase results in best progress
Until the end of ovulation, strength and muscle growth can progess well.

Practical application
If you’re a woman with fluctuating hormone levels during the menstrual cycle, planning most of your workouts in the follicular phase of your menstrual cycle can significantly increase strength development and muscle growth. Alternatively, it is likely similarly beneficial to keep your training frequency the same but increase training volume during the follicular phases compared to the luteal phase. The late follicular phase is the ideal time for your muscles to exercise.

 

If you have a perfectly normal menstrual cycle of 28 days, the follicular phase consists of the first 14 days after the start of menstruation. However, a range of 22 to 36 days is considered a normal duration of the menstrual cycle. It can be useful to measure your body temperature to estimate your menstrual cycle structure. Body temperature tends to spike by at least 0.3° C around ovulation, the midpoint of your cycle between the follicular and luteal phase.

 

[Don_Draper]

http://www.jmaxfitness.com/blog/strength-training-for-women-a-girls-guide-to-volume/

[Don_Draper]

http://www.massgainsource.com/fat-burning-workouts-for-women/

Women lose fat quicker with Strength Training and they can maintain it too. 

 

[Kool_SRG]

1 hour ago, Babunuvbtechah said:

Na target — make them woo wherever u go 

they should turn  heads ... so denni kosam I’m ready to do whatever it is ....  

vuuu 

Try this 

 

[Don_Draper]

 

[Don_Draper]

 

[Don_Draper]