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Since this article is about weight training for women, I will focus my writings on that subject. If you have physical goal that include gaining a lot of muscle and strength, you can follow the routines found in the Bodybuilding, Powerlifting, or Strongman sections. If you are someone who wants the lean muscular look that I described in the first paragraph, then this article is for you.

The selection of weight training exercises for women are dependant on their physical goals. This Women’s workout routine entails 3 days of lifting weights per week, and 3 days of cardiovascular training. On the weight training days, the repetition range will vary from 8 to 25, and the rest periods will be short. This will work the muscles hard enough to make them firm and defined. The high repetitions combined with the cardiovascular workouts will burn calories and body fat at an increased weight. Your metabolism will be running at a faster rate, and together with following a sensible nutrition plan, you can reach your goals!

The Best Weight Loss Program

LEG EXERCISE
On your first day of weight training for women we will start with squats. Click on the highlighted area if you have any questions about the proper form for the squat.
Start with a weight that you can squat for 15 easy repetitions. Stretch and rest for about 2 minutes. Load the bar to a weight that you can squat for 20 repetitions, but only do 15. The reason that I am having you stop at 15 reps, is so that you will be able to complete all of your sets with the same weight. Do this for 4 sets, stretching and resting for only 1 minute between sets.

PRESSING EXERCISE
The second exercise in our weight training for women program is an upper body pressing exercise. On day 1 we will do Incline Dumbbell Presses. Lie back on an Incline bench with a pair of dumbbells held at the sides of your chest. Press the weights smoothly up and lock your elbows, touching the dumbbells together at the top. Lower the weights under control, back to the starting position, and repeat. Begin with a weight that you can easily press for 15 repetitions to warm up. Your first working set will be with a weight that you can press for 10 to 12 repetitions, but only do 8. Stretch your chest, shoulders and arms while resting for 1 minute between sets. Do 4 sets of 8 repetitions at the same weight. Your heart should be beating rapidly, and you should be breathing heavily. That is a good sign that you are working hard enough to get the results you want.

BACK EXERCISE
The third exercise in our weight training for women program is a back exercise. On day 1 we will do Lat Pulldowns. Go to the Lat Pulldown machine in your gym and take a wide grip on the bar. Sit down and secure your legs under the pad. Begin by pulling your shoulders back and together while arching your back slightly. Pull your elbows down and back and push your chest out until the bar meets it. The bar should contact your chest just below the collar bone. Pause for a moment in that position, and then return to the starting position under control. Use a light weight for a warm up set, and do about 15 repetitions. Stretch and rest for 1 minute, and get ready for your first work set. Set the weight stack to a weight that you can do properly for 20 repetitions, but just do 15. Complete 4 sets of 15 with 1 minute of stretching and rest between each one.

ABDOMINAL EXERCISE
The final exercise of the weight training for women day is crunches. Lie flat on your back with your lower legs resting on a bench. Cross your arms across your chest and curl your shoulders up off the ground and toward your hips. When your shoulders are approximately 3 or 4 inches off the floor, crunch your shoulders toward your hips while exhaling forcefully. This should cause your abdominal muscles to contract completely. Sometimes you can improve the contraction by lifting your buttocks off of the floor slightly. You may have to practice that for awhile to master it, but it definitely improves the quality of the crunch. On this exercise, perform 4 sets of 25 repetitions with only 30 seconds in between sets.

This concludes the training for day 1. Day 2 in our weight training for women routine will be similar, but the exercises will change. For example, the first exercise on day 2 will be Leg Presses instead of Squats. The second exercise will be Seated Dumbbell Presses overhead, and the third exercise will be Seated Rows. The abdominal exercise can be another of your favorite ab exercises, but I recommend Rope Crunches. This is where you kneel down in front of an overhead cable on a pulley. You hold the handle against the top of your head and perform a crunch by pulling your shoulders down toward your hips and crunching while in this kneeling position.

The weight training for women program requires that we alternate these two similar weight training workouts each day. For example, on Monday, perform the Day 1 workout routine. On Wednesday, perform the Day 2 workout. On Friday, perform the Day 1 again, and on the next Monday, continue with the Day 2 routine. Wednesday is the Day 1 routine, and so on.

CARDIOVASCULAR EXERCISE
Tuesday, Thursday, and Saturday would be your cardiovascular training days. A discussion on weight training for women would not be complete without cardiovascular training. This one comes down to personal preference. The main goal is to get your heart rate going and keep it there for at least 30 minutes. Some may love to run, others may prefer a brisk walk, and others a spinning class. To achieve the goal of a lean, muscular physique you will need to spend some time and give some serious effort to your cardiovascular training. That is why the best thing to do is to find one of these activities that you like. If you can find several different ways to do your cardio, you can rotate them from day to day and keep it a little more interesting.
While you may begin with only 30 minutes, most likely you will have to gradually increase that amount of time to achieve the low level of body fat you desire. Many people find that they require 1 to 2 hours per session to get the results they want.

Weight training for women requires proper training.

SUMMARY
In summary, your training breaks down like this:

Monday- Weight Training
Tuesday- Cardiovascular Training
Wednesday- Weight Training
Thursday- Cardiovascular Training
Friday- Weight Training
Saturday- Cardiovascular Training
Sunday- Off

There you have it! The comprehensive application of Weight Training for Women. While this workout schedule may appear simplistic, it is effective. The only thing that will determine your success is your hard work and dedication to following this program.

Sample Winstrol-stanabol Cycle:

Week Winstrol
1 50mgs/day
2 50mgs/day
3 50mgs/day
4 50mgs/day
5 50mgs/day
6 50mgs/day

Anabolic steroids don’t contains the androgenic substances, while using the cycle the person should use the anti estrogens as it would prevent the side effects of the high level of estrogens. The improper consumption of the Winstrol would leads to improper and bad results, be aware of the fact that many sellers are there who are selling the fake type of steroids which are very much harmful for the body and the long term health. The Winstrol Cycle means the duration for which the person is using the steroid either for building the muscles or strengthen the power of the body. Some people used to have the Stanozolol cycle for the ten weeks or so but some used to have the less of that. The longer period of the cycle would be too dangerous for the body and sometime would result into the good result too. For the longer period of time, if you are using the steroids then it happens sometimes that it fails to react into the body as the receptor used to feel that what is the purpose of the steroid here means like this. Buy winstrol from world-pharma.org. Best steroids sale pharmacy shop is world-pharma.org

The shorter cycle is much more effective than the longer period of the specific cycle. Remember one thing that the shorter period includes the maximum two months and the longer period includes more than that. In the longer duration and in most of the cases the receptors used to get failed in responding to the steroids. Do consider the opinions of some experts in this regard to have great results.

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It is also important for maintaining muscle bulk, adequate levels of red blood cells, bone density, sense of well-being, and sexual and reproductive function. On the flip side, women have estrogen, which is the female “equivalent” of testosterone. In women, estrogen is what is responsible for the proper development of female sexual characteristics.

So men have testosterone and women have estrogen, right? Wrong. Men actually have testosterone and estrogen-women have both too. The difference is that men produce about ten times more testosterone than women do (and vice versa). So though our bodies are dominant in testosterone, we also produce low levels of estrogen. In fact, a certain amount of estrogen in men is necessary for proper body function. Too little estrogen and we run the risk of developing osteoporosis and other conditions. Too much though and we start developing female characteristics, which is not a good a thing-for health or the ego.

As men age their testosterone levels will naturally start to drop (by about one percent per year). Similarly, their estrogen levels will start to increase.

When estrogen levels start getting high in men, health problems start to arise. Elevated estrogen levels in men have been shown to contribute to prostate cancer and heart disease, along with gynecomastia-also known as “man boobs.” Since higher levels of estrogen are typically accompanied by lower levels of testosterone, other changes occur including loss of muscle mass, fatigue, low libido, erectile dysfunction. Lastly, excessive estrogen in men raises body fat and can contribute to diabetes and high lipids.

But it’s not just older guys who experience higher levels of estrogen-it happens to young guys too. Guys who don’t take care of themselves are far more likely to show elevated estrogen levels than men who are in good shape. For example, testosterone begins to convert to estrogen in men as they age due to the aromatase reaction.

Aromatase is an enzyme that plays a role in converting testosterone to estrogen and is found most prevalently in fat cells. Therefore, the more body fat a man has the more aromatase and the more estrogen he is likely to have. So you see, a younger guy who is overweight with excess fat-especially around the middle-will likely see a spike in estrogen levels accompanied by a drop in testosterone levels.

Rule number one to avoid excessive estrogen levels: maintain a healthy body weight-build and maintain lean muscle mass. In particular, pay close attention to the fat around the middle of your body. These fat cells are known to produce aromatase, which can lead to higher estrogen levels in men, thus changing the hormonal balance.

There are plenty of other things that can lead to higher estrogen levels in men too so guys of any age should be aware of the following:

• Medications: Some medications can cause estrogen levels to rise so be on the lookout for estrogen-containing drugs, steroids, ulcer medications such as cimetidine, some antibiotics (tetracycline, ampicillin, etc.), anti-fungal medications and antidepressants. Since there are more medications that can cause this effect, you should check with your doctor or pharmacist.

• Illness: Certain illnesses also cause spikes in estrogen levels including some tumors of the testes, adrenal and pituitary glands, liver and lung, cirrhosis (liver disease). Kidney and thyroid disease may elevate estrogen levels as well.

• Drugs: Using illicit drugs is another sure-fire way to cause a jump in estrogen so stay away from anabolic steroids, marijuana, cocaine and other drugs that can affect hormone levels.

• Alcohol: Moderate drinking generally doesn’t cause problems but frequent benders can. Drinking excessively can increase the body’s conversion of testosterone into estrogen, especially in fat cells. It can also block the liver from effectively eliminating excess estrogen.

• Environmental exposure: Things that we run across in our daily lives can also contribute to elevated estrogen levels in men. The list of pesticides, chemicals and herbicides that have the potential to cause estrogen-like effects in the body is lengthy so do yourself a favor and avoid them as much as possible.

A number of experts have also begun to believe that there is a link between the ingestion of hormone-enhanced food and elevated estrogen levels. More research is sure to be done on the subject so stay tuned. In any case, hormone- and pesticide-free, unprocessed foods are best for your body so stick with those.

Now before I get started, I have to emphisize that your diet, training, and rest is the key to achieving your goals. All cycles can be turned into a bulking cycle or cutting depending on your food consumption.

*Clomid therapy: 36 pills. 300mg day 1, 100mg next 10, 50mg final 10.
**HCG therapy is instituted for the prevention of testicular atrophy. The old practice was effective, but I feel prevention is more productive than trying to revert the problem late in the cycle.

Solid first cycle

Week 1 to 10: 400mg of EQ-boldabolic
OR
Week 1 to 10: 4-500mg of test- Cypiobolic
Week 13 to 15: Clomid Therapy*

Bulking Cycle # 1

Week 1 to 16: .5mg of arimidex EOD
Week 1 to 12: 300-500ius of HCG every 4th or 5th day**
Week 1 to 6: 30mg of D-bol ED methanabol BD
Week 1 to 10: 600mg of EQ   Boldabol BD
Week 1 to 10: 750mg of Test  Enathbolic Asia Pharma
Week 13 to 15: Clomid Therapy*

Bulking Cycle # 2

Week 1 to 16: .5mg of arimidex EOD
Week 1 to 12: 300-500ius of HCG every 4th or 5th day**
Week 1 to 5: 50mg of Anadrol ED  Oxyanabolic Asia pharma
Week 1 to 6: 750mg of Test    Testabol depot BD
Week 1 to 10: 400mg of Deca    Decabolic
Week 7 to 12: 75mg of Fina ED   Trenabol BD
Week 7 to 12: 100mg of Prop ED   Testabol propionate BD
Week 7 to 12: 50mg of Winny ED   Stanobol Asia pharma
Week 13 to 15: Clomid Therapy*

Cutting Cycle # 1

Week 1 to 8: 300-500ius of HCG every 4th or 5th day**
Week 1 to 8: 50mg of Prop ED  Propiobolic Ap
Week 1 to 8: 75mg of Fina ED   Trenabolic AP or Trenabol BD
Week 1 to 8: 50mg of winny ED   Stanabol BD
Week 1 to 10: 50mg of proviron ED
Week 13 to 15: Clomid therapy*

Cutting Cycle # 2

Week 1 to 16: .5mg of arimidex EOD
Week 1 to 12: 300-500ius of HCG every 4th or 5th day**
Week 1 to 10: 400mg of EQ   Boldabolic by Asia Pharma
Week 1 to 8: 40mg of Oxandralone ED   Oxanabol by BD
Week 4 to 12: 50mg of Prop ED   Testabol propionate BD
Week 7 to 12: 50mg of Winny ED    Stanabol BD
Week 13 to 15: Clomid Therapy*

Lean Mass Cycle

Week 1 to 16: .5mg of arimidex EOD
Week 1 to 12: 300-500ius of HCG every 4th or 5th day**
Week 1 to 12: 2ius of GH 5 on 2 off   Somagena Asia pharma
Week 1 to 10: 500mg of Test    Cypiobolic
Week 1 to 12: 400mg of EQ       Boldabolic
Week 7 to 12: 40mg of Oxanadralone
Week 14 to 16: Clomid Therapy*

Basic bridge

Week 1 to 8: 30mg of Oxandralone ED
Week 1 to 8: 10 grams of creatine and 20 grams of glutamine Ed

Experienced Bridge

Week 1 to 8: 10ius of Insulin post workout
Week 1 to 8: 10 grams of creatine and 20 grams of glutamine Ed
Week 1 to 8: 100grams of Dextrose 10 minutes after slin shot
Week 1 to 8: 150grams( 3 shakes) of WPI during active time of slin.

There are many different combination that we can all use in the Iron Game. I have only used a few. These are basic cycles that will work well for many users. I have only included Deca in one cycle as I feel its negative effects on a HPTA are esaily avoided with the use of EQ – Boldabolic AP .  Some will say Fina- Trenabol BD  will do the same thing, but because its ester works much faster, I believe it is not as suppressive as Deca- Deacbolic Asia Pharma.

Remember Diet is the key to all cycles. If you dont eat enough, you wont bulk, if you eat to much, you wont cut.

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Just a guideline for those willing to try the short/simple/standard 22 day PCT:

Cycle the Clomid + Nolvadex on a 22 day cycle:

Day 1: Clomid @ 300 mgs. (6 pills), Nolvadex @ 40 mgs. (2 pills)
Day 2: Clomid @ 200 mgs. (4 pills), Nolvadex @ 40 mgs. (2 pills)
Days 3-11: Clomid @ 100 mgs. (2 pills), Nolvadex @ 40 mgs. (2 pills)
Days 12-22: Clomid @ 50 mgs. (1 pill), Nolvadex @ 20 mgs (1 pill)

As an option, you could throw in HCG @ 500 iu’s every 3 to 5 days…

The best way to start the conversation about such is to talk about the masters , Sustanon 250, and its inventors Organon. First we must thank the Company that started it all. Organon decided that Test Propionate (30 mgs), Test Phenylpropionate (60 mgs), Test Isocaproate (60 mgs), and Test Decanoate (100mgs) would be a good combination , though many have tried to imitate or replace, none have had as much success. The original benefits were pushed as the success of a short ester Test without the need for as frequent injections, some may disagree, but its benefits far surpass that. You get the benefits of each side of the spectrum ( long and short esters ) without all the unwanted side effects, you basically end up in the middle. Good immediate strength increase, good size gains, and it is also a great change of pace when we have used all the different esters and need a change to get god growth.

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We have seen the mountain top and now we can try to understand the rest of the Test Blends. There was such a huge interest in Sustanon, many UG Labs, and a few Human Grade Companies have either used the same successful formula or have stepped just slightly off the beaten path and tried to create their own version. I believe though the original is “Old Reliable”, most versions have there place and are quite useful. But I believe the versatility is its main benefit, it can be used in almost any cycle with very good results.

I do believe the main observation one makes when choosing which Test Blend , is money. Sustanon is human grade , and quite expensive. So options like Omnadren (same recipe) or Sten (not the same and has an extra additive) are more reasonably priced which makes it also popular ( sten isn’t as well known but still usable). For the most part most UG Labs make good and cheap versions, but some feel like they reinvented the wheel so the price tag becomes bloated ( like a fat boy on Cypionate ). This is beyond me, but it is a black market that only gets blacker.

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My own opinion is that Test Blends are very good and can be used in a leaner, bulker , or cutter. I do feel they should be injected EOD or ETD , but some do use it once a week and see good gains. I do feel the once a week option is more likely to have the side effects flare up, because the inconsistent blood levels will cause such. It can be used at doses from 250-1000 mgs ( though some find it necessary to exceed that) with very good gains, the most common system for injection is a Monday & Friday routine, though as I stated above EOD or ETD , I believe, works slightly better. Best time to use this is when a change of ester is needed.

guys, here is PRE-contest Diets…its not for everyone..its hard..but you can try!

Pre-contest Diet 1
Level: IFBB Professional
Competition: Mr. Olympia
Start Time: 20 weeks out
Goal: 3% bodyfat
Off-Season Weight: 225-230
Competition Weight: 195-200

Macronutrient Manipulation

Five months is usually plenty of time to manipulate protein, carb and fat intakes until you get results. If you’ve never prepared for a show before, 20 weeks is also useful because it allows your body to get used to new changes gradually. “At 20 weeks out, my basic plan was to eliminate any food that was not beneficial. In other words, stop eating crap. For the first 4 weeks, I ate a lot of red meat, tuna, chicken, and protein drinks. I didn’t count calories, fat, or carbs. It was not difficult because I was eating a ton of food. I was never hungry, but if I was, I would eat. It wasn’t a big deal to eat this much because I didn’t have to make a weight class.”

Protein Sources

During the first half of the diet, protein can come from a variety of sources including lean red beef, tuna, chicken, and protein shakes. “Depending on how I feel, I’ll leave red meat in or out, cut it back or increase it. Beef has more fat, more iron, more aminos, and B vitamins. If you change red meat for flaky white fish (a cleaner protein source), you’ll get tighter, quicker because it has less fat and is digested faster. When you want to stay fuller, eat more red meat. This is what works for me.” Experiment with both the amounts and kinds of proteins you use. For you, chicken might work better. It all depends on your metabolism and biochemistry.

Carb Rotation

As with protein, this diet varies carb intake. “I begin rotating carbs a couple of weeks out. If you want to geek up your metabolism, if you’re not lean enough, you can begin altering your carb intake.” By changing your carbs, you can see how it affects your Water retention or loss. During the last two weeks or so, this diet follows a three day cycle: Monday (50g of carbs), Tuesday (100g of carbs), Wednesday (150g of carbs), and Thursday (repeat cycle). “Changing the intake causes your metabolism to speed up to burn more fat. If you have more carbs in your body, you burn less stored bodyfat. Less carbs, more fat is burned. By rotating carbs, you change variables in your body rather than letting it get accustomed to the same thing.”

fat Manipulation

“Many pros don’t add any fat to their pre-contest diets. I do. In my case, my metabolism is so fast, I had to eat 1/2 jar of peanut butter every day, 2 weeks out of the show.”

Typical Daily Diet

The diet calls for 6-7 meals per day, taken every 2 hours or so.

#1: 10 egg whites & 1 cup of oatmeal
#2: 10 egg whites & 1 cup of oatmeal
#3: 10 oz steak & 1 cup brown rice
#4: 10 oz steak & 1 large baked potato
#5: 10 oz steak & 1 cup brown rice
#6: 10 oz steak & 1 large baked potato
#7: Specialized Protein For Gainers
“If you’re still hungry, you can eat extra protein. Sometimes, I eat as many as nine meals a day. Again, adjust your diet to your needs. I happen to like red meat, so it wasn’t a problem for me to eat 2-3 pounds of meat a day. You may prefer more chicken.”

pre-contest Diet 2
Level: IFBB Professional
Competition: Arnold Classic
Start Time: 16 weeks out
Goal: 3% bodyfat
Off-Season Weight: 315
Competition Weight: 270-275

Carb Rotation

“Most bodybuilders pay attention to their training, but not enough attention is paid to dieting. Dieting should be treated with the utmost importance.” This pro’s diet is 14 weeks long and consists of 12 cycles. Each of the 12 cycles is 8 days long. This diet follows an alternating pattern of protein and carb intakes: three days without carbs, one day with carbs. During the days without carbs, 1 lb of either chicken or red beef is eaten per meal.

Protein Sources

During the off-season, chicken is the primary source of protein for this diet. During contest preparation, add lean red meat as well.

Frequency

6 meals are consumed per day, approximately every 2-3 hours.

Day 1: Monday

Protein: 340g meat per meal (4 meals with beef, 2 meals with chicken
Carbs: 113g per meal (steamed rice)
Steamed Vegetables: With 4/6 meals
Day 2: Tuesday

Protein: 453g meat per meal (4 meals with beef, 2 meals with chicken)
Carbs: 0g
Steamed Vegetables: With 4/6 meals
Day 3: Wednesday

Protein: 453g meat per meal (4 meals with beef, 2 meals with chicken)
Carbs: 0g
Steamed Vegetables: With 4/6 meals
Day 4: Thursday

Protein: 453g of meat per meal (4 meals with beef, 2 meals with chicken)
Carbs: 0g
Steamed Vegetables: With 4/6 meals
Day 5: Friday

Protein: 340g of meat per meal (4 meals with beef, 2 meals with chicken)
Carbs: 113g per meal (steamed white rice)
Steamed Vegetables: With 4/6 meals
Day 6: Saturday

Protein: 453g of meat per meal (4 meals with beef, 2 meals with chicken)
Carbs: 0g
Steamed Vegetables: With 4/6 meals
Day 7: Sunday

Protein: 453g of meat per meal (4 meals with beef, 2 meals with chicken)
Carbs: 0g
Steamed Vegetables: With 4/6 meals
Day 8: Monday

Protein: 453g of meat per meal (4 meals with beef, 2 meals with chicken)
Carbs: 0g
Steamed Vegetables: With 4/6 meals
Day 9: Repeat

pre-contest Diet 3
Level: NPC Amateur
Competition: NPC Nationals
Start Time: 18 weeks out
Goal: 3-3.5% bodyfat
Off-Season Weight: 220
Competition Weight: 195

Macronutrient Manipulation

The following diet doesn’t seem like a diet at first. As the weeks progress, the caloric intake actually increases. During the final weeks, the numbers slowly drop. “I change one element at a time, whether it’s carbs, protein, or fat. Depending on how I look and where I am, I may increase my protein intake or change my source of protein from chicken to fish. I might lower my carbs and replace them with extra protein. Use what works. That’s what I do.”

Carb intake peaks at about 5 weeks out, and then gradually drops every few days. With this drop, I normally increase my protein intake. In essence, during the last few weeks of the diet, the overall calories will remain the same, but the ratios of protein and carbs will change.

Baseline Measurements

The most important thing when starting your pre-contest diet is to establish a baseline, or a starting point: “I always start with 1.5g of protein and 1g of carbs per pound of bodyweight. As my appetite increases, I increase my protein intake until I reach approximately 600g of protein. Any more increases in my appetite (which means my metabolism is really kicking into gear) and I increase my carbs in 50g increments. I will reach my highest carb intake approximately six weeks out from the show.

This is the worst part of the diet because it is when I am the strongest and eating the most food. However, after six weeks, I start dropping 50g of carbs every few days until I reach a total intake of 50g of carbs daily.

I get really hard and dry by this method, but tired as hell. Being tired is just one of the pitfalls of competing. All of your hard work and suffering is made worthwhile when you step on stage hard, dry, and ripped to shreds.”

Typical Schedule

Weeks 18-14

Protein: 350g meat (chicken initially, but beef and fish later on)
Carbs: 250g carbs (yams & oatmeal, no steamed white rice as the moisture content can vary from batch to batch)
fat: None added
Vegetables: Round off my diet
Weeks 13-9

Protein: 475g meat (chicken, top sirloin, protein shakes)
Carbs: 350g carbs (yams & oatmeal)
fat: none added
Weeks 8-4

Protein: 550-600g meat (chicken, top sirloin, protein shakes)
Carbs: 500g carbs (yams & oatmeal)
fat: none added

Weeks 3-1

Protein: 500g meat (chicken, beef, protein shakes)
Carbs: 50-400g (yams & oatmeal)
fat: none added
Typical Daily Diet

Total daily food intake during the first week:

3 lb chicken (skinless, boneless breasts)
2 protein shakes (Specialized Protein For Gainers)
1 cup oatmeal
1 lb yams
2 bags of premixed salad greens (dry)
12 oz frozen green beans
Crystal Lite or Diet Coke (unlimited)
Total daily food intake during the last week:

5 lb chicken breasts
2 lb top sirloin
8 oz yams
3 bags premixed salad greens
1 gallon of Water