https://i.imgur.com/tJAUurj.jpeg
WARNING: This is a no BS, tough-love, straight talk program. I don't have time or care if you find it offensive and sexist this program delivers given you apply and stick with it SRS.

I've written woman training programs since early 2000s and shared this program with 3 women all of which have gotten great results with AND kept the program running for YEARS.

Focus is on full-body STRENGTH, BALANCE, CONFIDENCE and looking good SRS. We are going for the tight leggings look, firm round ass you wanna grab, shapely thighs, flat stomach, clean and fit shoulders and arms. If you got big tits it will fit perfectly and give you that 100% milfy look that all men love SRS.

The program is a FULL BODY workout program 2-3x per week for beginner women. It's basically a condensed form of PPL with an addition of an S component (SQUEEZE) targeting the pussy. There is a lower body bias as this is normally what women want to focus on. We use slightly higher rep ranges than conventionally recommended because women tend to dislike lower rep ranges and higher intensity. The program has built-in redundancy, meaning that even if you miss 1 or even 2 workouts in a week you will likely still progress albeit at a slower pace.

To my knowledge this is the ONLY publicly available workout program that incorporates pelvic floor exercises as a core component and I should be given recognition for this.

I'll get this out first. You will work out your pussy and no this is not for your man to enjoy. A weak pelvic floor increases risk for all kinds of shit (and literally piss) later in life, especially so if you have birthed a few kids naturally. Women know this and still skip them (WTF)!

99.99% of women procrastinate and don't work their pussies because women are notorious for prioritizing other people e.g. kids, parents, animals, boss etc. before their own health. The problem with "you can do your kegels everywhere and anytime" is that women do them nowhere everytime. This is why we add them to the program and GETTER_DONE when we workout!

Sidenote but important. The best pussy I've ever had was from a late 30s mother of two. She was riding me when I felt a tight grip on the base of my dick. She moved up and down and squeezed and it was the best feeling in the world SRS. Like a wet glove made of pussy that milked my cock INSIDE HER. I had to tell her to stop almost immediately or I was going to cum SRS. I asked her HOW she could do that and she explained kegels and everything. When we f-cked her pussy would give a tight squeeze on every "in stroke" and it made it impossible not to ejaculate within a few minutes.

I'd take a well-trained milf controlled pussy over an "untrained" naturally tight pussy any day of the week SRS. This is like a secret hack or cheat code for women SRS and it's a shame so few women get it. Sigh I still think of her pussy 12+ years later - THAT'S HOW GOOD IT WAS!

Ask yourself how hot and sexy would you not feel straddling a big brawny muscular man and make him whimper like a puppy by ONLY squeezing your tight little pussy? Add to it that you'll orgasm harder too all from spending a focused 10 minutes per week in the gym on your pussy (technically pelvic floor muscles)

edit: I hit post limit so I'll split this into two posts.

You all do realize that a 2500 LB Leg Press is easy?

Unless you have over 2500 LBS on the Leg Press machine then shut the hell up...

You're NO WHERE Near the strength level of a 5 to 6 plates per side Hack Squat....

What a joke..

I have to deal with these retards everywhere now looking at me like they just broke my Unofficial WR in the 400 or something at body weights over 215....

WRONG ANSWER.. THE RECORD STILL STANDS...

WE SPENT 13 YEARS on LetsRun and they still can't find anyone dating back to the mid 1800s that accomplished what I did in that 400..

Game over..

I always win because i'm just BETTER...

Get the point...

I won.

I beat the casino.

Bigger, faster, stronger, and HOTTER than all.

#muscle

4 per week the sweet spot
yeah?

u ve heard the beyond this time band corisol levels re rising and messing with our testo gainz

is it true ?

I have done this same split with 10 sets a week, 12 sets a week, 16 sets a week per muscle group for months at a time even while bulking. I haven’t been able to make any progress with any of those volumes until I dropped it down to 6 sets a week, and now I’m making even better progress with the current 4 sets a week below. All sets get taken to 0RIR/failure. The higher volumes just had me feeling as if I was overreaching where each week I was struggling to use the same weight as the previous week. I do 6-12 reps per set, 8ish max on the compounds. Workouts take about 40 mins. Anyone else had success with really low weekly volumes like this?

Upper A
Bench 2
Bb row 2
Incline bench 1
Cable curl 2/overhead extension 2 superset

Lower A
Squat 2
Seated leg curl 2
Leg extension 1
Standing calf 2
Decline crunch 2

Upper B
Seated press 2
Weighted chin up 2
Weighted dip 1
Upright rows 2/Bb rear delt raise 2 superset

Lower B
Hack squat 1
Rdl 2
Seated calf 2
Hanging leg raise 2

I need help in the gym. After all the research I've done in terms of what sets and reps are optimal, progressive overload, drop sets, rest pause sets and normal sets... I am left flabbergasted . ... I want to get stronger and build lean muscle. No bulk. Period. Please help me understand what's optimal for size and strength in terms of sets and reps...Please be serious

How to have as much defined muscles as hers? (last pic)

All other pics are of me this morning.

Here's what my workout routine looks like:
Monday: Legs, Arms, Abs
Tuesday: Spinning class 50 mins
Wednesday: Back/Chest/Shoulders/Abs
Thursday: Glutes and Spinning class 50mins
Friday: REST
Saturday: 30mins treadmill and abs
Sunday: 30mins treadmill

I eat very healthy, but my macros might not seem that good... thing is I function very bad on low carb but feel very good and energetic on high carb. SO macros are about 70% carbs, 15% fat, 15% protein.

Stats:
height: 158cm
weight: 41-42kg
waist: 57.5cm


I found this workout routine: www . trimmedandtoned.com/ifbb-bikini-pro-anna-virmajokis-full-workout-routine-diet-plan/
You think it would help me reach my goal?

Hey guys how's it going, pretty new to the forums here!

I'm an actor in LA and I've got the opportunity to play a dope role, but it requires me to lean up just a tad.

As far as leaning goes, what are the main rules to follow apart from caloric defect? What's the desired rep range I should be doing and what kind of weight? As an example, I can easily curl 35 in each hand for ten reps, but idk if that would lead me to achieving that Brad Pitt in fight club type physique.

Also, I was wondering if you guys had any opinions on the best Ab exercises or Ab routine that would hit all all areas.

Any help would be appreciated, and thanks for reading!

AP

Title, I weighed 160-165 when I started, I weigh a steady 150 now. I'm 5'9" and 22 years old

I weight train 5 days a week. Chest - Back - Shoulders - Arms - Legs.
I do 30 minutes of cardio at %70 of my max hr 5 times a week.
I'm usually sore the following day.
(I considered ditching the cardio but I have a bit of a gut I'd like to get rid of)

My diet is:
calories 2250-2500
fat 50-60g
carbs 225-250g
protein 80-90g
(I record everything everyday)

I take protein powder and nothing else, one of my friends has an extensive list of things he takes (Protein Powder, Glutamine, Creatine, BCAAs, Pre Workout, agmatine? a few others i cant remember) and i've watched him get bigger the last 4 months.

I may not be noticeably smaller but i weigh ten pounds less and I'm not any stronger.

Its really demotivating to have negative results. I used to eat whatever I want, and spend most of my free time doing whatever I want, usually nothing active. Now I eat a fairly strict diet and spend the majority of my free time at the gym.

I know results take time, but I'm exactly 150.02 pounds almost everyday for the past 6 weeks. And the 6 weeks before that was a steady decline to 150.
(I log my weight every morning)

Any advice?

Hey guys.

I've been a personal trainer for a little over five years now. Every week I'm learning something new. So I will never claim I have all the answers. This week I've been researching how to make a woman's arms leaner after a very extensive bulking to maintenance period. My gf has been doing this for the last three years. She's wanted to lean out for some time, but it wasn't until a month ago did she take her deficit more seriously.


As of right now, I can see the changes beginning to take place in her back and stomach area. However, a major concern of hers are her arms. They've definitely grown in size from lifting heavier the past three years. To the point where most of her long sleeves don't fit anymore. They have a bulkier look right now. Which drives her crazy any time she sees a side angle of herself in photos. Basically, many curvy women, she wants to maintain the booty gains, but lean out up top.

**The photo I have included is fairly recent. The top photo is where she used to be three years ago. And the bottom is what her arms currently look like.

This is the very first time I'm helping a female lean out her bulkier, muscular arms. (I'm always dealing with female clients who either really skinny chicks, or are overweight.) My first thought is for her to (obviously) dial back on her arm days. Continue her deficit. Include more conditioning. (Which she hates, but will do what's necessary.) She doesn't want to lose strength, but at the same time it *could* be a minor casualty from trying to lean out her arms. I'm also trying to figure out if she should switch it up to higher reps and a little less weight. Any of you ladies or gentlemen have advice on this?

On a side note. When I first googled, "how to make womens arms leaner," it gave me a ton of results of women who are just naturally skinny giving their advice on how to do it. *rolls eyes.* I have to do a little more digging. I know this particular task is something chicks who are serious about lifting have had to deal with. Anyways, I'd appreciate your feedback. Thanks

Hi!

I do a two days in a week fullbody workout because I don't have more free days to workout.

My problem is that a want to add exercises to my workout, but after squating I get so exhausted that I don't have the will/motivation to do more exercises.

My workout is:

OHP 5 set
Squat 3 set
Weighted Chinup 5 set

Yes, it looks a bit little but I think it covers the basics, and I had gains so far...
Recently my progress slowed down, so I thought it would be good to add some new exercises (dip, DL, BOR, lunge) and reduce the volume a bit from the core exercises.

Would it be safe to do squats last?
I feel I need to do an exercise twice a week to progress.
Or on a "intermediat" level a split would be better?

Hi guys. I had a distressing incident the other day and I'm wondering if anyone can help me. The first thing I have to say is that I'm totally new to this world of bodybuilding. The second thing is that I'm serious here so please don't nobody laugh at my situation. We all have to start somewheres, right? Ok, here it is. I'm 5' 8" and weigh 114 pounds. I know I'm extremely skinny for a guy but for reasons I'll explain I'd like to keep my body the way it is while getting at least a little bit stronger. There's no easy way to say the next bit so I'll come right out with it, ok. I'm a transvestite and I spend at least a couple of nights a week and usually the whole weekend dressed as a woman. I'm not on here to talk about that and I only mention it to explain why I don't actually want to put on any body mass, especially on my arms as I like wearing sleeveless dresses and I can't stand the idea of having big muscular arms. It's such a terrible look for starters. I suppose it's fair to say that I haven't done any exercise on my arms since I was about 11 when I started to realise how important being able to look like a girl was going to be. As you can imagine my dad gave me ten shades of hell until he finally gave up on me. My mom was sympathetic but would get mad when I wouldn't lift any heavy shopping bags (Cheerios and other light stuff, no problem). So, I guess it's fair to say that I consciously avoided using my arms for much of anything besides typing so I could keep them slender and feminine looking. Before you start jumping to any conclusions can I just say I most certainly am not gay. I'm totally into girls and I hope one day to meet one who'll accept me for the person I am. Anyway, to get to my original question. The other weekend I was travelling with my mom on the train to visit her sister and she asked me to put her small overnight bag up on the rack. I got such a shock. When I went to lift it I could barely get it to chest height. I asked what she had in there and she said just her usual stuff. I really couldn't believe it. I lifted it again, this time almost throwing it into the air. Both my arms buckled and I went tumbling backwards. I'd have smashing into the ground except this big quarterback type guy caught both me and the bag. In case you're thinking it, can I just add that I wasn't dressed like a girl at the time. My mom doesn't mind me wearing girl's things round the house or when we go shopping at the mall but when we're travelling or doing other stuff she generally asks that I turn up as a guy. Fair enough. Right. So I hope you're still with me. The trouble was that I felt thoroughly humiliated by the incident. The big guy lifted my mom's bag like it was a packet of popcorn. All the passengers around me were sort of giggling and laughing at me. I realised immediately that something has got to change. So, please, can one of you experienced guys help me out here. What can I do in the gym to keep my body much the way it is and yet get much much stronger? I figure I can't go through life not being able to lift a small bag above my head. I'm sure I will end up in other situations where some arm strength will come in handy. Somebody mentioned something called callisthenics. Would this work for me" I'm well aware some of you guys will be laughing at this post and thinking it's some sort of a joke. I assure you it's not so please someone point me toward the right exercises. Thanks in advance. Wilhema. ps. That is not a girl's name btw. It's Austrian. I'm named after my great grandad, ok.

Hello everyone.
Its been a week since i joined gym and noticed this thing during my squats.
My back is leaning forward a lot during squats. I am squating without any bar and weights but still my is decling a lot when i go down.
Is there any way to solve this?

Hi all,

I was thinking of starting Phraks GreySkull LP (or any strength routine with an ABA workout) along with the Waterbury Method, specifically for my Bench and Overhead Press. Sorry I cannot provide links to those routines since I am a noob poster with forum restrictions put on me.

My routine would look something like this:

Week1

A:
3x5 Squat
3x5 Bench
2x15 Calvs
3x5 Chins
3x10sec-30sec L-sit Progression

B:
1x5 Deads
10x3 OHP
3x5 Rows
2x10 Curls
3x5 Dips

A:
3x5 Squat
3x5 Bench
2x15 Calvs
3x5 Chins
3x10sec-30sec L-sit Progression

----------------------------------------------------------------------------------------------

Week 2

B:
1x5 Deads
3x5 OHP
3x5 Rows
2x10 Curls
3x5 Dips

A:
3x5 Squat
10x3 Bench
2x15 Calvs
3x5 Chins
3x10sec-30sec L-sit Progression

B:
1x5 Deads
3x5 OHP
3x5 Rows
2x10 Curls
3x5 Dips


Thoughts?

I've been lurking around on the forum for a while and tried to read as much I could to avoid asking questions that's been discussed over and over again. But I'm still looking for some advice for anyone who can relate to physical manual labor and working out.

I work as an order selector for Aldi in their distribution center and if anyone can relate to a grocery selector, it's very physical work. I pull 300 cases an hour of grocery product and stack them on a pallet all day. I avoided getting into the gym during my first few months there to allow my body to get used to the work so I didn't burn out from work and the gym. Anyway, I'm looking for advice on building muscle with a physically demanding job. I'm guessing a 3 day full body workout would be best to avoid training everyday with a physical job? I bend over a lot and use my arms a lot, so I'm trying to find a way to incoorperate deadlifts and other exercises without over training or hurting myself. I could shave deadlifts for off days, but my scheduling is brutal, and makes it hard to find a set work out plan. I work a schedule like this 7 on, 4 off. 7 on, 2 off. 3 on, 1 off...3 on, 1 off. Then it starts over to 7 on 4 off. Confusing as sh*t I know. Basically I gdt 1 4 day weekend a month. So I'm looking for anyone who can shed some light on a safe way of building muscle with a job this demanding, as I know plenty of people do it.

I'm sure a lot of it comes down to rest and nutrition. Can anyone recommend foods that are crucial for maintaining good overall energy levels throughout the day with this lifestyle? Preferably foods that keep you going and never weigh you down if that makes sense.

Also another topic I've researched on, given my situation do you guys think a morning workout would be a better choice for me to avoid blowing off the gym after grueling days...or would it make work that much harder. Sorry this post got lengthy, and I appreciate any suggestions or advice.

I stumbled on a reddit AMA with John Haack, where he was questioned about his training methods. I thought what he said was quite interesting:



While I do realize that we're talking about an elite level athlete, how do you feel this sort of programming would work for an advanced lifter?

Also, he mentioned that he benches and squats twice a week. If an individual would bench as is explained above, could the second bench-session be performed with a variation such as CGBP; or something similar? Also, would it follow the same weekly peridoization protocol or just something linear for example?

Is it safe to do a full body workout every other day? I only have limited days I can get to the gym, and latley instead of doing upperbody or lowerbody I just do full body strenth workouts.

I am trying to gain as much as I can without getting fat.