Recomendations please =)

Nath · 28-12-2007, 06:36 PM

Hello!!! I trust you have all had a splendid festive period and are all full of turkey and ready to return to gym action!!

I recieved a phone call 2day off a girlfriend of mine who has asked if she can join me in the gym. She has applied for a job as a skydiving instructer but apparently as to pass a strength test involving her achieving 20 press ups and 6 chin ups. She has about 3-4 months to achieve this. Do u think this will be possible?? Apparently she can just about do 2 push ups at the moment and doubts she could achieve a pull up. Any suggestions on a training regime I can suggest to her to help her achieve her goals??

Thanks guys and gals!!!

Nath · 28-12-2007, 07:07 PM

I'm guessing that an example of the sort of exercises I should get her doing would be Lat pull downs and flat bench with a rep range of 10-12 and about 3 work sets. Do u think I should do some extra bicep and tricep work?? Was thinkin about getting her doing a few squats just to toughen her up a bit and get her doin a bit of cardio (I figure if she loses a wedge of body fat, it'll be easier for her to do a pull up). Any suggestions??

scottswald · 28-12-2007, 07:27 PM

i would suggest the bulk of her exercises in the early stages should be done be done with apperatus |(machines, dumbells, barbells .etc) as it sounds to me that she has not yet got the strenght to do bodyweight type exercises such as pressups, dips and pull ups, and yes, i would put her on the treadmill as fitness will play a big part on the higher rep range of those press ups

her diet any good at the moment?

**Tall** · 28-12-2007, 10:29 PM

If she wants to get better at Press Ups and Pullups and *JUST* those exercises then... She needs to train just those exercises IMHO...

20 Pressups and 6 Chins is easily acheivable in 3 months is thats her focus.

Get her a door bar for chinning and some press up bars.

Then get to to practice each day for 10-15mins and chart her progress.

scottswald · 28-12-2007, 11:07 PM

but if she can't do one in the first place, then surely she can't practice this way until she's gathered enough strength to do a good 3 or 4

crazycal1 · 28-12-2007, 11:30 PM

i actually think 6 chins for a lady is gonna be very hard work,but doable.
i`d go for 6 rep sets lat pulldowns and bench and build up to lower rep sets.
she could also practise partials for chins.
reckon body weight squats would be good too nath.(altho if we`re going for strength may be with weight too.)

scottswald · 28-12-2007, 11:46 PM

Quote:

Originally Posted by crazycal1

she could also practise partials for chins.

yeah, thats certainly a route that i suggest taking

Nath · 29-12-2007, 08:47 AM

Thanks alot all!! I'm going to the gym now and I'll assess her fitness etc. Thanks again.

Richard · 29-12-2007, 11:22 AM

I'd probably get her to do as many press ups as she can, lets say she does 3. She needs to do that every day for 4 days then next day add a rep, so now she is doing 4 reps a day for 4 days, then next day increase to 5 reps for another 4 days and so on.

As for the chin ups it might be a good idea to ger her to do both lat pull downs and chin ups, even if she can only do 1 for now.

Also, even is she only wants to improve her press ups and chin ups it may be a good idea to train other muscles to build up the core strength. I remember in the early days i couldn't do chest presses, week after week id struggle until 2 days after i did my first tricep dips, then suddenly the chest press became easier.

splinter · 31-12-2007, 10:00 AM

Get her to start with doing press ups with her knee's on the ground..

but get her to do lots of reps on that

then get her to do normal press ups but not going all the way down!

then after wards get her to do full press ups.

she has 3-4 months which in my opinion is enough time to get her doing 100 pressups and about 20 chins.

she may not want to do some crazy gym bodybuilder routine which is fair in my opinion! but if she up for doing a few weights, then get her doing lat pull downs as crazycal said but make her do it twice a week going for a high rep count of say about 15 or aim to get her doing about 50% of her maximum weight to as many reps as she can.

this applies on doing bicep curls as well and some tricep rope pulleys.

she may not want to do squats as im sure you guys are well away with alot of women. but perhaps get her to do some dumbbell lunges.

basically take into account she's not you so dont get her doing all the exercises (routines/sets) that you would do.

28-12-2007, 06:36 PM	#1 (permalink)
Nath Join Date: Sep 2007 Location: Solihull UK Posts: 452 Rep Power:	Recomendations please =) Hello!!! I trust you have all had a splendid festive period and are all full of turkey and ready to return to gym action!! I recieved a phone call 2day off a girlfriend of mine who has asked if she can join me in the gym. She has applied for a job as a skydiving instructer but apparently as to pass a strength test involving her achieving 20 press ups and 6 chin ups. She has about 3-4 months to achieve this. Do u think this will be possible?? Apparently she can just about do 2 push ups at the moment and doubts she could achieve a pull up. Any suggestions on a training regime I can suggest to her to help her achieve her goals?? Thanks guys and gals!!!

28-12-2007, 07:07 PM	#2 (permalink)
Nath Join Date: Sep 2007 Location: Solihull UK Posts: 452 Rep Power:	Re: Recomendations please =) I'm guessing that an example of the sort of exercises I should get her doing would be Lat pull downs and flat bench with a rep range of 10-12 and about 3 work sets. Do u think I should do some extra bicep and tricep work?? Was thinkin about getting her doing a few squats just to toughen her up a bit and get her doin a bit of cardio (I figure if she loses a wedge of body fat, it'll be easier for her to do a pull up). Any suggestions??

28-12-2007, 07:27 PM	#3 (permalink)
scottswald Join Date: Dec 2007 Location: Blyth Posts: 529 Rep Power:	Re: Recomendations please =) i would suggest the bulk of her exercises in the early stages should be done be done with apperatus \|(machines, dumbells, barbells .etc) as it sounds to me that she has not yet got the strenght to do bodyweight type exercises such as pressups, dips and pull ups, and yes, i would put her on the treadmill as fitness will play a big part on the higher rep range of those press ups her diet any good at the moment?

28-12-2007, 10:29 PM	#4 (permalink)
Tall Moderator Musclechat Icon Join Date: Mar 2007 Location: The White House. But I'm moving soon. Posts: 2,622 Rep Power:	Re: Recomendations please =) If she wants to get better at Press Ups and Pullups and *JUST* those exercises then... She needs to train just those exercises IMHO... 20 Pressups and 6 Chins is easily acheivable in 3 months is thats her focus. Get her a door bar for chinning and some press up bars. Then get to to practice each day for 10-15mins and chart her progress.

28-12-2007, 11:07 PM	#5 (permalink)
scottswald Join Date: Dec 2007 Location: Blyth Posts: 529 Rep Power:	Re: Recomendations please =) but if she can't do one in the first place, then surely she can't practice this way until she's gathered enough strength to do a good 3 or 4

28-12-2007, 11:30 PM	#6 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,863 Rep Power:	Re: Recomendations please =) i actually think 6 chins for a lady is gonna be very hard work,but doable. i`d go for 6 rep sets lat pulldowns and bench and build up to lower rep sets. she could also practise partials for chins. reckon body weight squats would be good too nath.(altho if we`re going for strength may be with weight too.) ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

29-12-2007, 08:47 AM	#8 (permalink)
Nath Join Date: Sep 2007 Location: Solihull UK Posts: 452 Rep Power:	Re: Recomendations please =) Thanks alot all!! I'm going to the gym now and I'll assess her fitness etc. Thanks again.

29-12-2007, 11:22 AM	#9 (permalink)
Richard Join Date: Mar 2007 Location: Swadlincote Posts: 78 Rep Power:	Re: Recomendations please =) I'd probably get her to do as many press ups as she can, lets say she does 3. She needs to do that every day for 4 days then next day add a rep, so now she is doing 4 reps a day for 4 days, then next day increase to 5 reps for another 4 days and so on. As for the chin ups it might be a good idea to ger her to do both lat pull downs and chin ups, even if she can only do 1 for now. Also, even is she only wants to improve her press ups and chin ups it may be a good idea to train other muscles to build up the core strength. I remember in the early days i couldn't do chest presses, week after week id struggle until 2 days after i did my first tricep dips, then suddenly the chest press became easier.

31-12-2007, 10:00 AM	#10 (permalink)
splinter Illuminati Join Date: Aug 2005 Location: London Posts: 1,058 Rep Power:	Re: Recomendations please =) Get her to start with doing press ups with her knee's on the ground.. but get her to do lots of reps on that then get her to do normal press ups but not going all the way down! then after wards get her to do full press ups. she has 3-4 months which in my opinion is enough time to get her doing 100 pressups and about 20 chins. she may not want to do some crazy gym bodybuilder routine which is fair in my opinion! but if she up for doing a few weights, then get her doing lat pull downs as crazycal said but make her do it twice a week going for a high rep count of say about 15 or aim to get her doing about 50% of her maximum weight to as many reps as she can. this applies on doing bicep curls as well and some tricep rope pulleys. she may not want to do squats as im sure you guys are well away with alot of women. but perhaps get her to do some dumbbell lunges. basically take into account she's not you so dont get her doing all the exercises (routines/sets) that you would do.

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