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Question about best weight training for women

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I'm not a beginner when it comes to weight training; however, I have come across some confusing information that I need help sorting out. ports_body_training_performance/sexy_female_t raining&cr=


The above article is written by Chad Waterbury, who seems to know how to train a female body.  But this article talks about what he calls High Frequency Training and how the more you train a muscle the bigger it will get.  Well, to be honest I don't want my quads, hamstrings, and glutes to get bigger than they currently are, mainly because I am bottom heavy. 

If I continue training my lower half with dead lifts, split squats, lunges and other compound moves will I make my lower half bigger? 

Let's assume my caloric intake gives me a deficit of 300 compared to my caloric expenditure, that I'm eating healthy foods, and that I'm performing a full body routine 3 days/week with 2 days of 30 minutes of cardio.  Given these parameters will I make my lower half bigger? (And by bigger, I'm referring to overall size of legs).

The above article seems to suggest that doing those types of exercises will make my lower body bigger.

4 Replies (last)

What sort of set/rep scheme are you following?  

I don't have any idea if the author knows what he's talking about.  I thought he came off as kind of a d*ck in the article, so that's probably skewing my opinion.  I also thought the workout looked stupid.  I don't think his intent was to say that you should NEVER do those exercises, and I do agree with him that it is a poor idea to do 100, 1000, however many reps of an exercise because you think that will slim the area down.  

I know for me, following a specific heavy lifting program with (in general) 2-3 sets of 8-12 reps, 3 days a week, did not bulk me up (and in fact had quite the opposite effect, when my diet was controlled).  Especially if you have weight (fat) to lose, I doubt you will see a bigger lower half.  

Previous thread about the article. And the first response in this thread sums up the article's author pretty well.

Oh okay.  Didn't know about those threads. 


Original Post by amethystgirl:

Previous thread about the article. And the first response in this thread sums up the article's author pretty well.

Thank god, I thought it might just be me.  Whew!

4 Replies