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THEpurplepeanut · Jul 30, 2009, 12:50 PM

I wanted to start training for the track and field season. I am a shot putter, so I thought it would be a good idea to lift 10 lb free weights. I'm borrowing my brother's and i wanted to know some exercises i could do using them to strengthen my legs, waist, and arms, because all of those musceles are involved in throwing a shot put. And I had another question too, since i'm a girl, would i have to do less reps so i don't get "ripped", like look like a body builder? :confused: I don't want to look like the hulk's little sister, so how many reps do you think I should do? Or does it even matter? I am also going to use the elliptical trainer we have at home 30 minutes a day to try and burn some more fat ( since summer started I kind of let myself go :D ). How should I go about doing this? And before you ask the question of how old I am let me just tell you, 14 and will be 15 in march.

Eileen G · Jul 30, 2009, 03:32 PM

First off, relax, you won't bulk up and look like a man, you simply don't have the testosterone for it. If a man and a woman lifted exactly the same equivalent amount of weight for the same reps, the man will develop lots more visible muscle than the woman. She'll get strong, but she won't bulge.

Next, you need to work everything. Ok, your legs are important, but without an equally strong back, you'll find yourself in trouble and prone to injury.

The basic lifts for best results are squat, deadlift, bench press, stiff leg deadlift, military press, pull-up, dips, bentover row, lunges, wood chopper, hyper-extensions.

A great site to show you how to do any exercises you don't know is ExRx (Exercise Prescription) on the Net

Ideally, I'd go for three sets of eight reps per exercise. Make sure you have at least two or three days between sessions on a particular muscle.

Rookeek · Jul 31, 2009, 05:17 AM

Originally Posted by Eileen G

First off, relax, you won't bulk up and look like a man, you simply don't have the testosterone for it. If a man and a woman lifted exactly the same equivelent amount of weight for the same reps, the man will develop lots more visible muscle than the woman. She'll get strong, but she won't bulge.

Next, you need to work everything. Ok, your legs are important, but without an equally strong back, you'll find yourself in trouble and prone to injury.

The basic lifts for best results are squat, deadlift, bench press, stiff leg deadlift, military press, pull-up, dips, bentover row, lunges, wood chopper, hyper-extensions.

A great site to show you how to do any exercises you don't know is ExRx (Exercise Prescription) on the Net

Ideally, I'd go for three sets of eight reps per exercise. Make sure you have at least two or three days between sessions on a particular muscle.

This! Listen to her ;)

Although if you want to gain more strength you could try doing 5 sets of 5 reps per exercise..

CanadianCrook · Jul 31, 2009, 05:57 AM

Originally Posted by Eileen G

First off, relax, you won't bulk up and look like a man, you simply don't have the testosterone for it. If a man and a woman lifted exactly the same equivelent amount of weight for the same reps, the man will develop lots more visible muscle than the woman. She'll get strong, but she won't bulge.

Next, you need to work everything. Ok, your legs are important, but without an equally strong back, you'll find yourself in trouble and prone to injury.

The basic lifts for best results are squat, deadlift, bench press, stiff leg deadlift, military press, pull-up, dips, bentover row, lunges, wood chopper, hyper-extensions.

A great site to show you how to do any exercises you don't know is ExRx (Exercise Prescription) on the Net

Ideally, I'd go for three sets of eight reps per exercise. Make sure you have at least two or three days between sessions on a particular muscle.

Originally Posted by Rookeek

This! Listen to her ;)

Although if you want to gain more strength you could try doing 5 sets of 5 reps per exercise..

Both of these comments are good advice.

Starting STRENGTH would be an awesome approach to excelling in shot put.

THEpurplepeanut · Jul 31, 2009, 06:19 AM

Thanks for the advice guys! I should be nice and strong by April! :D

none12345 · Aug 15, 2009, 02:18 PM

Arms - biceps curls, tricep pulldowns.

Waist - abdominal crunches.

Legs - leg curls, hip abductors, calves extensions.

Those are some examples on what works them. A routine would be best to build strength.

Rookeek · Aug 15, 2009, 02:57 PM

Originally Posted by none12345

Arms - bicep curls, tricep pulldowns.

Waist - abdominal crunches.

Legs - leg curls, hip abductors, calves extensions.

Those are some examples on what works them. A routine would be best to build strength.

Pretty bad advice... only weak as.s isolation exercises... use compounds and get big lifts there, then your arms and legs will be strong and big.