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Old Fri, Jan-23-04, 21:35
LisaS LisaS is offline
Senior Member
Posts: 568
 
Plan: PPLP
Stats: 235/179/125 Female 5' 5"
BF:lots/less/<20%
Progress: 51%
Location: So Calif
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no differences in training method are needed. I've seen 1 reference to a study that might have made a case for women doing 1-2 more reps at any level to make comparable gains. e.g. if the program for strength calls for 6 sets of 4 reps, a woman might do 6 sets of 5 reps (or 5X5). If the program calls for 3 x 6-8 a woman might do 3X8 rather than 3X6. If the 6 X 4 regime calls for using 85% of 1RM. since she is doing 30 (6X5) reps instead of 24 reps she might use only 80% 1RM to make the volume required. Or go to 5X5 to keep reps about the same (25 vs 24) and still use 85%.
But the basic - low rep, high wt for strength is still the same formula. and that was just one study that suggested to incr by 1 or 2 reps/set.

for general usage - yes, same routine, side-by-side, each at same % of 1RM. So if I can bench 200# (F) and you bench 150#, then if we both work at 80%, I work with 160# and you work with 120#, for 3X5 or whatever is called for. Same rest intervals, same tempo, same workouts per week.
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