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LiFt iT MN
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Join date: Dec 2011
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Posts: 10

How many sets of sprints should I be doing & how many days a week? Thanks!

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gabex
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Join date: Sep 2006
Location: Indiana, USA
Posts: 1214

.

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LiFt iT MN
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Join date: Dec 2011
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Posts: 10

Gabe- sorry if I offended or upset you by maybe posting under the wrong forum. There used to be a figure athlete website but I can no longer find it. I did not post any "sexy" pictures of me on here, and I am not trying to get guys to tell me I'm hot. The pictures I have posted are of the body parts that are required under the rules for this forum I came to this website to get honest advice, and I Have gotten some great advice from people. I guess I didn't know that this forum was just for males.

I think the people on this website have the information that I need and that is why I posted on here. I was told to do squats for volume, and that has made a huge difference already. Now I am seeking information on sprints. Anyone out there have any training advice for doing sprints on a treadmill? Speed, quantity, duration?

Thanks! : )

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gabex
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Join date: Sep 2006
Location: Indiana, USA
Posts: 1214

LiFt iT MN wrote:
Gabe- sorry if I offended or upset you by maybe posting under the wrong forum. There used to be a figure athlete website but I can no longer find it. I did not post any "sexy" pictures of me on here, and I am not trying to get guys to tell me I'm hot. The pictures I have posted are of the body parts that are required under the rules for this forum I came to this website to get honest advice, and I Have gotten some great advice from people. I guess I didn't know that this forum was just for males.

I think the people on this website have the information that I need and that is why I posted on here. I was told to do squats for volume, and that has made a huge difference already. Now I am seeking information on sprints. Anyone out there have any training advice for doing sprints on a treadmill? Speed, quantity, duration?
Thanks! : )


I wasn't offended or upset at all, and I don't think you've done anything wrong. I don't think you posed "sexy pics" at all either, and you actually posted pics better than half the guys would. I just didn't feel like a majority of the responses you were getting were constructive, and I stated why.

To reiterate, yes you look good. This isn't a male only forum, but the advice you are going to get from most guys in this subforum is not going to be the most constructive or effective, esp when half of the comments are calling you hot/sexy/etc. I was merely just trying to point you in the right direction. *I* apologize if I came off in any other way.

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debraD
Level 1

Join date: Jul 2008
Location:
Posts: 7273

There is nothing wrong with this thread in this forum.

The Powerful Women's forum is a collection of individuals' training logs that are not figure athletes or bodybuilders and posting there would not get any less inappropriate comments or smoke blown up her ass.

It sounds like LiFt iT MN is getting appropriate advice here and the type she is looking for and that is she needs to work on her legs.

Good work OP! Keep it up!


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iVoodoo
Level 5

Join date: Mar 2011
Location:
Posts: 429

Why do you want to do treadmill sprints?
Find a hill.

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pushmepullme
Level 2

Join date: May 2008
Location: Czech
Posts: 10537

debraD wrote:
There is nothing wrong with this thread in this forum.

The Powerful Women's forum is a collection of individuals' training logs that are not figure athletes or bodybuilders and posting there would not get any less inappropriate comments or smoke blown up her ass.

It sounds like LiFt iT MN is getting appropriate advice here and the type she is looking for and that is she needs to work on her legs.

Good work OP! Keep it up!




Agreed. Most of the women who post in PW are not physique oriented, and I know that I can't give comments re: what needs work. It isn't this young woman's fault that some of the posters aren't able to constructively comment on her physique from a BB or figure standpoint. She shouldn't be kicked out of RMP because of her gender when she's posting the required pics and is looking for real advice.

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LiFt iT MN
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Join date: Dec 2011
Location:
Posts: 10

iVoodoo wrote:
Why do you want to do treadmill sprints?
Find a hill.



I live in Minnesota so unfortunately doing sprints outdoors right now isn't an option.

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gabex
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Join date: Sep 2006
Location: Indiana, USA
Posts: 1214

pushmepullme wrote:
debraD wrote:
There is nothing wrong with this thread in this forum.

The Powerful Women's forum is a collection of individuals' training logs that are not figure athletes or bodybuilders and posting there would not get any less inappropriate comments or smoke blown up her ass.

It sounds like LiFt iT MN is getting appropriate advice here and the type she is looking for and that is she needs to work on her legs.

Good work OP! Keep it up!




Agreed. Most of the women who post in PW are not physique oriented, and I know that I can't give comments re: what needs work. It isn't this young woman's fault that some of the posters aren't able to constructively comment on her physique from a BB or figure standpoint. She shouldn't be kicked out of RMP because of her gender when she's posting the required pics and is looking for real advice.


I wasn't trying to 'kick her out of the forum'. If I came off that way to the OP, I'll edit my post as I tried to make that clear but may not have. As far as PW not being physique oriented, I don't think strength training in general and physique do not go hand in hand. But I guess that's just my opinion.

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iVoodoo
Level 5

Join date: Mar 2011
Location:
Posts: 429

Well Prowler sprints would probably be my next choice, but if you have your heart set on a treadmill I'd do something like 20 second sprint intervals.

So you'd hop on the treadmill, jog for 30-40 seconds then crank it up to a sprint speed for twenty seconds and then back down again. You could adjust the intensity to your current level of conditioning, twenty seconds might be tough if you're not relatively well conditioned already.

I never really got treadmill sprints though..
They seem dangerous, I know I've almost fallen just about every time I've done them.
I much prefer jump rope, hill sprints, normal sprints, weighted sprints (prowler, car push, etc.), and even jump circuits for fat loss and GPP.

You really should be focusing on gaining weight though..

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chkeeley
Level 1

Join date: Nov 2011
Location: New Hampshire, USA
Posts: 53

AccipiterQ wrote:
tiny legs, if anything I'd work on that


Agreed. Your upper body and core look excellent! Maybe a little development in your quads and especially calves. Nice work!

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Hallowed
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Join date: Aug 2010
Location: California, USA
Posts: 9597

You look GREAT for a regular girl like amazing great.

You will need way more muscle to compete anything other than bikini (as you know)

Here is a good thread on building an awesome ass:

http://tnation.T-Nation.com/...t_a_bigger_butt

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Patch2
Level 4

Join date: May 2006
Location:
Posts: 11327

Hallowed wrote:
You look GREAT for a regular girl like amazing great.

You will need way more muscle to compete anything other than bikini (as you know)

Here is a good thread on building an awesome ass:

http://tnation.T-Nation.com/...t_a_bigger_butt


^ totally agree

Also, treadmill sprints are awkward. If you don't have an indoor track, just crank the incline up on the treadmill and walk for a while. An incline of 10 will feel like hellish cardio quickly. There's also the stairmill if you want a machine.

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LiFt iT MN
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Join date: Dec 2011
Location:
Posts: 10

Patch2 wrote:
Hallowed wrote:
You look GREAT for a regular girl like amazing great.

You will need way more muscle to compete anything other than bikini (as you know)

Here is a good thread on building an awesome ass:

http://tnation.T-Nation.com/...t_a_bigger_butt


^ totally agree

Also, treadmill sprints are awkward. If you don't have an indoor track, just crank the incline up on the treadmill and walk for a while. An incline of 10 will feel like hellish cardio quickly. There's also the stairmill if you want a machine.


Thanks for the advice!

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guhkes
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Join date: Mar 2009
Location:
Posts: 509

LiFt iT MN wrote:
iVoodoo wrote:
Why do you want to do treadmill sprints?
Find a hill.



I live in Minnesota so unfortunately doing sprints outdoors right now isn't an option.


What's wrong with Minnesota? No hills to be found? I doubt it.

If you mean just snow and that it's a little colder outside, it's just a matter of being clothed properly.

Do that and you are total badass with never die -attitude and good looking physique.

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JLD2k3
Level 3

Join date: Dec 2008
Location: Virginia, USA
Posts: 666

guhkes wrote:
LiFt iT MN wrote:
iVoodoo wrote:
Why do you want to do treadmill sprints?
Find a hill.



I live in Minnesota so unfortunately doing sprints outdoors right now isn't an option.


What's wrong with Minnesota? No hills to be found? I doubt it.

If you mean just snow and that it's a little colder outside, it's just a matter of being clothed properly.

Do that and you are total badass with never die -attitude and good looking physique.


Rocky IV, anyone?

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cutt
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Join date: Jan 2012
Location: Georgia, USA
Posts: 101

Nice and lean with good muscle tone.

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cutt
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Join date: Jan 2012
Location: Georgia, USA
Posts: 101

Nice and lean with good muscle tone.

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ToeRock
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Join date: Feb 2012
Location: New Jersey, USA
Posts: 5

pretty good shape if you ask me.

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gordo6977
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Join date: Mar 2012
Location: Australia
Posts: 4

Girl you look good, hows the training going after 3 months. I've just got back into it and have started doing beach and sand hill climbs (i'm by a beach) my calves have gone throung the roof so if you can do sand training try it. I've also lost 5kg since late november through the beach training.

gordon

ps try a weight vest also

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Rst
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Join date: Oct 2007
Location: Australia
Posts: 74

Cardio?

1 word:



Prowler

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Thuggish
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Join date: Mar 2012
Location:
Posts: 46

In my opinion, I don't think the legs are lacking. In fact, I think I'm thinking about what I'd do with them a little to much... The only thing I see missing is calves, a little more size would give them a real nice shape.

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Thuggish
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Join date: Mar 2012
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Posts: 46

Personally, I have found front squats to really hit the glutes hard, but this doesn't seem to be the case for everyone.

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stefanogym
Level 1

Join date: Feb 2003
Location: California, USA
Posts: 430

LiFt iT MN wrote:


What exercises would help me pump up my glutes?

I'll try to post some pics with better lighting in the next few days.



Hip Thrusts or BB Glute bridge..better the first

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rocket man 400
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Join date: Oct 2010
Location:
Posts: 53

Here is my advice from seeing your photos. Try some backward sled drags of about 30 sec to really work those quads. Choose wt. that makes it difficult and u get a good burn in the quads. This will be good for conditioning as well. Do parallel bar deadlifts. Do dumbell/kettlebell swings for glutes and hamstrings. Work the calves hard. Work the shoulders hard using laterals, front raises, rear raises and Mountain Dogs six way delt exercise in his shoulder article on this site. Add these exercises into your program .

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