How to train a woman for "fitness" body properly...

[PitbullTank]

I have only trained people for combat sports mostly, endurance/agility/reaction/strength type training...and have been trying to gain knowledge over past 2 years on how to get "bigger".... I have a few lady friends that always ask me what they should do...an to be honest, i flat out dont know what the rep ranges, amount of cardio time, diet for females just looking to "tone up" like they say, should be...im not talking out of shape girls, but woman that are maybe 5-10lbs from looking great beachbody... i only know how to train all out intensity and powerlift type...or to training to perform better.... ive never thought of just toning up, but want to help them...any help appreciated...
-PIT

 

[ridge11]

Train them just like you would a man as far as rep ranges and intensity. De-emphasize traps and over-emphasize glutes. Focus more on delts than chest. Diet should be based on lean mass.

 

[PitbullTank]

low volume high intensity, trying to gain as much muscle and strength possible is how i train men... none of these woman want to really gain muscle at all... I DC, and i tried a low volume style workout with 2 of them and they just arent into powerlifting type training at all and wanna quit....i should have said more swimsuit type body than "fitness"....

Def agree with not emphasizing traps or chest, and DEF over emphasizing glutes, delts....thanxx

any more tips?

 

[Amazon Doll]

Even with DC training, it would take years for a woman to gain any real muscle, especially if she is doing cardio and not eating 6 protein meals a day.

if they don't want muscles at all and freak out when they get a little harder, just put them an an agility/conditioning program.