Female Body Shapes... Which are you??

**Pj-Macx** · 09-28-2005, 06:10 AM

Anyone who has ever worked out can tell you that there is not just one exercise program to fit all. If you are like most ladies, I'm sure there are body parts that you would like trim down, and others that you would like to add more size and shape to.

With all the conflicting information available to you, are you confused on how to properly workout to meet your body's needs? There is a solution. Identifying your body shape can remove a lot of the guesswork and refine your exercise program to satisfy your needs.

Your body shape is a direct result of your genetics, as well as lifestyle. You are a blueprint of your parents, grandparents, and so on. As true as this may be, you do have the power to change the plan. This change is made possible through your lifestyle, which are your food choices and activity level.

Basic Body Shape

There are 6 basic body shape frames that ladies fall into, and they are:

The "A Frame"

The "A Frame" lady is also known as the "Spoon Shape". These individuals carry extra weight in the lower region of the body, mainly in the hips, thighs and buttocks, while their waist and bust are small. Balance needs to be met by widening the shoulder girth and the back.
Cardio - This body type should zone in on lower body cardio to rid the excess weight in the lower region, such as walking, cycling, or use of the elliptical machine. Resistance training should be kept light to moderate. Avoid the stepper, as it can build more size to the legs. View Cardio exercises.

Resistance Training - To bring balance and harmony, add more poundage to the Shoulder Presses, Lateral Raises, and Pulldowns. Keep your repetitions on the lower end for your upper body, anywhere in the 6-8 range. View additional resistance training exercises.

It is best to keep Squats light to moderate and include more Leg Extensions and Lunges. Maintain leg repetitions the in the 10-15 range.

The "V Frame"

The "V Frame", also known as the "Cone Shape", lady has shoulders that are two or more inches wider than her hips. She usually has large bust, narrow hips, and thin legs. Balance needs to be met by bringing the lower body up to speed with the upper body.
Cardio - The stepper is a good form of cardio to burn calories and add thickness to the legs. The treadmill on an incline is also suitable, but this body type is best to avoid the elliptical machine, as it will lean the legs up too much. View Cardio exercises.

Resistance Training - To increase leg size, concentrate on quality thigh training. Basic power movements should compose the bulk of your leg exercises, such as Squats, Leg Presses and Stiff Deadlifts. Shaping exercises such as Extensions and Lunges are good finishers. Use moderate to heavy poundage and keep the repetitions on the lower end, in the 6-8 range.

The "H Frame"

The "H Frame" lady has an athletic build, but has a large waist and shoulders, and lacks symmetry. This body shape is squared off and blocky. Those who posses the "H Frame" really need to direct attention to their symmetry by minimizing the waist.
Cardio - Cardio choices should be focused on trimming the upper body and bringing out the symmetry. Such cardio tactics should include the treadmill on an incline and the stepper. View Cardio exercises.

Resistance Training - Proper lower body training is needed for balance to bring it up to par with the wide shoulders. Concentrate on Squats, Leg Press and Stiff Deadlifts as the bulk of your training, and use the Extension and Lunges as finishers. Use moderate to heavy poundage in the 6-8 repetition range.

The "Ruler"

The "Ruler" body shape's measurements of the chest, waist, and hips are fairly equal. This lady is lean, has a high metabolism, and doesn't gain weight very easily.
Cardio - Cardio should be kept to a minimum, preferably the stepper, and more focus should go on the resistance training. View Cardio exercises.

Resistance Training - Training should be intense and brief. Each muscle group should be trained once weekly. The focus should go into intensity and building symmetry through proper shoulder, back, and leg training. Use heavy compound movements such as Bench Presses, Shoulder Presses, Lat Pulldowns, Squats, etc. You want to put emphasis on building muscle, therefore keep the repetitions in the 6-8 repetition range.

The "8 Frame"

The "8 Frame", also know as the "Hourglass", is genetically gifted. They are the proper height and weight for their body. Their bust and hips are the same size, with the waist being 10 inches smallerâ€¦ said to be the perfect figure from modeling experts. This lady's gains are evenly distributed, as well as fat loss.
Cardio - Cardio should be balanced with training. Any cardio technique is fine, and keeping a variety is best. View Cardio exercises.

Resistance Training - This is the ultimate body frame for bodybuilding and/or fitness. A balanced training program with a variety of exercises works well. Many find changing the workout program every 6-8 weeks productive, and an assortment of repetition ranges keeps the body off guard.

The "Oval Frame"

The "Oval Frame", also known as the "apple" is average height or shorter, large busted, has thin legs, and gains weight in the midsection.
Cardio - Routine cardio, such as the treadmill on an incline or the stepper, are necessary to generate overall weight loss. The elliptical machine should be avoided as it leans out the legs too much. View Cardio exercises.

Resistance Training - Weight training should be focused on the legs to create balance with the upper body. Include more Squats, Leg Presses, and Stiff Deadlifts to bring the lower body up to speed with the upper body. Maintain repetitions in the 6-8 range for balance.

Now you have first-rate information on how to train for your personal body shape. What are you waiting for? Go take action and take control!

http://www.bodybuilding.com/fun/ms-fit9.htm

Vanillabean_21 · 09-30-2005, 01:12 AM

A ruler? I have no curves.

pammiejoe6 · 09-30-2005, 07:35 PM

kewl info pj! thanks!

im the 8 shape....but i dont think i am the proper weight for my body yet...hahaaha....i WILL be one of these days though!

**Pj-Macx** · 10-17-2005, 08:09 PM

I am one of those... LoL.. and I am still not the proper weight for my body either.. but as you said.. I will be one of these days... I sure hope anyway...

hibiscus09 · 10-18-2005, 09:40 PM

I'm an "A" -- yuck. Big fat bottom and thighs.

mom24boys · 10-19-2005, 05:54 PM

they forgot round

lol i thing i am the v. shape, boobs and no hips.

**dbflgirl** · 10-19-2005, 11:54 PM

Quote:

Originally Posted by hibiscus09

I'm an "A" -- yuck. Big fat bottom and thighs.

Oh please.

I think Hibby has body dysmorphic disorder.

GameDayDog · 10-20-2005, 05:48 AM

I'm a ... wait, wrong thread..

Maybe I could be helpful and fynd pics that match the lysted bodytypes huh??

Peace..~G

D3siBooty · 10-20-2005, 05:59 AM

I guess the 8 frame , my mom and cousins all have that kind.

I've always been curvy... waist 28 butt 40 ....

I need to cut some bf on my lower body , my shoulders looks so small compared to my lower waist. I've to get back to the groove soon.

pammiejoe6 · 10-20-2005, 01:21 PM

lol yall crack me up....

hibby you look fantastic! and so do all of you!

**krzna** · 10-20-2005, 01:36 PM

Quote:

Originally Posted by D3siBooty

I guess the 8 frame , my mom and cousins all have that kind.

I've always been curvy... waist 28 butt 40 ....

I need to cut some bf on my lower body , my shoulders looks so small compared to my lower waist. I've to get back to the groove soon.

I gotta get that transdermal for ur a$$. - Lipoderm Y + some of my homebrew
Its really good. I am gonna be asking Booty to run a log.

**Pj-Macx** · 10-21-2005, 04:48 AM

Krzna.. you better becareful... she is liable to smack you.. because you did not come on here and say... " oh no baby.. your butt is not big at all.. I love it just the way it is.." Well I would smack ya... so she should smack ya...

**krzna** · 10-21-2005, 11:34 AM

Quote:

Originally Posted by Pj-Macx

Krzna.. you better becareful... she is liable to smack you.. because you did not come on here and say... " oh no baby.. your butt is not big at all.. I love it just the way it is.." Well I would smack ya... so she should smack ya...

lol, i like it big

but am tryin to get that transdermal brew done, if it does work then it should be pretty effective in women.
I dont know if you guys want this but I do have a clen log for booty, r u guys interested?

The Doc · 10-21-2005, 03:59 PM

Quote:

Originally Posted by krzna

lol, i like it big

I'm with you, I think that if you don't like women with curves then you just don't like women. Look at Nicole Richie, she looks like a 12 year old boy and anyone that thinks that is sexy probably should becone a priest

.

**bigDman** · 10-21-2005, 07:17 PM

My Gf is an 'A' Frame i think

skinny wiast
huge butt
and medium boobs
just the way i like them

**Pj-Macx** · 10-21-2005, 09:51 PM

So Krzna... what does this booty brew do??

**krzna** · 10-22-2005, 12:37 AM

Quote:

Originally Posted by Pj-Macx

So Krzna... what does this booty brew do??

Well I am looking into female fat deposition patterns.
Its nothing fancy. Very similar to the original Lipoderm Ultra plus Yohimbine.
She is new to dermals. Her abs are ok, once she jumps into a cutting cycle I will throw in some absolved. Her only problem area is triceps and there I plan to use something similar to Ergopharm's Skulpt , however Sk. has mixed reviews ranging from real good tropical loss to "did nothing gave me only clothes stains" so am still making up my decesion.

I will be talking to the nutriton gurus here esp dbflgirl. I am trying to keep her away from Beta agonists like clen and ephedra cuz she downgrades her receptors very fast, I really cannot figure out why.

09-28-2005, 06:10 AM	#1
Pj-Macx Moderator Join Date: May 2005 Location: 632 HP SS Posts: 4,089 Recipes: 0 Rep Power: 75	Female Body Shapes... Which are you?? Anyone who has ever worked out can tell you that there is not just one exercise program to fit all. If you are like most ladies, I'm sure there are body parts that you would like trim down, and others that you would like to add more size and shape to. With all the conflicting information available to you, are you confused on how to properly workout to meet your body's needs? There is a solution. Identifying your body shape can remove a lot of the guesswork and refine your exercise program to satisfy your needs. Your body shape is a direct result of your genetics, as well as lifestyle. You are a blueprint of your parents, grandparents, and so on. As true as this may be, you do have the power to change the plan. This change is made possible through your lifestyle, which are your food choices and activity level. Basic Body Shape There are 6 basic body shape frames that ladies fall into, and they are: The "A Frame" The "A Frame" lady is also known as the "Spoon Shape". These individuals carry extra weight in the lower region of the body, mainly in the hips, thighs and buttocks, while their waist and bust are small. Balance needs to be met by widening the shoulder girth and the back. Cardio - This body type should zone in on lower body cardio to rid the excess weight in the lower region, such as walking, cycling, or use of the elliptical machine. Resistance training should be kept light to moderate. Avoid the stepper, as it can build more size to the legs. View Cardio exercises. Resistance Training - To bring balance and harmony, add more poundage to the Shoulder Presses, Lateral Raises, and Pulldowns. Keep your repetitions on the lower end for your upper body, anywhere in the 6-8 range. View additional resistance training exercises. It is best to keep Squats light to moderate and include more Leg Extensions and Lunges. Maintain leg repetitions the in the 10-15 range. The "V Frame" The "V Frame", also known as the "Cone Shape", lady has shoulders that are two or more inches wider than her hips. She usually has large bust, narrow hips, and thin legs. Balance needs to be met by bringing the lower body up to speed with the upper body. Cardio - The stepper is a good form of cardio to burn calories and add thickness to the legs. The treadmill on an incline is also suitable, but this body type is best to avoid the elliptical machine, as it will lean the legs up too much. View Cardio exercises. Resistance Training - To increase leg size, concentrate on quality thigh training. Basic power movements should compose the bulk of your leg exercises, such as Squats, Leg Presses and Stiff Deadlifts. Shaping exercises such as Extensions and Lunges are good finishers. Use moderate to heavy poundage and keep the repetitions on the lower end, in the 6-8 range. The "H Frame" The "H Frame" lady has an athletic build, but has a large waist and shoulders, and lacks symmetry. This body shape is squared off and blocky. Those who posses the "H Frame" really need to direct attention to their symmetry by minimizing the waist. Cardio - Cardio choices should be focused on trimming the upper body and bringing out the symmetry. Such cardio tactics should include the treadmill on an incline and the stepper. View Cardio exercises. Resistance Training - Proper lower body training is needed for balance to bring it up to par with the wide shoulders. Concentrate on Squats, Leg Press and Stiff Deadlifts as the bulk of your training, and use the Extension and Lunges as finishers. Use moderate to heavy poundage in the 6-8 repetition range. The "Ruler" The "Ruler" body shape's measurements of the chest, waist, and hips are fairly equal. This lady is lean, has a high metabolism, and doesn't gain weight very easily. Cardio - Cardio should be kept to a minimum, preferably the stepper, and more focus should go on the resistance training. View Cardio exercises. Resistance Training - Training should be intense and brief. Each muscle group should be trained once weekly. The focus should go into intensity and building symmetry through proper shoulder, back, and leg training. Use heavy compound movements such as Bench Presses, Shoulder Presses, Lat Pulldowns, Squats, etc. You want to put emphasis on building muscle, therefore keep the repetitions in the 6-8 repetition range. The "8 Frame" The "8 Frame", also know as the "Hourglass", is genetically gifted. They are the proper height and weight for their body. Their bust and hips are the same size, with the waist being 10 inches smallerâ€¦ said to be the perfect figure from modeling experts. This lady's gains are evenly distributed, as well as fat loss. Cardio - Cardio should be balanced with training. Any cardio technique is fine, and keeping a variety is best. View Cardio exercises. Resistance Training - This is the ultimate body frame for bodybuilding and/or fitness. A balanced training program with a variety of exercises works well. Many find changing the workout program every 6-8 weeks productive, and an assortment of repetition ranges keeps the body off guard. The "Oval Frame" The "Oval Frame", also known as the "apple" is average height or shorter, large busted, has thin legs, and gains weight in the midsection. Cardio - Routine cardio, such as the treadmill on an incline or the stepper, are necessary to generate overall weight loss. The elliptical machine should be avoided as it leans out the legs too much. View Cardio exercises. Resistance Training - Weight training should be focused on the legs to create balance with the upper body. Include more Squats, Leg Presses, and Stiff Deadlifts to bring the lower body up to speed with the upper body. Maintain repetitions in the 6-8 range for balance. Now you have first-rate information on how to train for your personal body shape. What are you waiting for? Go take action and take control! http://www.bodybuilding.com/fun/ms-fit9.htm __________________ Co-Owner @ BodyBuildingXtreme 2002 Navy Blue Metallic Camaro SS "The Blue Ghost" # 10354 -=LME LSX 454ci built for N20=-

09-30-2005, 01:12 AM	#2
Vanillabean_21 New Member Join Date: Aug 2005 Location: Maine Posts: 17 Recipes: 0 Rep Power: 0	A ruler? I have no curves. __________________ Currently on day 40 of my 61 day challenge.

10-17-2005, 08:09 PM	#4
Pj-Macx Moderator Join Date: May 2005 Location: 632 HP SS Posts: 4,089 Recipes: 0 Rep Power: 75	I am one of those... LoL.. and I am still not the proper weight for my body either.. but as you said.. I will be one of these days... I sure hope anyway... __________________ Co-Owner @ BodyBuildingXtreme 2002 Navy Blue Metallic Camaro SS "The Blue Ghost" # 10354 -=LME LSX 454ci built for N20=-

10-19-2005, 05:54 PM	#6
mom24boys Pro Stature Join Date: Aug 2005 Location: Indiana Posts: 127 Recipes: 0 Rep Power: 4	they forgot round lol i thing i am the v. shape, boobs and no hips. __________________ [color=Pink]The Breast Cancer Site is back and needs your help in funding mammograms for women in need! Help make early detection possible every day with a simple click, at no cost to you. Visit http://www.thebreastcancersite.com today!

10-20-2005, 05:48 AM	#8
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,975 Recipes: 0 Rep Power: 32	I'm a ... wait, wrong thread.. Maybe I could be helpful and fynd pics that match the lysted bodytypes huh?? Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

09-30-2005, 07:35 PM	#3
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 84	kewl info pj! thanks! im the 8 shape....but i dont think i am the proper weight for my body yet...hahaaha....i WILL be one of these days though!

10-18-2005, 09:40 PM	#5
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 988 Recipes: 0 Rep Power: 16	I'm an "A" -- yuck. Big fat bottom and thighs.

10-20-2005, 01:21 PM	#10
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 84	lol yall crack me up.... hibby you look fantastic! and so do all of you!

10-21-2005, 04:48 AM	#12
Pj-Macx Moderator Join Date: May 2005 Location: 632 HP SS Posts: 4,089 Recipes: 0 Rep Power: 75	Krzna.. you better becareful... she is liable to smack you.. because you did not come on here and say... " oh no baby.. your butt is not big at all.. I love it just the way it is.." Well I would smack ya... so she should smack ya... __________________ Co-Owner @ BodyBuildingXtreme 2002 Navy Blue Metallic Camaro SS "The Blue Ghost" # 10354 -=LME LSX 454ci built for N20=-

10-21-2005, 07:17 PM	#15
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	My Gf is an 'A' Frame i think skinny wiast huge butt and medium boobs just the way i like them __________________ COME CHECK OUT MY JOURNAL

10-21-2005, 09:51 PM	#16
Pj-Macx Moderator Join Date: May 2005 Location: 632 HP SS Posts: 4,089 Recipes: 0 Rep Power: 75	So Krzna... what does this booty brew do?? __________________ Co-Owner @ BodyBuildingXtreme 2002 Navy Blue Metallic Camaro SS "The Blue Ghost" # 10354 -=LME LSX 454ci built for N20=-