Weights - Lean not muscle

Dr_sparky

I'm wanting to slim down and I've always been on the chunky side. I've found myself two gym buddies which is really good for motivation however they are both blokes. All three of us are currently doing the same exercises though I'm doing a little more cardio. However we use the same weight machines. I use lower weights but we do the same number of reps (3 sets of 12) on the low row, chest press and leg press. I also do some crunches and triceps curls. There seems to be an on-line argument as to whether women should do lower weights and more reps or not and whether we should use the same machines as men. MFP peeps - What are your opinions?

LKArgh

What are your goals? Why are you using these machines, these weights, these reps?

michelletowle52

I go heavier than some men in the gym and I'm a tiny little lady only 4ft10. I'm now a lot leaner than my profile picture too. I squat one and a half times my body weight. Dead lift 100kg leg press 150kg. 12/15 reps 4+ sets. Go as heavy as you want with good form. Enjoy it sounds like you are.

DaddieCat

If you lift in a caloric deficit you will not gain muscle... you will recomp a bit and preserve your lean mass while losing fat if your diet is under wraps. Lift to preserve your mass... count calories for fat loss and you'll get there. The program doesn't even really matter although a good full body program full of compound lifts will be most effective

msf74

It's up to you as given you are dieting (and therefore maintaining a consistent negative energy balance) you won't experience much if any muscle growth anyway.

If you want to go heavy with lower reps then do it. If you want to go lighter with more reps than do so. What is important is that you have exposed your muscles to sufficient stress to prompt your body to retain the existing muscles you have or minimise loss of muscle. In practical terms this means the last few reps of each set will be challenging but not impossible to do.

Then, when you have lost body fat through your calorie deficit, the sleek, "toned" muscle underneath will be revealed.

nordlead2005

You don't need to worry about getting big if you are in a calorie deficit. While you can build muscle in a deficit (there are limits though), the volume will be tiny compared to the volume of fat you will lose, so you will only get smaller. If my biceps could have gotten bigger while my stomach shrunk I would have loved it... so far no luck, my biceps are smaller too.

As for number of reps, pick a routine that will accomplish your goals and that you will stick to. You could more efficiently utilize your time with a beginner program that focuses on compound lifts. StrongLifts, Strong Curves, and others would all fit the bill.

youngmomtaz

Women have 16 times less testosterone than men. We do not "bulk up". We are biologically not able to. The pics you see of "bulky" women are either on something to help them gain like men or so low body fat and dehydrated the day of the show to show off the muscle better. Lift heavy and don't worry about it. You will get beautiful muscle definition and strength that will prevent future joint injury.

cwolfman13

the myth that women should lift itty bitty pink weights that weigh less than their purses for a gazillion reps needs to go away...

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

i'd also recommend dumping the machines and using free weights. you would also have better results with a structured program. look into the New Rules of Lifting for Women. that's a great place to start...the read alone is worth it and will illustrate to you how stupid these myths are.

beachhouse758

Dr_sparky wrote: »

I'm wanting to slim down and I've always been on the chunky side. I've found myself two gym buddies which is really good for motivation however they are both blokes. All three of us are currently doing the same exercises though I'm doing a little more cardio. However we use the same weight machines. I use lower weights but we do the same number of reps (3 sets of 12) on the low row, chest press and leg press. I also do some crunches and triceps curls. There seems to be an on-line argument as to whether women should do lower weights and more reps or not and whether we should use the same machines as men. MFP peeps - What are your opinions?

I think there's no accurate way of generalizing what "women should do" because all women don't have the same goals:

Some women want to be as strong as possible.
Some women want to be as thin as they can be.
Some women aspire to be bendy yogis.
Some women aspire to be bodybuilders.
Some want to run marathons.
Some just want to look good naked.
Some want their body to perform at peak levels so they can excel on their chosen sport...

So you should first determine what your goals are (be as specific as possible) and then tailor a fitness regimen and nutrition plan to help you achieve those goals.
Your goals don't have to be exclusive either -- you can have a few different fitness objectives at a time.

But there's no "one size fits all" when it comes to women's health and fitness.

ew_david

beachhouse758 wrote: »

Dr_sparky wrote: »

I'm wanting to slim down and I've always been on the chunky side. I've found myself two gym buddies which is really good for motivation however they are both blokes. All three of us are currently doing the same exercises though I'm doing a little more cardio. However we use the same weight machines. I use lower weights but we do the same number of reps (3 sets of 12) on the low row, chest press and leg press. I also do some crunches and triceps curls. There seems to be an on-line argument as to whether women should do lower weights and more reps or not and whether we should use the same machines as men. MFP peeps - What are your opinions?

I think there's no accurate way of generalizing what "women should do" because all women don't have the same goals:

Some women want to be as strong as possible.
Some women want to be as thin as they can be.
Some women aspire to be bendy yogis.
Some women aspire to be bodybuilders.
Some want to run marathons.
Some just want to look good naked.
Some want their body to perform at peak levels so they can excel on their chosen sport...

So you should first determine what your goals are (be as specific as possible) and then tailor a fitness regimen and nutrition plan to help you achieve those goals.
Your goals don't have to be exclusive either -- you can have a few different fitness objectives at a time.

But there's no "one size fits all" when it comes to women's health and fitness.

All this. What you *should* do in the gym or how you tailor your diet, male or female, is entirely goal specific.

ninerbuff

If the concern is about building muscle, being on a calorie deficit while lifting probably isn't going to make it happen. Building muscle means adding mass and adding mass means eating a surplus.
Dependent on goals, your weights and reps will vary, but if you're just trying to look good naked, use resistance that's challenging. Lack of resistance when using weight doesn't help much with firming up muscle.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

_Waffle_

Do you want the body of a gymnast



or the body of a weightlifter.

AliceDark

Dr_sparky wrote: »

I'm wanting to slim down and I've always been on the chunky side. I've found myself two gym buddies which is really good for motivation however they are both blokes. All three of us are currently doing the same exercises though I'm doing a little more cardio. However we use the same weight machines. I use lower weights but we do the same number of reps (3 sets of 12) on the low row, chest press and leg press. I also do some crunches and triceps curls. There seems to be an on-line argument as to whether women should do lower weights and more reps or not and whether we should use the same machines as men. MFP peeps - What are your opinions?

Best idea ever -- when I finally have the space for a power cage of my very own, I'm going to paint it pink and bedazzle the heck out of it. That way it's clearly a girl machine.

AliceDark

OP, the way you eat is going to make much more of a difference in how you look than your rep/set scheme and which machines you use. That, and your genetic predisposition. If you are eating at a deficit, you will slim down; however, where your body takes the fat from is not under your control. You need to be eating at a surplus and running a progressive lifting program in order to add mass, and it's difficult for women to get "bulky." It doesn't happen by accident.

psuLemon

BecomingBane wrote: »

If you lift in a caloric deficit you will not gain muscle... you will recomp a bit and preserve your lean mass while losing fat if your diet is under wraps. Lift to preserve your mass... count calories for fat loss and you'll get there. The program doesn't even really matter although a good full body program full of compound lifts will be most effective

Pretty much this. The main difference between heavy weight/low reps and light weight/high rep is the first will make you stronger and the latter will probably give yoi endurance. Honestly, its generally beneficial to do both.

rileysowner

_Waffle_ wrote: »

Do you want the body of a gymnast



or the body of a weightlifter.

Pic of the weightlifter is misleading. Very few women would look like that from lifting heavy without the aid of steroids. For more realistic pics check out http://community.myfitnesspal.com/en/discussion/977538/halp-heavy-lifting-made-me-supah-bulky#latest

jemhh

What you do is dependent on your goals but there is no physiological necessity for your average woman to lift less weight for more reps. Women can follow the same programs as men.

lmsaa

Dr_sparky wrote: »

There seems to be an on-line argument as to whether women should do lower weights and more reps or not and whether we should use the same machines as men. MFP peeps - What are your opinions?

I used to go to a gym that had two different brands of strength training equipment. One had the left and right sides of the body working separately, and the other had both sides moving one connected piece, so that the stronger side of the body could compensate for the weaker side. The women tended to work on the "connected" equipment (I don't know if I'm explaining this well - think of both hands moving a bar instead of a separate weight in each hand for the concept), and the men tended to use the other equipment with much heavier weights, although lighter weights were also available for that equipment. I'm not sure if the women made a conscious choice regarding the type of equipment, or whether they used the machines that the men were leaving free.

After a few months of group classes, mostly Body Pump, I started working with a personal trainer there, and she told me to use the equipment that worked each side of the body independently. (One could work both sides simultaneously, of course, but each side of the body had to do its own work.) She had me do a lot with free weights also, but you asked about machines. So, I would preferentially use the machines in your gym that work each extremity independently, if you have a choice.

kshama2001

_Waffle_ wrote: »

Do you want the body of a gymnast



or the body of a weightlifter.

That looks like Xena: Warrior Princess's head on someone else's body.

jemhh

_Waffle_ wrote: »

Do you want the body of a gymnast



or the body of a weightlifter.

Are you asserting that one of these two does the equivalent of less weight with more reps?

tulips_and_tea

lmsaa wrote: »

Dr_sparky wrote: »

There seems to be an on-line argument as to whether women should do lower weights and more reps or not and whether we should use the same machines as men. MFP peeps - What are your opinions?

I used to go to a gym that had two different brands of strength training equipment. One had the left and right sides of the body working separately, and the other had both sides moving one connected piece, so that the stronger side of the body could compensate for the weaker side. The women tended to work on the "connected" equipment (I don't know if I'm explaining this well - think of both hands moving a bar instead of a separate weight in each hand for the concept), and the men tended to use the other equipment with much heavier weights, although lighter weights were also available for that equipment. I'm not sure if the women made a conscious choice regarding the type of equipment, or whether they used the machines that the men were leaving free.

After a few months of group classes, mostly Body Pump, I started working with a personal trainer there, and she told me to use the equipment that worked each side of the body independently. (One could work both sides simultaneously, of course, but each side of the body had to do its own work.) She had me do a lot with free weights also, but you asked about machines. So, I would preferentially use the machines in your gym that work each extremity independently, if you have a choice.

I've found this to be true as well. Free weights are best, but if you're going to use machines use this type. Much better for proportion and progress.

denelifet

michelletowle52 wrote: »

I go heavier than some men in the gym and I'm a tiny little lady only 4ft10. I'm now a lot leaner than my profile picture too. I squat one and a half times my body weight. Dead lift 100kg leg press 150kg. 12/15 reps 4+ sets. Go as heavy as you want with good form. Enjoy it sounds like you are.

^^ I also go heavier than some men, literally.....and pound for pound I can wipe out more than half the men in my gym...


http://strengthlevel.com/strength-standards --> just for some happy reading material

summerkissed

My profile pic is lifting really heavy weights deadlift 134kg, bench 70kg and leg press 210kg.....99% of girls won't get bulky lifting heavy, diet got me lean not cardio! So lift with the boys I say!!

lisalsd1

My husband and I are on the same powerlifting program. I'm 5'3, 125ish; he's 6'3, 200ish. I wouldn't consider myself "bulky," and I'm doing the same set/rep scheme as a man. Of course, his deadlift is 200lbs more than mine.

ar9179

Ignore the gymnast/weight lifter comparison. It's misleading. I also think it's stupid, but that's my opinion.

I'm a gal who likes heavier weight and lower reps. I prefer free weights and follow Strong Lifts 2x/week. It's done more for my body composition than any other exercise. There is no way I'll ever look like that second pic unless I start using steroids.

I'm chunky and eat at a deficit (I try anyway) to lose fat. I lift heavier weights to keep as much muscle as I can while eating at a deficit. The byproduct is getting so much stronger, muscles getting very dense from being challenged, and measurements decreasing even when my eating isn't 100% on target.

CarlydogsMom

I'd bet my ability to squat that the photo of that weightlifter was photoshopped.

ltworide

I enjoy lifting heavy & going with lower reps using the large compound lifts to build lean, dense muscle & increase strength. Other times I'll go with reasonably heavy weight (ie. 10-12 rep max & do some density work to increase my work capacity (ex. Pick 3 exercises hitting different movement types/body parts & do as many reps/rounds as possible with a specified time doing 5-6 reps of each exercise). Still other times I'll use free motion cable machines, resistance band, Dumbbell, Kettlebell, bodyweight exercises & go for lighter weight & higher reps, ie. 10-15 reps, for metabolic conditioning work. If I'm doing some work for speed/power improvement I'll go with lighter weights & low reps, ur. 3-5 reps, with lots of rest between sets to ensure I'm fresh.

I say pick a goal, the more specific the better, then design your program & select the exercises that meet your goal.

I do not believe that women need to train differently unless they have differing goals.

AnvilHead

CarlydogsMom wrote: »

I'd bet my ability to squat that the photo of that weightlifter was photoshopped.

Photoshop or not, I'd be willing to bet a tidy sum that there was a lot more than heavy lifting and protein involved in building that body. "Supplements" that non-professional/non-competing women would have a hard time getting ahold of (legally, anyway) and would probably never think of taking - along with freaky good genetics. Either way, 99% of women will never look like that - and 100.000% of women will never "unintentionally/accidentally" look like that. Inferring that women who train like bodybuilders will look like that is disingenuous to say the least.

Traveler120

_Waffle_ wrote: »

Do you want the body of a gymnast



or the body of a weightlifter.

or how about the body of a sprinter


or that of a marathoner


There are so many ways to build a lean and muscular physique.

CarlydogsMom

AnvilHead wrote: »

CarlydogsMom wrote: »

I'd bet my ability to squat that the photo of that weightlifter was photoshopped.

Photoshop or not, I'd be willing to bet a tidy sum that there was a lot more than heavy lifting and protein involved in building that body. "Supplements" that non-professional/non-competing women would have a hard time getting ahold of (legally, anyway) and would probably never think of taking - along with freaky good genetics. Either way, 99% of women will never look like that - and 100.000% of women will never "unintentionally/accidentally" look like that. Inferring that women who train like bodybuilders will look like that is disingenuous to say the least.

Totally agree, esp. with last line.

AnvilHead

Or how about the body of a powerlifter?:



Staci is discussed often on MFP. She's 5'4", 142 lbs. She deadlifts 315 lbs. (at the time the article accompanying the photo was written) and bench presses over 140 lbs. That's a much more accurate portrayal of what weight lifting can do for a 'natural' (not steroid-enhanced) female physique.