Lifting help

msgabismit

Got a question..I lost 25 lbs and now I need to tone..badly! More weight, less reps or less weight, more reps? I always confuse the two. One builds lean muscle and tones, and one bulks. I can't remember which is which. Please help!?

msgabismit

And do you guys recommend any supplements?

mperrott2205

just lift between a 6-12 rep range. you won't "bulk" from this because you're not in a caloric surplus (i presume?) nor do you have the testosterone levels to build large muscle like men.

yes - if you find it hard to reach your macros without them.

JenMc14

One does not "tone" and one bulk. Lots of reps at a low weight is for muscular endurance, really. There is the general rule of thumb that 1-6 reps is for building strength & 8-12 is for building muscle, but you'll build muscle at either, and you'll gain strength at either. "Bulk" does not come only from your work out, but from your diet. If you want to gain sizeable mass, you must eat at a surplus to stimulate muscle growth. Eating at a slight deficit or at maintenance will not get you significant muscle gains. And, that being said, if you're at a weight you like, you might want to actually go on a "bulk" cycle. You will not get huge muscles. Women are, generally speaking, not genetically predisposed to it, we just don't have the testosterone for it. And NO ONE gets accidentally huge. Some fat gain comes with a bulk, so it can be a bit of a mental killer, though.

For you, I'd consider finding a good, basic starter program. Learn the compound lifts. Check out the All Pro routine at the bodybuilding.com forums, a 5X5 program (I like Madcow's) or New Rules of Lifting (original or for women). A lot of people like Jamie Eason's LiveFit trainer as well. Eat at a small deficit, lift, do HIIT as your cardio a few times a week and go from there. Do not be afraid to lift heavy (for you) freeweights.

And, just as an example to show that you will not become a she hulk, I will point you to this thread:

http://www.myfitnesspal.com/topics/show/1077868-my-first-powerlifting-meet-photos

micheleb15

I would suggest progressive lifts. In my opinion, there's no point in picking up a weight just to lift it a bunch of times. The best part of lifting is progressing and seeing how much you can lift and how strong you are able to get. As previously stated, you can't bulk unless you are eating in a surplus.

taso42

One builds strength and muscle.
The other is cardio.

Leadfoot_Lewis

One builds lean muscle and tones, and one bulks. I can't remember which is which. Please help!?

No and No. ALL muscle is lean. I am yet to see a fat muscle. You want to lift as heavy as you can with good form. 5-8 rep range is good. Muscles easily adapt & won't grow if you don't give them a reason to. You'll be spinning your wheels doing a zillion reps w/Barbie weights.

Women don't get bulky unless they eat too much (which is fat bulk) and/or take steroids. It is VERY HARD to build muscle as a women, believe me.

funforsports

Do heavy weight at low reps, using mainly compound lifts. It is the best way to lose inches and gain strength. You won't bulk especially if you are in a calorie deficit.

msgabismit

I would suggest progressive lifts. In my opinion, there's no point in picking up a weight just to lift it a bunch of times. The best part of lifting is progressing and seeing how much you can lift and how strong you are able to get. As previously stated, you can't bulk unless you are eating in a surplus.

Love this. Yes!

Leadfoot_Lewis

whoops double post

msgabismit

Thank you all so much. I know I sound like a noob, but some things just never made sense and instead of guessing, I ask you experts. Thank you again!

quellybelly

Heavy weights, low reps

+ protein!

msgabismit

One does not "tone" and one bulk. Lots of reps at a low weight is for muscular endurance, really. There is the general rule of thumb that 1-6 reps is for building strength & 8-12 is for building muscle, but you'll build muscle at either, and you'll gain strength at either. "Bulk" does not come only from your work out, but from your diet. If you want to gain sizeable mass, you must eat at a surplus to stimulate muscle growth. Eating at a slight deficit or at maintenance will not get you significant muscle gains. And, that being said, if you're at a weight you like, you might want to actually go on a "bulk" cycle. You will not get huge muscles. Women are, generally speaking, not genetically predisposed to it, we just don't have the testosterone for it. And NO ONE gets accidentally huge. Some fat gain comes with a bulk, so it can be a bit of a mental killer, though.

For you, I'd consider finding a good, basic starter program. Learn the compound lifts. Check out the All Pro routine at the bodybuilding.com forums, a 5X5 program (I like Madcow's) or New Rules of Lifting (original or for women). A lot of people like Jamie Eason's LiveFit trainer as well. Eat at a small deficit, lift, do HIIT as your cardio a few times a week and go from there. Do not be afraid to lift heavy (for you) freeweights.

And, just as an example to show that you will not become a she hulk, I will point you to this thread:

http://www.myfitnesspal.com/topics/show/1077868-my-first-powerlifting-meet-photos

Thank you SO much for this.

msgabismit

Also, the gym I workout in doesn't offer a lot. Free weights I have, but no bar so I have to improvise on my squats and bench presses..etc. They do have machines that I sometimes use, but I like free weights better. Anyone know how to break down some basic lifts for me with the equipment I have?

autumnsquirrel

Bump:) This is a great topic and very helpful.

msgabismit

Bump:) This is a great topic and very helpful.

It really is. So informative. This is why I don't even google things, I just come here.

micheleb15

Also, the gym I workout in doesn't offer a lot. Free weights I have, but no bar so I have to improvise on my squats and bench presses..etc. They do have machines that I sometimes use, but I like free weights better. Anyone know how to break down some basic lifts for me with the equipment I have?

Check out Jaime Eason's 12 week program. I think most of her stuff is with dumbbells. New Rules of Lifting for Women is also very educational, but it's better to have a barbell. Also, if you are paying for this gym, I'd find a better one if they don't have these basic pieces.

http://www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html

msgabismit

Also, the gym I workout in doesn't offer a lot. Free weights I have, but no bar so I have to improvise on my squats and bench presses..etc. They do have machines that I sometimes use, but I like free weights better. Anyone know how to break down some basic lifts for me with the equipment I have?

Check out Jaime Eason's 12 week program. I think most of her stuff is with dumbbells. New Rules of Lifting for Women is also very educational, but it's better to have a barbell. Also, if you are paying for this gym, I'd find a better one if they don't have these basic pieces.

http://www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html

No, I'm not paying for this gym. It's in my apartment complex so I currently work with what I got until I get into a habit of actually going again where I might not think twice to pay the fee. Thank you..I will check your recommendations out right now.

Leadfoot_Lewis

Also, the gym I workout in doesn't offer a lot. Free weights I have, but no bar so I have to improvise on my squats and bench presses..etc. They do have machines that I sometimes use, but I like free weights better. Anyone know how to break down some basic lifts for me with the equipment I have?

As a beginner, a full body workout 2-3 times a week is a great place to start. You need to focus on Compound lifts, meaning, lifts that work multiple muscles at one time - e.g. a Deadlift is a compound lift, a Bicep Curl is not.

Here's a basic list of exercises for you to get you started. You Tube is a wonderful source if you're not familiar with some of these:

Deadlift
Squat
Lunges
Back Row
Overhead Press
Dips
Bench Press

I started out with just dumbbells and you can build muscle this way but you need to lift heavy. No 12-20 rep crap

msgabismit

Also, the gym I workout in doesn't offer a lot. Free weights I have, but no bar so I have to improvise on my squats and bench presses..etc. They do have machines that I sometimes use, but I like free weights better. Anyone know how to break down some basic lifts for me with the equipment I have?

As a beginner, a full body workout 2-3 times a week is a great place to start. You need to focus on Compound lifts, meaning, lifts that work multiple muscles at one time - e.g. a Deadlift is a compound lift, a Bicep Curl is not.

Here's a basic list of exercises for you to get you started. You Tube is a wonderful source if you're not familiar with some of these:

Deadlift
Squat
Lunges
Back Row
Overhead Press
Dips
Bench Press

I started out with just dumbbells and you can build muscle this way but you need to lift heavy. No 12-20 rep crap

Love this information..Thank you!

msgabismit

Another silly question, by everyone's recommendations 8 reps is the best. That's like the perfect middle. How about sets?

0OneTwo3

lifting with a strength focus (5reps or less) will lead to something called myofibrillated hypertrophy. that is an increase in muscle density by increase in the amount of muscle fibers (thats simplifying it though). in my opinion this is the fastest way to "harden" up your body. it will also lead to far less mass-growth than a bodybuilding program (8-12rep range). good strength-focus programs are "starting strength" and "stronglifts 5x5"

if you don't like lifting that heavy (or you can't due to a back injuries etc.) you can also achieve a lean and dense look through endurance training (preferably something that engages the whole body like swimming). just look at long distance runners. this will arguably take longer than strength training though.

msgabismit

lifting with a strength focus (5reps or less) will lead to something called myofibrillated hypertrophy. that is an increase in muscle density by increase in the amount of muscle fibers (thats simplifying it though). in my opinion this is the fastest way to "harden" up your body. it will also lead to far less mass-growth than a bodybuilding program (8-12rep range). good strength-focus programs are "starting strength" and "stronglifts 5x5"

if you don't like lifting that heavy (or you can't due to a back injuries etc.) you can also achieve a lean and dense look through endurance training (preferably something that engages the whole body like swimming). just look at long distance runners. this will arguably take longer than strength training though.

I will keep this in mind as well!!

kiwigal41

I can't afford an ongoing monthly gym membership so I am doing programs from beachbody.com....right now i'm working on Chalean Extreme Deluxe program.....has a burn month, push month and lean month.....lower reps but heavier weights.....i'm loving it....she is very motivating..... the DVD set also included a bonus DVD of three of her Turbofire workouts....and HIIT session, an Abs and a Stretch....so that is nice to mix things up a bit.....

JamieH1984

Bumping

msgabismit

I can't afford an ongoing monthly gym membership so I am doing programs from beachbody.com....right now i'm working on Chalean Extreme Deluxe program.....has a burn month, push month and lean month.....lower reps but heavier weights.....i'm loving it....she is very motivating..... the DVD set also included a bonus DVD of three of her Turbofire workouts....and HIIT session, an Abs and a Stretch....so that is nice to mix things up a bit.....

I love beachbody videos. I did Insanity for a while.

BlueBombers

Do heavy weight at low reps, using mainly compound lifts. It is the best way to lose inches and gain strength. You won't bulk especially if you are in a calorie deficit.

^ This is working very well for me!

JNick77

Toning is more of a function of diet than anything. Typically the best results for body composition and strength are found by lifting heavier weights. Starting Strength or StrongLifts 5x5 is a good start. If you have a knowledgeable friend or trainer that can actually train or guide you, I would honestly start with something like 5/3/1.

msgabismit

Toning is more of a function of diet than anything. Typically the best results for body composition and strength are found by lifting heavier weights. Starting Strength or StrongLifts 5x5 is a good start. If you have a knowledgeable friend or trainer that can actually train or guide you, I would honestly start with something like 5/3/1.

Looking that up right now thank you!!!

Snow3y

you can visit www.jefit.com and find a program there pick your fancy that works with how your week is structured.. sets and reps and rest periods are all included