for people who lift HEAVY weights

Jessicaruby

i am wanting to tone to the point of being ripped but not body builder huge. i know you need to lift heavy for about 8reps but i am new to weight lifting and i am not sure what i need to be doing. i am a 24yr old female. i am 5'7 and weigh 130lbs. my goals weight was 120lbs but since i am not losing any more weight i decided i need to focus more on toning my body. I would appreciate any suggestion, insights, or ideas about how to achieve this, what i need to be doing, and what i should be eating while doing this. also should i still do cardio while trying to achieve these goals? thanks!

Valechka

I got a book, New Rules For Liftig for Women, explains everythig pretty well, 6 months transformation. I do have reservations but I still recommend it.

JennLifts

not necessarily 8 reps. Jamie eason has a 12 week program up on BB.com right now, I'd suggest you look at the WO's. Gives you everything you need to kind of learn the game.

Rompa_87

Generally it is good to vary reps every now and then.

Generally a staple workout will include 2-3 big compound exercises where you lift heavy (around 6 reps) and two assistant exercises that you do a higher rep range (8-10).

An example of a full body workout using this program might be

Bench Press (4 sets of 6 reps)
Bent Over Row (4 sets of 6 reps)
Barbell Squat (4 sets of 6 reps)
Stiff Leg Deadlift (3 sets of 8-10 reps)
Hanging leg raises (3 sets to failure)

eyoungone05

i am wanting to tone to the point of being ripped but not body builder huge. i know you need to lift heavy for about 8reps but i am new to weight lifting and i am not sure what i need to be doing. i am a 24yr old female. i am 5'7 and weigh 130lbs. my goals weight was 120lbs but since i am not losing any more weight i decided i need to focus more on toning my body. I would appreciate any suggestion, insights, or ideas about how to achieve this, what i need to be doing, and what i should be eating while doing this. also should i still do cardio while trying to achieve these goals? thanks!

do LIGHT WEIGHT LIFTING not heavy go medium to high reps, also do squats and yes u cant go wrong with cardio

thesweatybetty

i am wanting to tone to the point of being ripped but not body builder huge. i know you need to lift heavy for about 8reps but i am new to weight lifting and i am not sure what i need to be doing. i am a 24yr old female. i am 5'7 and weigh 130lbs. my goals weight was 120lbs but since i am not losing any more weight i decided i need to focus more on toning my body. I would appreciate any suggestion, insights, or ideas about how to achieve this, what i need to be doing, and what i should be eating while doing this. also should i still do cardio while trying to achieve these goals? thanks!

even if you go with heavy weights for a few reps - or light weights with a lot of reps , you wont get body builder huge. its not in our genes.. unless you taking testosterone

Awkward30

I also got the new rules of lifting for women. I'm a few weeks in and so far I really like it. I lift pretty much as heavy as I can to complete the sets given and I like that it so straightforwardly tells me what to do. Abs are about the only thing I don't really feel gets properly worked, so I hope someone posts something good for abs in this thread

trelm249

I got a book, New Rules For Liftig for Women, explains everythig pretty well, 6 months transformation. I do have reservations but I still recommend it.

This.

As for abs - If you are lifting heavy and doing compound movements, your abs are very much involved.

Yanicka1

I got a book, New Rules For Liftig for Women, explains everythig pretty well, 6 months transformation. I do have reservations but I still recommend it.

This.

As for abs - If you are lifting heavy and doing compound movements, your abs are very much involved.

In 6 weeks I lost 6 inches total all over my body. I highly recommend it. Do not be scared to lift heavy. in 6 weeks I was albe to squat my own body weight

Rae6503

I got a book, New Rules For Liftig for Women, explains everythig pretty well, 6 months transformation. I do have reservations but I still recommend it.

Another vote for New Rules. Great book. Explains EVERYTHING. Easy fun read. I just started the workouts on Monday.

Jessicaruby

where can i get this book? also if i am focusing on strength training should i still be eating at a calorie deficit or do i need to switch to maintance?

Rae6503

where can i get this book? also if i am focusing on strength training should i still be eating at a calorie deficit or do i need to switch to maintance?

The book will explain that too! It recommends maintenance for the first 6 weeks and then you adjust from there. I got my copy off at Amazon but I bet any book store would have it. It is pretty popular.

nz_deevaa

Another one who recommends the New Rules of Lifting (Lift like a Man, Look like a Goddess). I got mine in e-reader format via Kobo, but I'm sure that you can get it via amazon or any online book store.

There is NO reason why you shouldn't lift heavy.

nz_deevaa

There is NO reason why you shouldn't lift heavy.

Actually, there are a few reasons, but I mean... you know, generally.

ninerbuff

Generally it is good to vary reps every now and then.

Generally a staple workout will include 2-3 big compound exercises where you lift heavy (around 6 reps) and two assistant exercises that you do a higher rep range (8-10).

An example of a full body workout using this program might be

Bench Press (4 sets of 6 reps)
Bent Over Row (4 sets of 6 reps)
Barbell Squat (4 sets of 6 reps)
Stiff Leg Deadlift (3 sets of 8-10 reps)
Hanging leg raises (3 sets to failure)

This is a good workout to start. Compound movements not only build core and foundation strength, but really raise your resting metabolic rate.

ninerbuff

i am wanting to tone to the point of being ripped but not body builder huge. i know you need to lift heavy for about 8reps but i am new to weight lifting and i am not sure what i need to be doing. i am a 24yr old female. i am 5'7 and weigh 130lbs. my goals weight was 120lbs but since i am not losing any more weight i decided i need to focus more on toning my body. I would appreciate any suggestion, insights, or ideas about how to achieve this, what i need to be doing, and what i should be eating while doing this. also should i still do cardio while trying to achieve these goals? thanks!

do LIGHT WEIGHT LIFTING not heavy go medium to high reps, also do squats and yes u cant go wrong with cardio

Why light? Heavy lifting is a much more effective way to condition the muscle.

Lyadeia

i am wanting to tone to the point of being ripped but not body builder huge. i know you need to lift heavy for about 8reps but i am new to weight lifting and i am not sure what i need to be doing. i am a 24yr old female. i am 5'7 and weigh 130lbs. my goals weight was 120lbs but since i am not losing any more weight i decided i need to focus more on toning my body. I would appreciate any suggestion, insights, or ideas about how to achieve this, what i need to be doing, and what i should be eating while doing this. also should i still do cardio while trying to achieve these goals? thanks!

do LIGHT WEIGHT LIFTING not heavy go medium to high reps, also do squats and yes u cant go wrong with cardio

BOO!!!

Light weight lifting got me NOWHERE for YEARS. I started lifting HEAVY very recently and started seeing results in just 8 days. Definitely recommend the heavy weights and reduced cardio!!!

Also, someone mentioned Jamie Eason's program from bodybuilding.com. That is actually what I am doing now. I love it. There are lots of compound movements like barbell squats but also some isolation movements mixed in. I absolutely love it and recommend it if you can't find the book mentioned above. The program is free and you can print off daily workout logs.

trelm249

If the goal is to have a firm, more tone appearance and fill out the saggy flesh resulting from fat loss, you will want to lift heavy.

Lots of reps with light weight may offer modest strength gains and conditioning but is inadequate stimulation to truly firm up and develop the fit appearance.

To look strong you must be strong. Which is totally different from looking like a male bodybuilder.

lemonadem

Bump!