A few questions on weight training

chantell7

Hi everyone , iv recently started weights , and im loving it ;-) and im wondering , is it possible for me to gain muscle on a calorie def , and is it better for me to lift to fatigue or to do less weight and more weight . I weigh 240 ish and am 25 yr female . ;-)

Apazman

It depends what you are going for, Big Muscles: more wieght/less reps, Lean muscles: Less weight/ more reps. You should weight train and have a protien shake after and you should be good.

aWashCloth

Lifting to Momentary Muscular Fatigue is the most efficient way to get results, reguardless of what you are looking for. If you are looking for muscle endurance, you want to experience MMF around your 13-20th Rep. Once you hit it, do it again for a second round. Once you hit MMF again, that will be a fine workout for that muscle group for your first bit. You will notice a huge difference pretty quickly if you stick with that.

And yes, it is possible for your muscle to get stronger on a calorie deficit, just be sure your feeding your body enough to sustain itself as well as growth (1400 calories ish)

Hopeinanguish

Hey there! I highly recommend a book called, "New Rules of Lifting for Women". It literally changed my whole perspective and has a phenomenal workout! I will be starting it in a couple weeks. For me, when I started out I found that I was pretty weak. So, I did lower weights/higher reps. But as I get stronger, I challenge myself. I don't recommend going to failure, but I do recommend pushing yourself to the point that you're sweating...hard...and that last rep burns like a mother!

I've run into a strange phenomenon. Because I do weight training/30 mins cardio with 60 mins of cardio in the alternating days, I find that I'm now at the point where I burn more calories on my HRM during weight training than I do during cardio! That's how hard I push myself! Certain multiple muscle group moves (especially explosive ones like jump squats) are so great for getting your heart rate up! I hope this helps! Like I said...check out the book. It's incredible!

B2BB

Lift to muscle fatigue, basic rule of overload. Muscle break down and repair in turn getting that definition and becoming stronger. Not heavy to a point where u sacrafice body form and alignment though. The burn u feel is s ghost thing learn to love it. Burns to be beautiful baybee!!