Was the gym instructor right about women and weights?

Oishii

I went for a tour of a gym today. The instructor told me I should be doing 12 reps x 3. I said my understanding was that you needed heavier weights and lower reps to get results.

She told me I should do 12 reps x 3 to get 'that toned look', I told her I knew 'toned' didn't really mean anything.

Then she said I should do 12 reps x 3 to build up resistance, endurance and strength, and then move up to 7reps x 3.

This all goes completely against my mfp brainwashing! Is she right? What should I do at the gym?

Oishii

Oh, and she asked what look I want. Did I want my muscles to be defined? I said that would depend on how much fat I kept on them... I should have asked if she knew Jillian Michaels or not... although really I had a problem with the question because I want to be stronger, not to look a particular way.

RhonndaJ

Thinking back, I thought it was lighter weights and more reps for condition, and heavier weights with less reps for bulk. Though god knows my memory is appalling and it has been a while.

HeidiMightyRawr

Sounds like your typical gym instructor, full of *kitten* and just trying to cater to the majority of females who "don't want to bulk up"

I understand lighter weight, higher reps if you are new to an exercise, so that you can practice good form, and it is good for endurance. Other than that, heavy weight/lower reps is the way to go!! :drinker: Especially for resistance / strength!

HeidiMightyRawr

Thinking back, I thought it was lighter weights and more reps for condition, and heavier weights with less reps for bulk. Though god knows my memory is appalling and it has been a while.

Heavier weights won't cause bulk, especially in women. The way to create bulk is by adding muscle (very hard to go in a calorie deficit!) and fat! Pretty much, eating loads and training REALLY hard for that specific goal, even then it's hard. Men have a hormonal advantage.

Been lifting heavy for 2 years, just got leaner

myofibril

Read this:

http://www.gain-weight-muscle-fast.com/rep-ranges.html

Personally, I think training for hypertrophy is pretty pointless if you are working in a calorie deficit because whilst you can increase strength your ability to increase size is very limited. Therefore a strength based routine with lower reps will have more real world and total advantages for a beginner.

Of course, if you have been training for some time it may be worth throwing in some higher rep workouts to help with recovery but if you are at that stage you probably don't need to be told that....

Oishii

So what SHOULD I do?

bossmodehan

I don't really have an answer. Some days/exercises I'll go lighter for higher reps, sometimes I'll go heavier for fewer reps. How about 10 reps as a happy medium, and if you aren't fatiguing by about rep 6 on the last one, you'll know to lift heavier next time?
Just adding my thoughts, I don't know for sure, this is just what went through my mind when I read your post!

Oishii

Read this:

http://www.gain-weight-muscle-fast.com/rep-ranges.html

Personally, I think training for hypertrophy is pretty pointless if you are working in a calorie deficit because whilst you can increase strength your ability to increase size is very limited. Therefore a strength based routine with lower reps will have more real world and total advantages for a beginner.

Of course, if you have been training for some time it may be worth throwing in some higher rep workouts to help with recovery but if you are at that stage you probably don't need to be told that....

So good to have friends like you and Heidi and everyone

HeidiMightyRawr

So what SHOULD I do?

I would personally (as long as you know the exercise, and have form sorted) go straight to 6-8 reps. I mean, she mentioned moving onto 7 reps later, I just don't think it's necessary to wait ages before you get to that.

Oishii

And I'm not aiming for a deficit right now, but I'm gradually losing, so there must be one.

DixiedoesMFP

This is just my personal experience...but I started right into heavy 6 - 8 reps as soon as I knew what the movement/motion involved. So far, it's working for me.

poledancing_ninja

I would highly recommend reading 'New Rules Of Lifting for Women'

iWaffle

Read this:

http://www.gain-weight-muscle-fast.com/rep-ranges.html

Personally, I think training for hypertrophy is pretty pointless if you are working in a calorie deficit because whilst you can increase strength your ability to increase size is very limited.

Exactly. There's not much chance of any significant muscle growth on a calorie deficit. Aside from that however lower weights and higher reps normally give the muscle a bigger appearance or make them more defined. Higher weight and lower reps will improve actual strength more. You can split the difference and do 8-10 rep range which I find to be a good compromise. Then again improving your strength lets you later work on improving size with heavier weights.

I personally think both types of exercise are important and I switch up my routines to work it at both angles. I wouldn't go much over 12 in reps ever unless your doing something with body weight like push ups or sit ups. If you can do more than that increase the weight.

Oishii

So what SHOULD I do?

I would personally (as long as you know the exercise, and have form sorted) go straight to 6-8 reps. I mean, she mentioned moving onto 7 reps later, I just don't think it's necessary to wait ages before you get to that.

I was sneakily doing just that on the machines I found easy. I was pleased to think that my posture is far better than in my 20s

secretlobster

She sounds like she knows absolutely nothing. You don't get to choose what "look you want". When you gain strength and lose fat, your muscles will look how they're going to look as determined by your genetics.

I'd pick up The New Rules Of Lifting For Women, it will at least give you a pretty good BS Detector when you talk to fitness instructors...

Rae6503

I think I have that "toned" look. But I'm also pretty damn strong. (At least I'd like to think so. Stronger than I used to be anyway.)

I do this:

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

dlwyatt82

The gym instructor shouldn't be trying to sound like they know what they're talking about. :laugh: 3x12 is a bodybuilding range; training for size rather than strength or endurance. "That toned look" comes from having the right body fat percentage along with any amount of strength training.

Sets of 3-5 reps are optimal for strength gains.

Oishii

She sounds like she knows absolutely nothing. You don't get to choose what "look you want". When you gain strength and lose fat, your muscles will look how they're going to look as determined by your genetics.

I'd pick up The New Rules Of Lifting For Women, it will at least give you a pretty good BS Detector when you talk to fitness instructors...

I was just thinking I want to look like whatever a stronger me looks like. I hate the feeling that someone has been taught nonsense and believed it :P

Oishii

Read this:

http://www.gain-weight-muscle-fast.com/rep-ranges.html

Personally, I think training for hypertrophy is pretty pointless if you are working in a calorie deficit because whilst you can increase strength your ability to increase size is very limited. Therefore a strength based routine with lower reps will have more real world and total advantages for a beginner.

Of course, if you have been training for some time it may be worth throwing in some higher rep workouts to help with recovery but if you are at that stage you probably don't need to be told that....

Read it all and a bit of everything seems to be the answer. :laugh: Why didn't the fitness instructor know that? :grumble:

myofibril

Read this:

http://www.gain-weight-muscle-fast.com/rep-ranges.html

Personally, I think training for hypertrophy is pretty pointless if you are working in a calorie deficit because whilst you can increase strength your ability to increase size is very limited. Therefore a strength based routine with lower reps will have more real world and total advantages for a beginner.

Of course, if you have been training for some time it may be worth throwing in some higher rep workouts to help with recovery but if you are at that stage you probably don't need to be told that....

Read it all and a bit of everything seems to be the answer. :laugh: Why didn't the fitness instructor know that? :grumble:

hahaha! If you get really into this stuff you can periodise your training so you can incorporate everything into phases.

If you want to cover the bases try an 8-10 rep range and decide where you want to go after that depending on your goals. However, I think 6-8 is pretty awesome which has a touch more strength benefits. Obviously these numbers have a bit over overlap so no need to get obsessive about it

vickilgreshik

There are NO hard and fast rules, including 3 sets of 12. I've been doing strength training for 13 years. I've worked with a few trainers and I've worked alone. When I start a new exercise, I tend to do a little lighter weight the first set or even the first few days until my form is good. CONTROL your motion; don't go too quickly. Doing an exercise with too light a weight is a waste of time. Doing with heavier weight but with bad form will likely get you injured. Let's start with basic bicep curls as an example: if you can do 12 without feeling likely the last couple are a serious strain, the weight is too light. If you're struggling and losing good form by 8 reps, the weight is too heavy. Having said that, sometimes I do super-sets, which means I'm doing a lot more than 12. The key for my body is to mix it up; sometimes I do a smaller number of heavier weights, other days I'll super-set. Sometimes I use free weights rather than equipment, which is nice because you can sort of create a gym in your basement without having to pay to go to a gym. An excellent workout video that uses supersets is Jari Love's "Ripped and Chiseled." I started with that but now just do it on my own, although I do it periodically jsut to make sure I'm still doing it correctly. She's not all in-your-face and eternally peppy, which drives me crazy. Amy Dixon's "Breathless Body" uses only body weight, so you don't need any equipment at all.

And don't worry about getting bulky; women just don't, unless they're doing something illegal (steroids). Your gym instructor sounds like she's working from a manual. 3 sets of 12 isn't a bad place to start, but you'll want something that's right for YOU in the long run. Have you lifted before? It's my favorite form of exercise, probably because it appeals to my left-brained nature.

dlwyatt82

LOL, loved this quote from the linked article:

"If you’re a bodybuilder and your primary goal is muscle mass, then the majority of your training should be done in the 6-12 rep range, but you should also do a little bit of training in the 3-5 rep range for power and strength, which will later facilitate hypertrophy (and prevent the powerlifters from making fun of you)"

Rae6503

LOL, loved this quote from the linked article:

"If you’re a bodybuilder and your primary goal is muscle mass, then the majority of your training should be done in the 6-12 rep range, but you should also do a little bit of training in the 3-5 rep range for power and strength, which will later facilitate hypertrophy (and prevent the powerlifters from making fun of you)"

I like that one too.

JNick77

She be stupid. Just remember there are training programs out there that you can certified in for like $500.

Get a book like New Rules or Starting Strength and you'll know more than she does for less than $20. LOL

JNick77

The key for my body is to mix it up; sometimes I do a smaller number of heavier weights, other days I'll super-set.

And don't worry about getting bulky; women just don't, unless they're doing something illegal (steroids). Your gym instructor sounds like she's working from a manual. 3 sets of 12 isn't a bad place to start, but you'll want something that's right for YOU in the long run. Have you lifted before? It's my favorite form of exercise, probably because it appeals to my left-brained nature.

What exercises do you super-set?

It's not just the testosterone issue that leads to getting massive, a person also needs to substantially overeat in order to get "big".

SPNLuver83

Sounds like your typical gym instructor, full of *kitten* and just trying to cater to the majority of females who "don't want to bulk up"

I understand lighter weight, higher reps if you are new to an exercise, so that you can practice good form, and it is good for endurance. Other than that, heavy weight/lower reps is the way to go!! :drinker: Especially for resistance / strength!

couldn't have said it better.