Weights - What is the difference?

renwicker

Also to answer your original question. You should use free weights. Everyone on here has already said why. Anything you can do on machine, you can do with a free weight. You will usually get better faster results with free weights. There is a lot to know about free weights to ensure an injury free workout. But same goes for a machine. If not adjusted properly, it can do waaay more damage than good.

charliebrooke08

To produce long lean feminine muscles the rule is less weight more reps. I do 3 sets of 20 reps. You should feel it towards the end, but you shouldn't be struggling to finish! I do an entire set, and if i don't feel anything I will more up a weight for the next set. Let your body tell you what to do. I watch others at the gym to see what exercises to try! Or ask a woman that has a body type that is similar to the one you desire. People aren't at the gym to judge you, so you should be comfortable approaching someone! They would probably take it as a compliment:)

Sorry, but this is outdated information, or simply misinformation.

Women and men can lift pretty much exactly the same. There's no such thing as "lean feminine muscles." Bulking up for women is downright difficult to accomplish. You can lift very heavy and lower rep sets and still not gain size. You will see much better and quicker results if you lift heavy, period.

Edit: reading on this topic:

http://www.stumptuous.com/strength-without-size-how-to-get-stronger-without-getting-bulky

This guy knows whats up. Lift heavy. You want to make sure form is good first tho. So def start with lower weights to perfect the lifts you're doing. A lot of females are under the impression that if you lift heavy weights you will turn into a monster. As most everyone on here as already said, that is impossible. If you are eating at a calorie defecit....this cannot happen. Once you get your form down, pick weights that are hard to lift. You will see the results you are looking for. If you can finish 5 sets of 5 reps....the weight you picked is probably not heavy enough. Also make sure you rest in between sets. Your muscles will thank you.

lulzy at first post. High reps build size, low reps build strength. But second two posters are right on. Not sure why females think they wil get big/bulky? I eat 2300-2500 calories a day, lift heavy 60-120 min 5 days a week and I'm not bulky so I'm sure you have nothing to worry about.

charliebrooke08

You are a woman so building muscle will be harder for you. You don't have the testosterone levels of a man so you won't bulk up.

You will see best results if you work out EVERY SINGLE MUSCLE instead of just a select few.

You don't become HUGE fat overnight and you don't become a HUGE body builder over night. There are plenty of women here who have been lifting for over a year and they are just barely seeing the results they want.

So go lift some weights!

So a couple more questions .. Are free weights or machines better? Which is better [more weight less reps] OR [more reps less weight]?

http://www.thestrengthguys.com/2012/08/09/understanding-periodization/
Now that you understand some basic programming considerations, lets examine some basic guidelines on the 4 main foundational phases of training:" and followed by a helpful chart about reps/sets and what they accomplish.
Most of this will be a little over your head just scroll down to the part that starts off "