Lifting for women
innocenceportrayed
Posts: 569 Member
Is it better for me to do lower weights and higher reps or higher weights and lower reps?
This is what I'm at right now and I DO NOT want to bulk, only TONE.
Chest machine: 40 pounds, 4/20
Bicep curls: 10 pounds, 2/10
Triceps: 5 pounds, 2/20
Lat bar: 40 pounds, 2/20
Sometimes I do more, this week is less because I'm recovering from illness.
This is what I'm at right now and I DO NOT want to bulk, only TONE.
Chest machine: 40 pounds, 4/20
Bicep curls: 10 pounds, 2/10
Triceps: 5 pounds, 2/20
Lat bar: 40 pounds, 2/20
Sometimes I do more, this week is less because I'm recovering from illness.
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Replies
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You won't get bulky. You're supposed to lift heavy reaching fatigue at 8-10 reps.0
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I'd go heavy/low reps. You're not gonna bulk, women don't have the testosterone for that.
Great inspiration here: http://www.myfitnesspal.com/topics/show/709987-how-wrong-i-was-600-days-of-mfp-lotsa-pics0 -
I think it's usually better to go for heavier weights and less reps. Anywhere from 5-12 is good, with your last couple reps being really hard. More than that, I think you're just working on your muscular endurance. You're not growing your muscles or anything that would make them look any different. It's essentially another form of cardio. So there's no "toning" going on there. By toning, I think what you mean is more muscle, less fat? I'm not really sure what people mean when they say they want to tone, but not get bulky...
Hope this helps.
Oh, also, if you are eating at a caloric deficit, your muscles will not get bigger no matter how many reps or how heavy you are lifting.0 -
Yes, I am at a caloric deficit, I eat 1200-1300 calories a day and what I mean by tone is to lose the fat and define/keep up the muscles I have. The main ones I really want to tone are my arms and thighs(doesn't every girl?). I'm going to start squats next week.0
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Just be careful not to eat over 60 grams of protein a day, or you'll look like the she-hulk in a couple of weeks.
Anyway, you should ditch those accessories/machines for compound movements. Squat. Deadlift. Bench (real bench), overhead press... that kind of thing.0 -
Just be careful not to eat over 60 grams of protein a day, or you'll look like the she-hulk in a couple of weeks.
Ummm, no.
That is the biggest load of crap I have ever heard.0 -
Just be careful not to eat over 60 grams of protein a day, or you'll look like the she-hulk in a couple of weeks.
Anyway, you should ditch those accessories/machines for compound movements. Squat. Deadlift. Bench (real bench), overhead press... that kind of thing.
Uh, No.
Your muscles need protein to help repair themselves. You don't get bulky from eating protein. You get bulky from eating above your TDEE while you lift. It's actually called a "bulk cycle". And besides, women have a very difficult time getting bulky anyway. We don't have the right hormones in our bodies.
The only thing I agree with here is that compound lifts are going to be the best way to go. Check out a 5x5 program like Strong Lifts. It's a great place to start.0 -
Just be careful not to eat over 60 grams of protein a day, or you'll look like the she-hulk in a couple of weeks.
Ummm, no.
That is the biggest load of crap I have ever heard.
Sarcasm font isn't working, apparently! I've been eating close to 200g of protein a day and I'm far from bulky.0 -
You need to increase the weight you're lifting and decrease the reps by about 1/2. Rep range should be 8-12 with the last couple of reps being difficult but still maintaining good form.
...and EAT! You'll never gain muscle on 1200 calories a day. Your body's probably in starvation mode as it is, meanly, it's holding on to the fat you have for survival.0 -
My goal protein is like 105g a day. I usually hit around 80, but I'm going to try to find a protein powder I actually like.
The reason I do the machines is because they're faster and I have a limited time to workout. I'm more about fat burning than I am about building muscles, but I understand they go hand in hand.
And I'm on birth control, depo provera but I think that's not testosterone I think it's pure progesterone, so I should be okay?0 -
You need to increase the weight you're lifting and decrease the reps by about 1/2. Rep range should be 8-12 with the last couple of reps being difficult but still maintaining good form.
...and EAT! You'll never gain muscle on 1200 calories a day. Your body's probably in starvation mode as it is, meanly, it's holding on to the fat you have for survival.
Actually, your body falls into starvation in anything under 1200 calories, so I'm not in starvation mode and I do not want to gain muscle, I want to define the muscle I have.0 -
Lift HEAVY! You won't bulk. You would need testosterone for that. You'll be fine.0
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Actually, your body falls into starvation in anything under 1200 calories, so I'm not in starvation mode and I do not want to gain muscle, I want to define the muscle I have., I want to define the muscle I have.define
Then we're just talking fat loss.
You should still do some strength training. Being stronger is always good. Denser bones and stronger connective tissue is good.0 -
I'd go heavy/low reps. You're not gonna bulk, women don't have the testosterone for that.
Great inspiration here: http://www.myfitnesspal.com/topics/show/709987-how-wrong-i-was-600-days-of-mfp-lotsa-pics
*smooch*
And after about a year of lifting with machines, this is what just 2 months of free weights did: http://www.myfitnesspal.com/topics/show/744311-free-weights-vs-machines-holy-crap
I eat around 2000 calories a day and I'm still losing. I have to up my calories more.0 -
i have done chalean extreme....it works....lift heavy small reps like someone else said between 8 to 10 reps....0
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Heavy weight, low rep ranges (anywhere in the range of 4-12 reps where the last rep or 2 in each set is difficult to complete with good form.
As a woman you don't have enough testosterone to bulk up, even if you did it would take a caloric surplus to do so.0 -
Actually, your body falls into starvation in anything under 1200 calories, so I'm not in starvation mode and I do not want to gain muscle, I want to define the muscle I have.
Lifting will give you a calorie deficit because you're burning calories. 1200 calories - calories burned from lifting will put you waaaay under 1200 calories.
Again, you need to EAT to gain muscle. At your calories and the light weight/high reps you're currently doing, you're just going to be spinning your wheels.
Also, how can you define the muscles you have if you don't want to gain muscle??? That make absolutely no sense...0 -
Lift heavy, and do about 6-8 reps.0
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I'd go heavy/low reps. You're not gonna bulk, women don't have the testosterone for that.
Great inspiration here: http://www.myfitnesspal.com/topics/show/709987-how-wrong-i-was-600-days-of-mfp-lotsa-pics
*smooch*
And after about a year of lifting with machines, this is what just 2 months of free weights did: http://www.myfitnesspal.com/topics/show/744311-free-weights-vs-machines-holy-crap
I eat around 2000 calories a day and I'm still losing. I have to up my calories more.
Another reason I am to use the machines is because the gym I belong to is part of the hospital in the community and when you sign up they give you an eval which tells you where you need to work, your %BF, etc. and you are supposed to go by their routine, so what it says on the stupid little card they give you, you're supposed to do everytime you go to the gym and in 6 months you have another evaluation. I absolutely HATE the machines, but they are there and I don't know the ways to do something for that muscle group without the machines. I'd much rather lift weights but I want to be doing the right form and I can't afford a personal trainer.0 -
Actually, your body falls into starvation in anything under 1200 calories, so I'm not in starvation mode and I do not want to gain muscle, I want to define the muscle I have.
Lifting will give you a calorie deficit because you're burning calories. 1200 calories - calories burned from lifting will put you waaaay under 1200 calories.
Again, you need to EAT to gain muscle. At your calories and the light weight/high reps you're currently doing, you're just going to be spinning your wheels.
Also, how can you define the muscles you have if you don't want to gain muscle??? That make absolutely no sense...
I eat back at least 1/2 my burned calories. So yesterday, my goal was 1200, I burned 642 at the gym and ate back 350 on top of my goal of 1200, so I ate 1550 for the day.. I refuse to eat if I'm not hungry and I refuse to not eat if I'm hungry.
The guy that works at the gym said that I could easily tone the muscle I have without gaining new muscle...so I'm just going off what he said.0 -
Just be careful not to eat over 60 grams of protein a day, or you'll look like the she-hulk in a couple of weeks.
Yeah, like me.
I have my macros set for carbs 40%, protein 30%, fat 30%. I almost reach my protein goal,but I do normally eat over 100g per day.
I agree with everyone that heavier weights with less reps is the way to go.0 -
I'd go heavy/low reps. You're not gonna bulk, women don't have the testosterone for that.
Great inspiration here: http://www.myfitnesspal.com/topics/show/709987-how-wrong-i-was-600-days-of-mfp-lotsa-pics
*smooch*
And after about a year of lifting with machines, this is what just 2 months of free weights did: http://www.myfitnesspal.com/topics/show/744311-free-weights-vs-machines-holy-crap
I eat around 2000 calories a day and I'm still losing. I have to up my calories more.
Another reason I am to use the machines is because the gym I belong to is part of the hospital in the community and when you sign up they give you an eval which tells you where you need to work, your %BF, etc. and you are supposed to go by their routine, so what it says on the stupid little card they give you, you're supposed to do everytime you go to the gym and in 6 months you have another evaluation. I absolutely HATE the machines, but they are there and I don't know the ways to do something for that muscle group without the machines. I'd much rather lift weights but I want to be doing the right form and I can't afford a personal trainer.
If you hate the machines, why do you use them?? If you'd much rather lift weights, then go for it. I've never gotten a personal trainer, there's plenty of resources online. For example, I looked up the Body for Life weight training program and googled all the exercises. Between the photos and videos available on the internet, you'll nail the right form. Plus, if you are comfortable doing the exercise, you are probably doing the right form. It would be really uncomfortable if you are doing it wrong.0 -
Did you not read it? I'm supposed to! The gym with the hospital is like nazis I'm not even kidding. Like the trainers walk around and ask how much you've done, look at your card and sometimes watch you do the machines. They're crazy but they're the only gym around here I can afford.0
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I eat back at least 1/2 my burned calories. So yesterday, my goal was 1200, I burned 642 at the gym and ate back 350 on top of my goal of 1200, so I ate 1550 for the day.. I refuse to eat if I'm not hungry and I refuse to not eat if I'm hungry.
I don't see why you're so defensive to everything I post in an attempt to try to help you. Fact is you eat too little, lift too little, and I honestly doubt at the weight you're lifting and the rep count you're doing that you even have any muscle to show for it (what are you stats BTW?) No muscle = no tone. Also, I would bet the 642 calories you burned at the gym was mostly cardio in an attempt to lose weight, unless you're lifting weights heavy for an hour and half, which you say you don't do,as you listed your workout in your first post. All that's going to do is put you at a deficit that you don't need with your current calorie count. Again, more wheel spinning...
It's very frustrating when you try to help people and they refuse to listen...0 -
I eat back at least 1/2 my burned calories. So yesterday, my goal was 1200, I burned 642 at the gym and ate back 350 on top of my goal of 1200, so I ate 1550 for the day.. I refuse to eat if I'm not hungry and I refuse to not eat if I'm hungry.
so you net about 900 cals?
you will struggle to get much 'toning' going on if your body is busy feeding off the muscle because you're not eating enough....0 -
Just be careful not to eat over 60 grams of protein a day, or you'll look like the she-hulk in a couple of weeks.
Anyway, you should ditch those accessories/machines for compound movements. Squat. Deadlift. Bench (real bench), overhead press... that kind of thing.
The first part of this is wrong. Completely and utterly wrong. OP, you will not look like she-hulk unless you use steroids.
The second part I agree with.0 -
Is it better for me to do lower weights and higher reps or higher weights and lower reps?
Either will work but I think a higher weight with a lower rep range will given you more benefits which you can translate over to real life if that is all you intend to do.
If you try a 12-15 0r 15 + rep range you must ensure that the last few reps are challenging and difficult to lift. What most people tend to do is keep they weight so light it essentially becomes a cardio workout.
What happens when you mix low calories with lots of cardio in the absence of sufficient load? Muscle loss....0 -
Lifting heavy will not make you bulky. Heavy weights at low reps to fail.
You tone in the kitchen not the weight room, eat at a deficit.
That being said, eat enough to fuel your work out, and definatey above your bmr. you are only losing muscle eating at like 900 calls but exercising off 1000+
Protein repairs your muscles, not make you look "like she hulk".
Don't listen to the people who don't lift, they have no clue what they are talking about.0 -
Did you not read it? I'm supposed to! The gym with the hospital is like nazis I'm not even kidding. Like the trainers walk around and ask how much you've done, look at your card and sometimes watch you do the machines. They're crazy but they're the only gym around here I can afford.
A good resource for starting a lifting program is New Rules of Lifting For Women. The book is about $20 and changed my entire outlook on lifting. You could always approach one to those nazi trainer types and ask for help with your lifts when you do start doing proper lifts.0 -
Did you not read it? I'm supposed to! The gym with the hospital is like nazis I'm not even kidding. Like the trainers walk around and ask how much you've done, look at your card and sometimes watch you do the machines. They're crazy but they're the only gym around here I can afford.
You're the one paying them. Tell them to stuff it.0
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