women and weights

keasarge

ive been doing some reasearch as i want a long lean body and no bulky muscels.
however all the reaseach ive done says lift heavy as it wont bulk me up its all heridetiary ive just started doing weights i only do a quick ten mins a day after my run atm im only lifting 10 kilos for about 20 reps then i do 15 then ten than 5. i do arm curls butterflys and squat dips and the ones behind the head
so i want to know what weights you lift? how much and how heavy?
how many reps?

388gigi

New Rules of Lifting for Women.

Lift like a man, look like a goddess.

Buy this book :-)

It's a great read, and while I haven't completed the program, I definitely learned a lot and it has definitely changed the way I think about weights and how I train :-)

Awkward30

I squat and deadlift more than my SW

I bench press over half my body weight


<<Not bulky Although I weigh more than I would if I didn't have muscle. My lean mass is a lot of girls' (at my height and taller) goal weight. So I'm destined to always weigh more than the non-lifters. Also, I'm still not as lean as I want to be, so not the best example of sexy woman muscles!

meshashesha2012

if you had the genes to get "bulky" you'd know it well before you stepped into a gym mmmkay

and there's no way you're going to get bulky with 10 minutes of lifting

fpor the record, i'm actually one of those women who can easily "get bulky". there as a time when i did it on purpose and it took a lot of hard work of eating well over my maintenance and doing isolation exercises with weights at high reps. it took me a year to gain 20 solid pounds .

anyway, now i lift heavy a$$ed weights, some of which weigh more than me. i do compound lifts like deadlifts, squats, bench press and pull ups. and i've gotten so bulky from my routine that i've had to decrease my clothing size from a size 20 to a size 12 i lift for strength so i do 5 sets of 5 reps .

also like award i have high lean body mass. my lean body mass alone but me at a an overweight status on the BMI chart, so by the time you'd add on a healthy 15-18% body fat i'd be considered obese

nz_deevaa

NROLFW is an excellent source of information.

You won't get bulky without trying REALLY, REALLY hard.

I agree with Mesha, do compound movements with weights as heavy as you can for 5 - 8 reps.

I do squats, deadlifts, overhead press, bench press and rows.

I follow the rules of StrongLifts 5 x 5. If you can lift it for 5 reps, then put the weight up. The last rep should be a struggle, but you should have good form.

Sarauk2sf

I do a mix of strength and hypertrophy, with rep ranges of 3 - 5 for strength on the big compounds and 8 - 10 for hypertrophy on the more isolation type assistance lifts.

I lift heavy *kitten* and do not consider myself bulky.

Being able to get bulky is not hereditary - it has to do with being female. Unless you are on steriods you will not get bulky.

When you start I would suggest to pick a weight that gets you into the 10-15 rep range as you will want to get your form sorted out to ensure you do not injure yourself. When you get to being able to do say 15 reps at the same weight with good form and find it relatively easy to complete, up the weight and drop the reps to the lower end. After a month or so, drop your range down so you are lifting heavier weights at lower reps (5 - 8 rep range). Compound lifts are usually the most efficient lifts as they use more muscle groups (e.g. squats, deadlifts etc)

Or, you can look into one of the programs already mentioned and just follow their programs.

T34418l3angel

You will not get bulky. I lift my own weight in deadlifts and squats. In skull crushers I'm up to 70lbs (which is a total accomplishment cuz I started at 20 lol.) Most dumbbell exercises I go for the 20-25lb weights and do 4 sets of 10. Don't be scared to lift your heaviest!!

whitjm5

So are you lifting for aesthetics? Or to be strong and capable?

I think the latter is incredibly hot (the wife squats, deadlifts, benches, and presses with me), but your answer will determine what type of lifts and rep schemes you should be doing.

kdward83

I also recommend New Rules of lifting for women. I am only about a month and a half into it, lifting 30-45 minutes 2-3 times per week (usually only twice). When I started, I increased my calories, decreased my cardio some (partly because the weather's cooling and partly because I'm tired from lifting) and I've lost 2 pounds and an inch from my waist and can see obvious improved definition in my arms. Being only 120 lbs when I started with an already sorta small waist, 2 lbs loss in a month and a half is a pretty big deal for me. I hadnt lost anything for a couple months before that!

claire_90

I only use free weights cause the machienes confuse me lol.. but I recommend some form of weights... it helps tone and helps transform your body into a hot shape! plus lean muscles help you boost metabolism