Women and lifting heavy
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I like this topic, flagging it for later0
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When were you blasted, highly sensitive person?
My credentials are as good as yours except I own my own books, have some experience with lifting heavy and am familiar with the hormonal differences between men and women. I invite you to read for yourself but try to stay away from fitness magazines and instead seek out sources who must provide results measured in something other than ad sales.All of this is really good info, but I just started reading my roommate's women's fitness bible (I call it that, but I'll have to get back to you on the title.) And it very clearly explained that you actually need to vary your reps so your muscles don't get complacent. The heavier weights/lower reps (5-8 reps for 4-5 sets) will build the "fast-twiching" muscle fibers, and the light weight/many reps (is for control, stability and "slow-twich" fibers with the 10-12 that people are quoting as a nice middle ground.
While heavier weights/lower reps will build bulk more, the other tone more, and all are good for strength training, even women, and you WON'T look too bulky. This book explained the lower reps was 5-8 per set, medium was 8-12, and high reps was 13-18, then you did as many sets as could add up the total number to 30-50. So lower reps would have more sets. It said to switch weight and reps about every 2 weeks.
I'll see if I can find that books title and get back to you guys tomorrow.
No. They say this in fitness magazines to sell the magazines. But they are not telling the truth.
And your credentials are...? If I'm wrong, please explain what is wrong instead of just blasting my info with nothing to back yourself up.0 -
Lifting heavy is awesome.
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[/img]0 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The trick with heavy weight lifting, especiaIf you're just starting out, is to start light and then gradually increase the weight as you get stronger. It's that simple. You won't be able to lift heavy immiediately, otherwise you risk injuring yourself.0
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I personally considering lifting a load for no more than 5 reps to be "heavy" (can't possibly do a 6th rep).0
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bump for future reading0
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I don't know if someone has mentioned but please join us over at Stronglifts 5x5 for Women Group . We are all ladies who are following the SL program or just lifting heavy! Don't worry, starts out easy but it feels great when you add weight onto your squat!!0
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I lift heavy and reps are high usually 3 sets of 15 reps.. At the moment my leg press I can go up to 250kgs... At presents my knees have been bothering me so I've dropped it back to 120kgs... Your weights should never be comfortable... you want to struggle , feel the burn and get your heart rate going but not the point you can't lift it or push it... then you should drop your weight back to the next level.. if it dont hurt you aint heavy enough or doing it correctly... the first 5 -10 should be realtively good going with a slight burn for you to push out the last 5 however you should be really struggling and feeling the burn to the point you want to cry:) this is what you want I am always left with a jelly and dead heavy fatigue feeling in my muscles afterwards.. I always say " you know you've had a good workout when you can't lift your arms or move your legs" haha0
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Thanks for the info! Makes sense!0 -
the bench marks you should be aiming for are: 35 push ups in a row, 5 pull ups in a row, Bench press .75 your body weight 10 times, Press 75% of your body weight overhead 5 times, Deadlift 1.5 times your body weight 5 times, Squat your body weight 10 times.
where you start is dependant on your current strength level.
just bookmarking this...0 -
definitely relative. 'Heavy' for me when I first started to do deadlifts was 100lbs. Now I've gotten to where I lifted 225. You build up to heavier and heavier amounts. Just start where you are able to lift anywhere from 5-12 reps with PROPER form, depending on what program you are doing.0
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I like what everyone here has said. Just wanted to add that New Rules of Lifting for Women is a good book if you want to get started and need a program.
I'm in Stage 2 right now. At the end of Stage 1 I could deadlift 110 pounds. I could squat 80. Each stage is different! I love it so far.
New Rules of Lifting for Women ("NROLFW") was my introduction to lifting heavy too. And I love it too. I've completed all 7 stages now, and agree with those who have posted that "heavy" is relative, and whether 15 lb. is "heavy" or not depends on the lift and the lifter. I also agree that it's important to lift as much as you can with good form, and to progressively increase the weights you lift to get stronger and/or add muscle.0 -
Exactly. I moved a solid wood armoire by the push and scoot method, as well as an overstuffed recliner0
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I reccomend the book -"New Rules of Lifting for Women"
good luck on your toning0 -
bump0
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bump - this is definitely going to come in handy! :happy:0
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Bump (flag)0
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Just try it out. Start with the bar by itself. If it's too heavy you'll have to find either a lighter bar or if your gym doesn't have one use dumbbells.... I had to use a 35 pound bar when I started out on bench press o_O Don't judge me.0
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