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smilesalot1969
smilesalot1969 Posts: 392
in Fitness and Exercise
Hi all i could use some exercise help please. I've always been taught to train like a guy( first trainer was a body builder) low reps, very heavy weight. Yesterday new trainer switched my programme and put me on lower weights( but not barbie low) with much more reps and told me i want to sculpt not bulk. I have to admit before i could easily leg press 90lbs and not feel it the next day but today my legs REALLY hurt and it hurts to sit down @!?@! admittedly i did crank it up a lot after on cardio with very fast walk on random profile on incline of up to 12 for an hour where i'd only normally do 40mins but is he right?? Am i better on the slightly lower weight with more reps?? I want to be toned when i finish dropping this weight (hopefully before im 70) Help please??

Replies

  • Glitter969
    Glitter969 Posts: 77 Member
    I'm no expert but my understanding is that women cannot "bulk" without "help" as we don't have the necessary testosterone levels. I prefer low reps, heavy weights myself. Plus the look that you'll get is more because of a decrease in body fat, not because of an increase in muscle.

    Good luck!
  • caldon4523
    caldon4523 Posts: 227 Member
    Hola, According to Lani Maulrath, "Resistance training with lighter weights and higher repetitions or heavier weights and lower repetitions can produce similar muscular responses…as long as the exercise set fatigues the muscle within the limits of the anaerobic energy system", (http://www.lanimuelrath.com/fitness-tips/light-weight-and-high-reps-or-heavy-weight-and-low-reps-to-make-muscle/). The reason for your pain could be you overexerted yourself (that could be a good thing). If you are starting your exercise routine, I recommend starting slow and increase your weights or reps as you see fit. Alternate between the two as this will produce muscle confusion. Good Luck!
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    The fact is, almost all methods work, to an extent, and all methods will eventually cease to be effective.

    Research periodisation.

    The delayed onset muscle soreness (DOMS) is a result of the new stimulus (workout approach).
  • smilesalot1969
    smilesalot1969 Posts: 392
    thankyou everyone. I've been on the old routine for a while now so i think i'll stick with the change and then in a few weeks switch back and vise versa. Something worked cos my butt hurts lol OUCH!!
  • Determinednoob
    Determinednoob Posts: 2,001 Member
    Hi all i could use some exercise help please. I've always been taught to train like a guy( first trainer was a body builder) low reps, very heavy weight. Yesterday new trainer switched my programme and put me on lower weights( but not barbie low) with much more reps and told me i want to sculpt not bulk. I have to admit before i could easily leg press 90lbs and not feel it the next day but today my legs REALLY hurt and it hurts to sit down @!?@! admittedly i did crank it up a lot after on cardio with very fast walk on random profile on incline of up to 12 for an hour where i'd only normally do 40mins but is he right?? Am i better on the slightly lower weight with more reps?? I want to be toned when i finish dropping this weight (hopefully before im 70) Help please??

    First and foremost the trainer does not tell you what your goals are. You tell the trainer and they train you accordingly or they get sent packin. Technically "toning" muscle doesn't exist. What does exist is growing the size of muscle, and losing the fat covering it up. The difference in reps for a beginner trainee is overstated. Lift as much as you can on big compound lifts somewhere in the 5-12 rep range, and you will get bigger and stronger. (I do think, but you would need to verify, that heavier lifting has better affect on increasing bone density.)This will eventually require a calorie surplus though which would be in contention with a goal of fat loss.

    Women can bulk to a degree, but much slower than men. Somewhere in the 2/5 to 1/2 as fast range with the lower end being more common. A woman training and sleeping properly AND eating a calorie surplus could do 7-12 pounds of muscle added in the first year and less each year after.

    Soreness or lack of is not a good indicator of whether a workout will produce the desired results.

    Cardio is optional.

    Check this out for tons of info http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners

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