about to go lift weights and was wondering...
Replies
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low weight high reps
False. Women very rarely bulk. Lift what is heavy for you while maintaining good form. Also are you looking for stregth or endurance.0 -
Start with incline pushups (against the wall), then "girlie" pushups (on your knees), then "real" pushups.
Also work your legs & butt: squats, deadlifts, lunges, etc. Those muscles are even bigger...so bigger burn.
And please don't think you'll get bulky. I've gone from a tight size 10 to a loose size 6. Not bulky!!
You look amazing, Dixie!
And thanks for all the responses in this thread. As a cardio/swimmer, I have just added lifting to my routine and I will take all the advice I can get, too. I've been doing about 2 or 3 sets of 12 reps, but it sounds like I could definitely increase my weight and do less reps and get a shorter workout. I feel like it takes me over an hour to do the full cycle of warm-up, lift, rest b/t, cool down. And I only rest for about 30s.0 -
Definitely start with 15lbs. Muscle burns fat and don't worry about bulking up. Women have way less testosterone than men. Lifting heavy is going to slim you by burning fat and building those nice long arms and shoulders. You'll get better definition faster. However, make sure you perform each exercise correctly, concentrate on each rep and when it gets tough breathe and keep pushing. Good luck!0
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low weight high reps
FAIL.
She is a female, presumably at a deficit and presumably not on steroids. She will NOT get bulky.
OP: for muscle 'definition' the most effective way is high weights, low reps. For muscle endurance, its low weights high reps. Buy the New Rules of Lifting for Women - follow their program. You will need more than one weight however as different muscles have naturally different strengths (e.g. you can lift more doing bicep curls than shoulder raises)0 -
<---- also lifts heavy weights and not bulky ^.^
I say try the 30lb db for deadlifts, bent over rows and concentrated curls. Even if you get 3 reps, try for more the next set!0 -
Thank you so much everyone. I will pick up the book tomorrow and my bf will give me a set of 20lb weights on Thursday. I will just do the 15lb till then. Don't want to do too much on my body. Not until I learn how to learn to lift correctly0
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WELL IM GLAD I HAVE MORE TESTOTERONE THAN OTHER WOMEN BCZ I WZ BORN A LIL DIFFERENT LOL! I BULK UP EASILY. IT ALSO MAINTAINS SO I KNOW ITZ NT WATER WEIGHT. I HAVE MAINTAINED MY MUSCULAR PHYSIQUE FOR OVER A YEAR WITHOUT LIFTING WEIGHTS. MY PROTEIN IS ALSO HIGH @ 158 GRAMS A DAY. I LUV IT!!!!! I HAVE DA CUTS N MY THIGHS & EVERYTHING0
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low weight high reps
FAIL.
She is a female, presumably at a deficit and presumably not on steroids. She will NOT get bulky.
OP: for muscle 'definition' the most effective way is high weights, low reps. For muscle endurance, its low weights high reps. Buy the New Rules of Lifting for Women - follow their program. You will need more than one weight however as different muscles have naturally different strengths (e.g. you can lift more doing bicep curls than shoulder raises)
Don't forget Lou's Abs book too. By incorporating both books and following the schedule I am able to lift more than my body weight of 155lbs. I am 5'9" and size 6. to some it may sound like big weight but muscle weighs more and fits better in all the right places.0 -
lift heavy. i hate retarded women who say it will make you big and muscular... Such nonsense. No experience. Lifting heavier will make you lose fat faster. FACT.0
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low weight high reps
So not true! You will not get bulky. I hate this myth.
I agree. Women don`t bulk up like men. They don`t have the hormones to do so.
to do so
WAs this a joke??
Anywho - scroll through the forums of lifting heavy for women -- there are tons and it will debunk all your myths about getting big and bulky and the high reps vs low reps drama central
Depending at where you are at combine a nice routine of lifting and cardio
Don't be afraid to lift those weights -- I"m deadlifting 265 and in noooo way am I big. I'm on a calorie deficit. Takes a looooong time to build muscle but strength on the other hand0 -
As most have said here you need to lift heavy with low reps. You need to aim to lift as much as is comfortable where you are able to lift a maximum of 10 to 12 reps, ideally 6 - 8 reps (no more) before reaching muscle failure.
As most have mentioned, it is a complete myth that lifting heavy makes a woman bulk up. You actually get a perfect physique. Women don't have the hormones to bulk up. Even men find I very difficult to bulk up. Do definitely read the New Rules Of Lifting For Women.
Thank you for being intelligent.0 -
low weight high reps
This makes me frustrated!! It's completely not true.
Low reps, high weight is the way to getting stronger, and great more muscle tone as well. You will NOT get bulky! To get even remotely close (still extremely hard) you have to eat to bulk as well as train, it doesn't just happen by accident, or overnight. Lots of reps is only really good for endurance training.
I personally choose to move up a weight on around 6-8 reps. "Heavy" depends on the rep range, or % of 1RM, not really the actual weight.0 -
low weight high reps
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WELL IM GLAD I HAVE MORE TESTOTERONE THAN OTHER WOMEN BCZ I WZ BORN A LIL DIFFERENT LOL! I BULK UP EASILY. IT ALSO MAINTAINS SO I KNOW ITZ NT WATER WEIGHT. I HAVE MAINTAINED MY MUSCULAR PHYSIQUE FOR OVER A YEAR WITHOUT LIFTING WEIGHTS. MY PROTEIN IS ALSO HIGH @ 158 GRAMS A DAY. I LUV IT!!!!! I HAVE DA CUTS N MY THIGHS & EVERYTHING
At 5'8" and 135 pounds, you are far from bulky. I'd imagine you have a low body fat percentage, which is why you have "DA CUTS" in your thighs and everything. What you have is a bad case of the caps lock fever and an aversion to vowels.0 -
WELL IM GLAD I HAVE MORE TESTOTERONE THAN OTHER WOMEN BCZ I WZ BORN A LIL DIFFERENT LOL! I BULK UP EASILY. IT ALSO MAINTAINS SO I KNOW ITZ NT WATER WEIGHT. I HAVE MAINTAINED MY MUSCULAR PHYSIQUE FOR OVER A YEAR WITHOUT LIFTING WEIGHTS. MY PROTEIN IS ALSO HIGH @ 158 GRAMS A DAY. I LUV IT!!!!! I HAVE DA CUTS N MY THIGHS & EVERYTHING
Why are you shouting?
oh sorry... Y U SHOUTIN' SHAWRTYZZZZZZ0 -
low weight high reps
You better be joking!0 -
We get it ! High weights and Low reps. Its been stated repeatedly in the 2 months since the thread was started.0
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