Lifting heavy? Woman - advice please
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I've read the NRFWLFW and modified their workouts - i have medical issues that I need to tailor around and lack of some equipment. I start at my "lowest" weight for 12-14 reps, then up the weight by 5 pounds while dropping the rep by 2-4 for 3-4 sets.
My lowest weight is comfortable, but not easy - IE: it will let me get 12-14 reps with my arms/legs shaking at last rep.
But I'm not worried about bulking, that much I don't care. I'm trying to enhance my fat/weigh loss (cardo/weights/cardo)0 -
I've read the NRFWLFW and modified their workouts - i have medical issues that I need to tailor around and lack of some equipment. I start at my "lowest" weight for 12-14 reps, then up the weight by 5 pounds while dropping the rep by 2-4 for 3-4 sets.
My lowest weight is comfortable, but not easy - IE: it will let me get 12-14 reps with my arms/legs shaking at last rep.
But I'm not worried about bulking, that much I don't care. I'm trying to enhance my fat/weigh loss (cardo/weights/cardo)
This also sounds good..... mmmmmm0 -
hypertrophy - what is this?
Haha, sorry. It's basically a fancy bodybuilding term for size.
nooooo dont want to have bigger muscle want to preserve what there is and get strong and lean
The best way to do that is lift heavy while losing weight. End of story. You're not going to turn into a bodybuilder. Your muscles won't get bigger while you lose weight0 -
I would recommend reading New Rules of Lifting for Women and/or Starting Strength. Even if you do not follow the program it will give you a good foundation of knowledge and understanding about lifting and nutrition.
You will not get "big" unless you eat at a calorie surplus (i.e. above maintenance/TDEE) for an extended period of time and/or take steroids. Women cannot get bulky without trying very hard to do so.
There is also lots of good information for beginners to lifting in this thread:
http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners
^^^This!0 -
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Thank you, I am not worried about being bulky i know this is a myth and you need to eat ALOT to do this, I think i should change to higher weight and lower reps
[/quote]
:flowerforyou: I'm in the same boat, shame u have to answer your own question to quell the firestorm of 'you will not get bulky' :laugh: talk about knee jerk! Testing reflexes here is crazy easy :ohwell:0 -
Thank you, everyone has been great!
I am gonna change my routine and do 2 sets lower weight for 8-12
then
UP the weight and drop the reps for 3 sets
What do you think?0 -
Thank you, I am not worried about being bulky i know this is a myth and you need to eat ALOT to do this, I think i should change to higher weight and lower reps
[/quote]
:flowerforyou: I'm in the same boat, shame u have to answer your own question to quell the firestorm of 'you will not get bulky' :laugh: talk about knee jerk! Testing reflexes here is crazy easy :ohwell:
[/quote]
hahahahaha, answer based on advice. :blushing:0 -
Thank you, everyone has been great!
I am gonna change my routine and do 2 sets lower weight for 8-12
then
UP the weight and drop the reps for 3 sets
What do you think?
Tough to say without even knowing what kind of work you're doing. You should really do light weight warm up sets, and increase the weight to a working set where you go as heavy as you can go for 5-10 reps.
I suggest you follow one of the traditional strength training programs, such as Starting Strength or Stronglifts, that focuses on 5 main lifts: the squat, the deadlift, the bench press, the overhead press, and the row. Doing these exercises with a barbell is the simplest, most efficient, and most versatile way because you can increase in increments of 5 lbs instead of 10 lbs as with dumbbells.0 -
Thank you, everyone has been great!
I am gonna change my routine and do 2 sets lower weight for 8-12
then
UP the weight and drop the reps for 3 sets
What do you think?
Tough to say without even knowing what kind of work you're doing. You should really do light weight warm up sets, and increase the weight to a working set where you go as heavy as you can go for 5-10 reps.
I suggest you follow one of the traditional strength training programs, such as Starting Strength or Stronglifts, that focuses on 5 main lifts: the squat, the deadlift, the bench press, the overhead press, and the row. Doing these exercises with a barbell is the simplest, most efficient, and most versatile way because you can increase in increments of 5 lbs instead of 10 lbs as with dumbbells.
Thank you this is most helpful :flowerforyou:0 -
What i have been doing
UPPER:
bench - rack
side raises - free weights
Wide grip pull down
barbell curl
hammer curl
lying dumbell extension
LOWER:
Squat
leg press
lying leg curls
standing calf raises / seated calf raises
leg lifts0
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