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Strength train ??

43932452
43932452 Posts: 7,246 Member
edited February 2 in Fitness and Exercise
This isn't a question to the 'lift heavy' crew. Just those
who understand strength training .. I need experienced
answers if at all possible ..

Okay, I just finished training. I realised that soon I may
need to increase some repeats .. I'm on 5x each set
already. I think I'm at my max potential in weight though.
I sound like a weenie but I think it is between 44-50, idk.
I'm using a golds gym set so those bricks are my weights,
I'm pressing 2. My question is, since I have 37 more #s
to melt, if I increase my repeats, I won't bulk up, will I??:huh:
I'm looking to have a leaner muscle look. Thank you for
any help on the subject.

Replies

  • JenMc14
    JenMc14 Posts: 2,389 Member
    If you are eating at a deficit, you will not bulk up. Even if you are eating at a surplus, you will not bulk up by accident. One does not magically add huge amounts of muscle mass simply by adding two reps to their sets. One must eat and train and eat and train and then do it some more to get large muscles. And, it's really, really hard for women anyway.

    If you only want to do 5 reps, then go up in weight, see how many you can do. If it's not possible, then, yes, add reps for a few weeks, then up the weight again.
  • 43932452
    43932452 Posts: 7,246 Member
    Thank you!! I am eating at deficit.
    They are 20 or so a brick, I'm a
    wimp to more bricks .. would
    2 more reps help? Thank U. :)
  • aakaakaak
    aakaakaak Posts: 1,240 Member
    Generally, 1-6 reps is for strength, 6-12 reps are for muscle (hypertrophy), 12+ reps are for maintenance and endurance.

    If you're at a deficit you're really not going to get bigger. You can gain muscle and strength, but you'll most likely be smaller.
  • erickirb
    erickirb Posts: 12,294 Member
    Thank you!! I am eating at deficit.
    They are 20 or so a brick, I'm a
    wimp to more bricks .. would
    2 more reps help? Thank U. :)

    If you are physically able to do 8 more reps at that weight then 2 more reps won't do a thing for you. So do as many reps as you can with that weight until your cannot finish another rep with good form. If you find the reps getting too high (>12 or so) before you can't do anymore then increase the weight and do as many reps (which will be less) as you can with the new higher weight.
  • 0OneTwo3
    0OneTwo3 Posts: 149 Member
    no surplus -> no bulk. low reps -> no bulk (not much at least)
    overload at low reps in a deficit will likely cause a adaptation of the nervous system. so you might get stronger but it doesn't mean you have put on muscle-mass. you are just "learning" to utilize existing muscle. even in a surplus its would not make you that much bigger compared to higher rep ranges.

    also due to low testosterone women don't bulk without really REALLY wanting to.
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    This isn't a question to the 'lift heavy' crew. Just those
    who understand strength training .. I need experienced
    answers if at all possible ..

    So those who lift heavy don't understand strength training? Huh?
  • 43932452
    43932452 Posts: 7,246 Member
    This isn't a question to the 'lift heavy' crew. Just those
    who understand strength training .. I need experienced
    answers if at all possible ..

    So those who lift heavy don't understand strength training? Huh?

    No but I'm a weenie and those are free weights as opposed to
    a standing set.
  • 43932452
    43932452 Posts: 7,246 Member
    no surplus -> no bulk. low reps -> no bulk (not much at least)
    overload at low reps in a deficit will likely cause a adaptation of the nervous system. so you might get stronger but it doesn't mean you have put on muscle-mass. you are just "learning" to utilize existing muscle. even in a surplus its would not make you that much bigger compared to higher rep ranges.

    also due to low testosterone women don't bulk without really REALLY wanting to.


    So upping from 5>7 reps, will that benefit me then?
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member

    No but I'm a weenie and those are free weights as opposed to
    a standing set.

    LOL - You're not a weenie. :) I lift heavy and use barbells, dumbbells, and love doing cable work for my arms.

    That said, I like the 5-8 rep range when I train. Really, anywhere from 5-12 is fine. You just always want to add weight so your muscles will grow. Do the same thing over and over and that gives them no reason to grow. Also, as previously stated, women do not getting bulking unless they're getting a little "assistance" in the form of steroids.
  • 0OneTwo3
    0OneTwo3 Posts: 149 Member
    no surplus -> no bulk. low reps -> no bulk (not much at least)
    overload at low reps in a deficit will likely cause a adaptation of the nervous system. so you might get stronger but it doesn't mean you have put on muscle-mass. you are just "learning" to utilize existing muscle. even in a surplus its would not make you that much bigger compared to higher rep ranges.

    also due to low testosterone women don't bulk without really REALLY wanting to.


    So upping from 5>7 reps, will that benefit me then?

    if you can increase the weights instead, do that. but if that is not an option (next possible weight is to heavy or you have no other weights at your disposal) just do more reps. when you can do 5reps again (e.g. because you got stronger and can use the next heavier weight) do that.

    those 2 reps more won't have a negative impact on your goals. it's more important you hit fatigue.
    just don't be scared of getting stronger.
This discussion has been closed.

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