LIGHT WEIGHTS HIGH REPS

nalliebell · January 2012

Is it ok to do light weights with high reps 5 days a week?

dls06 · January 2012

I have always heard it will strengthen without building bulk. High weight with low reps build bulk.

Dave198lbs · January 2012

I have always heard it will strengthen without building bulk. High weight with low reps build bulk.

to bulk you would also need to be eating above your calorie requirement

stronglikebull · January 2012

That is completely untrue. I'm not awake enough to explain it right now, but you need to.. ugh I'll just wait for one of the boys to explain it.

In the mean time, look up The New Rules of Lifting for Women. Or, check out stumptuous.com.

If you use 5lb dumbbells for a girl workout 5 days a week, you're going to waste a lot of time and see minimal results.

WifeMomDVM · January 2012

You will be MUCH happier with your results and efforts and if you read the book, The New Rules of Lifting for Women by Lou Schuler and do what he says.

You will NOT bulk up with heavy weights. Trust me. My profile picture shows what heavy weight lifting has done for me.

But here's another picture to show you:

http://fumaga.com/10124

kcgslp · January 2012

It depends mostly on you!

I do not lift weights at all. I do lots of cardio (running and HIIT) and body weight strength training only (Pilates) and my muscles typically turn a few heads. I am defined/cut with a little more bulk than I'd like in my upper body and legs are bigger than some men... Why? GENETICS!

I've tried low weight/ high rep, distance running alone, different balanced diets but I still end up with the same results. This is my body and it's not too bad.

So what I'm trying to say is if that type of workout works for your body type than stick with it!

aurie024 · January 2012

Left heavy. It won't bulk you up unless you are eating a ton. Muscle burns fat and if you lift heavy a few days a week you will see much faster results then lifting light every day.

eellis2000 · January 2012

That is completely untrue. I'm not awake enough to explain it right now, but you need to.. ugh I'll just wait for one of the boys to explain it.

In the mean time, look up The New Rules of Lifting for Women. Or, check out stumptuous.com.

If you use 5lb dumbbells for a girl workout 5 days a week, you're going to waste a lot of time and see minimal results.

I disagree to a certain degree. From what I've heard lifting heavy will only cause women to bulk up if you are working 5-8 hours a day really hard for years with a calorie intake way above your requirement. So lifting heavy in a deficit won't make you look like a body builder. However from my experience using 3lbs and 5lbs during 30ds or other compound workout moves and video's will make a difference just not as much difference as 10-15 lb weights. To say your wasting time is wrong. It will have an effect just not as much or as fast.

debussyschild · January 2012

I have always heard it will strengthen without building bulk. High weight with low reps build bulk.

High weight low rep only builds bulk if you're in a calorie surplus. I lift heavy three times a week, 3 sets/10-12 reps each exercise. I'm not bulking, I promise you. I'm also in a calorie deficit.

When you begin a weight training program where you're lifting heavy, it's normal to see some weight gain in the first few weeks. This might be what you mean by it making you bulky. The only reason this happens is a) not because you're getting bulkier but rather b) because muscle growth outpaces fat loss. Once you've built up sufficient lean muscle mass, your body will begin to burn more and more fat, which will in turn provide a much leaner, cut look.

TrainingWithTonya · January 2012

High weight/low reps or Low weight/High reps will depend on your goals. If you are wanting to lose body fat and maintain muscle mass while you are losing weight, then you should probably use the heavier weights. But if you are an athlete who needs muscular endurance, then the low weight/high reps may be the way to go. Either way, you should never lift weights for the same muscle group two days in a row. Yes, low weight/high rep is more cardiovascular, but you are still doing cellular damage to the muscles so you have to give them 48 hours of rest in between to get the most from your program. Now, you can do a workout 5 days a week if you split it up to lower body one day, upper body the next, and keep alternating. But that is true whether you are doing high or low weights. And if you are new to weight lifting, by all means start with light weights and get the form down before you ever even think about going up in weight.

MaximalLife · January 2012

I do.
As I get older, lifting heavy and gaining bulk is less important.

engineman312 · January 2012

you should read about staci. this chick is awesome. and didn't use pink weights.

http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

IronmanPanda · January 2012

you should read about staci. this chick is awesome. and didn't use pink weights.

http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

I use the pink weights.. that's how I got these guns!

Debbe2 · January 2012

Is it ok to do light weights with high reps 5 days a week?

It is perfectly OK to lift light with high reps for more of a cardio effect but in order to develop a sculpted, lean and defined body you need to lift heavy weights on a regular basis and eat plenty of protein as well. So to answer your question it depends on your personal goals. As previously recommended in this thread "0Rules of Weightlifting For Women" is an excellent resource. Good luck :-)

nalliebell · January 2012

thank you all for the helpful info :flowerforyou:

LIGHT WEIGHTS HIGH REPS

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