about to go lift weights and was wondering...
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mommajolynn
Posts: 353 Member
Should I lift the 15 pound weights or the 30? I haven't had a chance to buy that Heavy Lifting for Women book but I am interested in it.
I don't want to lift the danty 5lb weights thats for sure.. I would like to build some muscle but I have heard that while I'm loosing my weight I should lift low weights with a lot of reps to help burn the fat and then lift heavy when I get to my goal weight to help tone and maintain..
I love doing my cardio but I also want to be able to get on the ground and do some push ups..
So what I'm asking is.. should I lift light with a lot of reps (I have a lot of fat on my arms) or lift heavy with only a few reps to help build up my muscle..
*edit* and if anyone can understand what I'm trying to say here I will be amazed.. talking is NOT my thing haha
I don't want to lift the danty 5lb weights thats for sure.. I would like to build some muscle but I have heard that while I'm loosing my weight I should lift low weights with a lot of reps to help burn the fat and then lift heavy when I get to my goal weight to help tone and maintain..
I love doing my cardio but I also want to be able to get on the ground and do some push ups..
So what I'm asking is.. should I lift light with a lot of reps (I have a lot of fat on my arms) or lift heavy with only a few reps to help build up my muscle..
*edit* and if anyone can understand what I'm trying to say here I will be amazed.. talking is NOT my thing haha
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Replies
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low weight high reps0
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Lifting heavy is all relative to your own strength. I often feel like a complete wimp using my 2.5 - 5lb dumbells, but I have no strength at all and they are heavy for me! It's only taken 2 workouts to increase weight for some of my exercises, so I'm making progress. As long as you are challenging yourself, then the actual number doesn't matter.
I tend to go "heavy" with few reps, I find I feel like I've really worked!0 -
low weight high reps0
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It should be work! So heavy weight. I am doing New Rules of Weight Lifting for Women and it is important that it feels like work. Otherwise, what's the point?0
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In NROL the emphasize heavy weights. In the first stage you start out with 3 sets of 15. Use the heaviest weight you can in order to make it through all 3 sets. If the weight feels too light in the first set, increase in the 2nd set. Etc...0
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lol the 15 pounds will be work cuz I can only do maybe 5 reps before my arms start shaking0
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low weight high reps
So not true! You will not get bulky. I hate this myth.0 -
Can you move up to 20 instead of 30?0
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Can you move up to 20 instead of 30?
no I only have 10, 15, and 30 pound dumbells but I can probably pick up some 20lbs weights tomorrow after work0 -
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 so0 -
low weight high reps
^^ Not true...at all. You will not get bulky from lifting heavy. =/ Lift as heavy as you can. If you make it to 12 reps and could go for more reps then bump up the weight.0 -
Can you move up to 20 instead of 30?
no I only have 10, 15, and 30 pound dumbells but I can probably pick up some 20lbs weights tomorrow after work0 -
Always better to go heavier if you want any visible results. When you are first starting, you should not go too heavy as your tendons and ligaments adapt more slowly than your muscles, so pick up a weight that is heavy enough that you can't do more than 10-12 reps for the first couple of weeks, then drop the reps and increase the weight. High reps, low weight is antiquated advice for anyone...waste of time. You can get the cardio effect lifting heavy weights and keeping rest periods short...30s-1:30.0
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Different exercises should require you use both. I'll give you some examples of my own lifts;
Chest Flyes; 17.5kg
Hammer Curls; 20kg
Tricep Raise (single arm): 15kg
^ 3 different dumbbell exercises.
Also, you can't get bulky unless you have some kind of hormonal imbalance that means you'll have more testosterone than a man. A male intentionally looking to put on muscle will be doing well on 1-2lbs a MONTH. Women have around 1/16th the testosterone of men.
A lot of women confuse muscle swell, which is water and nutrition being pumped into the muscle for repair, with instant growth. Don't make that mistake and get scared off
The generally accepted rep ranges are;
5-6 reps to failure - strength and fat loss
8-12 reps to failure - muscle size
15+ - muscular endurance
And finally; heavy is subjective. Your heavy is different to my heavy, you know?0 -
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.0 -
In NROL the emphasize heavy weights. In the first stage you start out with 3 sets of 15. Use the heaviest weight you can in order to make it through all 3 sets. If the weight feels too light in the first set, increase in the 2nd set. Etc...
this0 -
Lift as heavy as you can. You get better results in less time than you can go do something else.0
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low weight high reps
^^ Not true...at all. You will not get bulky from lifting heavy. =/ Lift as heavy as you can. If you make it to 12 reps and could go for more reps then bump up the weight.
Bulk requires testosterone. Most women don't have as much as men, therefore, not as much bulky muscles. Also, the fat on your arms won't go away with weight lifting. To think you need to adjust your weights just for the fat on your arms sounds suspiciously like 'spot reduction". The fat goes away with calorie burn and OVERALL fat/weight loss. The weight lifting strengthens and eventually builds muscle. As fat is burned away, muscle is more easily visible. Example, everybody has six pack abs, it's just that some people have a layer of fat on top, and the muscles aren't strong. Lose fat, get strong, and abs improve.0 -
low weight high reps
A.C.E. Certified Personal/Group FitnessTrainer
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Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Lift heavy as you can up to 8 reps for most exercises.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0
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