Women Lifting Heavy - Low Reps. Is this the way to go.

[Anonymous]

I go to The gym three times a week. I am never happy with my results. I have been reading that I should lower reps from 10 to 5 and increase sets from 3. To 5 and increase my weight like crazy. Do you agree?

I am try g to shape my legs. The rest of me is fine.

[Anonymous]

Everyone is different. I'm a muscular person who needs to keep my metabolism up to control my weight. For me, this approach doesn't work. I end up bulky with no big improvement in my metabolism. For my pilates with resistance for looong periods of time has been my magic bullet. I end up strong but not bulky, and my metabolism has improved a lot.

[Anonymous]

Yes. Don't worry about getting "bulky". It's a common misconception and has not truth. Unless you're intentionally eating and lifting a certain way you won't just wake up one day and be like "oh shit I got huge". It's a progression and takes a lot of eating right and lifting a certain program.

Heavy sets will get you stronger and put muscle on for sure. You'll need to recover though as lifting heavy wreaks havoc on your CNS so don't do it multiple days in a row.

Heavy squats/deadlifts/bench press/OHP/ rows are good and 5x5 programs are a good start. Go for a cycle of a few weeks and see how it feels. If you're more advance add power cleans/front squat/power snatch to build the size/power.

Hope this helps

[Anonymous]

yes! Lift heavy...lift smart, but lift heavy. work with a trainer one or two times, it should change your form some and you dont want to get hurt so get some cues, but if you lift at least once or twice a week to failure (at 5-7 reps) you will see awesome changes.

[Anonymous]

I would be careful. I did this years ago and now I have both tennis and golf elbow.

[Anonymous]

weight builds muscle

repetitions tone

[Anonymous]

18:05 hit the nail on the head. Mindless high repetitions where you never sweat or feel challenged are pointless and a waste of time. Lifting heavy is the way to go. Also, there is no such thing as toning. Toning is a myth perpetuated by people so women aren't intimidated by weights. There is only building muscle and losing fat. That is it.

[Anonymous]

Lifting heavy isn't easy, but then again things worth something aren't. It will wear you down as you hit higher numbers but it becomes a mental game. But it's worth it, you come out stronger, much stronger. Pick a good program and follow it. You'll see progression in your strength and body if you lift correctly and eat the required calories. I've seen too many women go balls to the wall and not get in enough calories to recover. At that point you'll get hurt.

Eat good, lift heavy and enjoy life...you won't regret it

[Anonymous]

Anonymous wrote:18:05 hit the nail on the head. Mindless high repetitions where you never sweat or feel challenged are pointless and a waste of time. Lifting heavy is the way to go. Also, there is no such thing as toning. Toning is a myth perpetuated by people so women aren't intimidated by weights. There is only building muscle and losing fat. That is it.

+1

[Anonymous]

Anonymous wrote:I would be careful. I did this years ago and now I have both tennis and golf elbow.

I wrecked my shoulder and knee for life. Just be really careful with proper form if you go heavy! I followed Bill Philips, Body for Life program and it really worked.

[Anonymous]

Anonymous wrote:Lifting heavy isn't easy, but then again things worth something aren't. It will wear you down as you hit higher numbers but it becomes a mental game. But it's worth it, you come out stronger, much stronger. Pick a good program and follow it. You'll see progression in your strength and body if you lift correctly and eat the required calories. I've seen too many women go balls to the wall and not get in enough calories to recover. At that point you'll get hurt.

Eat good, lift heavy and enjoy life...you won't regret it

+100

Make sure you are actually working out- it should be hard! Even safer are body-weight exercises - can you do 100 pushups in correct form? Start there Add planks, squats, lunges!

[Anonymous]

Increase the weight gradually:
http://www.webmd.com/fitness-exercise/6-tips-for-successful-weight-lifting-workouts?page=2

"look for whatever size allows you to do 12 to 16 repetitions. If you can't, they're too heavy...But if you can do more than 15 with good form, then the weight load is probably not quite challenging enough, Bryant says. "So look for something a bit heavier, or add on more resistance."

Form is important to save your joints also range of motion is important.

I know he is a guy, but Cress Williams has weightlifters hunchback:



Yes, he can probably lift a lot of weight but not properly.

[Anonymous]

Anonymous wrote:Increase the weight gradually:
http://www.webmd.com/fitness-exercise/6-tips-for-successful-weight-lifting-workouts?page=2

"look for whatever size allows you to do 12 to 16 repetitions. If you can't, they're too heavy...But if you can do more than 15 with good form, then the weight load is probably not quite challenging enough, Bryant says. "So look for something a bit heavier, or add on more resistance."

Form is important to save your joints also range of motion is important.

I know he is a guy, but Cress Williams has weightlifters hunchback:



Yes, he can probably lift a lot of weight but not properly.

I totally disagree with this advice. if you can do 12 reps on something then the weight isn't high enough. Of course form is important but high weight, low reps with good form will get you better results

[Anonymous]

Anonymous wrote:18:05 hit the nail on the head. Mindless high repetitions where you never sweat or feel challenged are pointless and a waste of time. Lifting heavy is the way to go. Also, there is no such thing as toning. Toning is a myth perpetuated by people so women aren't intimidated by weights. There is only building muscle and losing fat. That is it.

http://www.mensfitness.com/training/build-muscle/muscle-fiber-test?page=3

There is building fast twitch muscle vs. slow twitch muscle.

[Anonymous]

Anonymous wrote:Increase the weight gradually:
http://www.webmd.com/fitness-exercise/6-tips-for-successful-weight-lifting-workouts?page=2

"look for whatever size allows you to do 12 to 16 repetitions. If you can't, they're too heavy...But if you can do more than 15 with good form, then the weight load is probably not quite challenging enough, Bryant says. "So look for something a bit heavier, or add on more resistance."

Form is important to save your joints also range of motion is important.

I know he is a guy, but Cress Williams has weightlifters hunchback:



Yes, he can probably lift a lot of weight but not properly.

This is the stupidest thing I've ever red. 12-16 reps is too light. Stench is built in the 3-5 rep range. Even when training "fast twitch" fibers you're still going 1-3 of max effort for a volume. Olympic lifters have both as they're needed for their lifts. They rarely if ever go above 5 reps and it's usually triples.

Yes OP, lift heavy in the 3-5 rep range for a cycle or program period, deload the decide where you want to go from there. You won't get hunch back or anything else. People speeding that crap are just too weak or too scared to put in real effort.