View Full Version : Rep Range
04-17-2002, 01:46 PM
Alot of what I read recommends women staying in a high rep range. 12-15 reps. I am trying to lose weight but I want to grow nice muscles. I lift 3 days and cardio on alternating days. All the women that i see in the gym i go to lift the 10's and 15's never really straining themselves. I need to hear from people that have had real results. My husband spots me and has me doing like 3 sets 12-10-8 fighting to get my last rep. Would'nt this be more effective for me? Thanks
04-17-2002, 08:34 PM
Ever notice that most of the women you see lifting the same 10lb. weights every day never really seem to get any better? This is because of the 'overload principle' in order to increase or become stronger, a muscle must need a reason. When you are striving for that last repition a new demand is placed on your muscle, and microscopic tears form for new muscle to grow. Stronger muscles are the result.
People also use different rep ranges, usually high 12-15 or low 7-10. In each of these the muscle should 'fail' so that it cannot complete any more repitions. I personally like to mix these up just for a 'shock' so that my body doesnt' get used to the same thing.
Also, using a very light weight and doing extremely high reps builds muscle endurance instead of strength, so on working sets make sure chose a weight where you fail in your rep range. Hope this helps!
04-18-2002, 04:18 AM
Thanks Gymgirl, That does help. Although i have begun to see some nice results, it helps to know I am doing what is going to be most beneficial. I have gotten a few comments from other girls that they think I am working out like a man and women should workout different, then I start wondering mabye they are right. That is why I like to hear from other women doing the same thing and seeing results. Also check out my post on working out with my husband, I would like to know your input on that. You know, doing the excersizes that men are generally seen doing while women stick to the machines. Robyn
04-19-2002, 03:58 PM
I second gymgrl on the overload principle. I have use it for the past few years and have gain a good bit of muscle along with strenght. I mainly use heavy basic movement such as the bench, squats, deads, bentover rows..........with this i keep an accurate log of each training session. I use 3 sets of 3 different exercises per muscle group and keep the reps in the 6-8 range where the 2b growth muscle fibers are recruited. Once I hit 8 reps or more, it's time to increase the weight. I make certain that my reps or weight increases with each training session. Once again, feed the muscle and let it rest for optimal growth.
05-17-2002, 01:49 PM
Some of it comes down to genetics, different people respond differently to different rep ranges. I'd personally say to change up your reps ranges every once in a while. I also disagree with the people who say that women won't look like they want by working out like guys. I say this because I knew a powerlifting woman who had one of the most femenine bodies I've ever seen. She obviously had good genetics, but I've never seen a woman to this day train harder than she did. Aside from squats, deadlifts, and benching, the only other exercises I ever saw her do were leg press, bent-over rows, and calf raises. She only weighed 103(she was 4'10") and she could deadlift 300+ lbs. She did the heavy maxes for powerlifting, but she also did the high reps too. She worked out just like the 250+ lbs. guys she trained with, but she didn't look like them. Maybe it was just her genetics and some women would get all bulky training like her, but she definitely looked great, and she was 30-something at the time. I'd estimate she was 35-22-35 at 12% bodyfat and perfectly proportioned.
06-03-2002, 08:08 AM
Wait dont make fun Im a guy and I dont know much on how women should train. Regardless I like to know these in case im asked. Are you saying that women should do 12 - 15 reps a set. If so give me an example on how a female trains for the week. I want to see the difference between a female and a male
06-03-2002, 10:14 AM
it does depend on what result you want also.
If you are pushing for more mass, low reps at a high weight work best. The pricipal being that your muscles are working harder to push that weight and you don't do as many reps because of the high weight...your body just can't do it.
If you are going for more of an overall toning and definition, high reps at a low weight work best. You aren't putting those little tears into your muscle therefore, you won't get the growth that you would with the other method. You are simply strengthing a muscle and keeping in good form.
There are also more advanced techniques like forced reps, 21's, drop sets and more that are for more advanced builders but, it would take forever to explain them so, if you want to know, I'd be happy to tell you but I don't want to take your thread off-track. :)
06-03-2002, 08:16 PM
Just want to see how a female would work out really
06-03-2002, 09:49 PM
Well said Gymgirl.
There is no such thing as 'working out like a man'. Muscle is muscle. It responds to exercise exactly the same way whether you are male or female.
If you want to build muscle, stay in a rep range of 6-10. When exercises were designed, they were not designed with men in mind, they were simply designed according to kinetics and natural body and muscle movements. Our muscles perform exactly the same function, male or female, so don't listen to that bull**** and build a workout consisting of primarily free weight dumbell and barbell movements and plenty of basic compound movements.
06-04-2002, 07:48 PM