Going heavy in the gym (women)!!!

[Dakene Issa]

When told that they should lift heavy in the gym what does that really mean,throwing on some ridiculous amount of weight? I think it's going as heavy as you can go with good form.

[MONIKAPL]

I think it depends.... I usually try to lift between 12-15 reps. It also depends on what muscle group you are working out and what your goals are (gain musle, lose fat, or both). For example, when I do legs, like lunges, I do a lot more reps with less weight to try to lean them out. Upper body, I use more weight and not more then three sets of 12-15 reps.

[WvrDuDe]

Women's muscles arent any different than our muscles, except their limits are much lower, which measn women CANT get too bulky unless they are on juice.

Thus, the most effective way for a woman to get toned is to train in the exact same way men train.

So, when ppl say that women should go heavy, we mean that they should throw the pink dumbells, and start using some real weight, just as we do. Lift the heaviest u can in the 4-6 range if she wants to be strong, 8-15 to "tone"

[JQ729]

Originally Posted by WvrDuDe

Women's muscles arent any different than our muscles, except their limits are much lower, which measn women CANT get too bulky unless they are on juice.

Thus, the most effective way for a woman to get toned is to train in the exact same way men train.

So, when ppl say that women should go heavy, we mean that they should throw the pink dumbells, and start using some real weight, just as we do. Lift the heaviest u can in the 4-6 range if she wants to be strong, 8-15 to "tone"

x2. I completely agree! When we say higher reps to "tone" we mean muscle building reps (8-15) as heavy as possible, with good form, while working past the point of muscular fatigue. As muscle grows and fat is burned, a woman will not look bulky contrary to popular belief, she'll actually be thinner. This is because while muscle is more dense (weighs more) than fat, it takes up less space. 5 pounds of muscle takes up much less room than 5 pounds of fat. So as you gain muscle and lose fat, you will create a firmer, tighter, more compact shape.

[ferbie]

Originally Posted by WvrDuDe

Lift the heaviest u can in the 4-6 range if she wants to be strong, 8-15 to "tone"

so you associate 4-6 with neuromuscular improvement and 8-15 with myofibrillar hypertrophy?

[bc_brunette]

I have always lifted heavy as I can with proper form..and have made some great gains doing it that way!! Currently I am doing 5x5 and loving it, using compound exercises..Squats, Chins, Deadlifts, Bench, BB presses, BB rows and Dips 3x/week...
I've never been a believer in doing 12-15 for so called "toning". I hate that word!! Be consistent, lift heavy, eat, eat, eat, sleep and grow. :-)

[WvrDuDe]

Originally Posted by ferbie

so you associate 4-6 with neuromuscular improvement and 8-15 with myofibrillar hypertrophy?

for the most part, 8-15 leads to neuromuscular improvement too, as 4-6 leads to hypertrophy, but 8-15 is better at the second, and 4-6 is better at the first. Actually for hypertrophy I'd say 8-12 is best, and for neurmuscular 1-5, but for a beginner(as women who join a gym to "tone" their bodies are), I think it's better to go a bit higher on reps on both ranges, because going a bit lighter on weight and a bit higher on reps is always safer.

[ferbie]

Originally Posted by WvrDuDe

I think it's better to go a bit higher on reps on both ranges, because going a bit lighter on weight and a bit higher on reps is always safer.

i agree on this point. it's what i'm always preaching and i'm always getting my beating for that from the SS guys...

[chicana_peach]

Originally Posted by bc_brunette

I have always lifted heavy as I can with proper form..and have made some great gains doing it that way!! Currently I am doing 5x5 and loving it, using compound exercises..Squats, Chins, Deadlifts, Bench, BB presses, BB rows and Dips 3x/week...
I've never been a believer in doing 12-15 for so called "toning". I hate that word!! Be consistent, lift heavy, eat, eat, eat, sleep and grow. :-)

+ 2! I have tried the 5x5 program and LOVED IT! I gained a good bit of muscle from it and gained strength in the process. I still lift as heavy as i can while maintaining good form, i may make the silliest faces or grunting noises while doing it, but i know i'm hitting my "10s". FEEL THE BURN!! DON'T BE AFRAID LADIES!