This is not at all true (lighter weights & more reps)!!! This is a total myth perpetuated from where I have no idea - regardless, it's incorrect. As a woman, lifting "heavy" for shorter reps is NOT going to bulk you up. I can attest to this...in fact, after spending (actually, I'll say wasting) several years at the gym lifting lighter doing higher reps (as most women are taught somewhere along the way to do to try and tone and slim), I got nowhere. Finally, I found a reputable trainer who swears that if you want to look lean and toned as a woman or buff and well-defined as a man, you need to use as heavy a weight as you can. You should aim for at least 6 reps...if you can't do that, go down a weight. Once you get to 12 max, you need to move up a weight. However, you should do 3 sets of each exercise. So for example, say you're doing deadlifts (again, I know this is a typically considered a "manly exercise" but have a good look at the gym...I'm willing to bet that if you look at people, the ones are who are toned and in really good shape are in the real weight room, and the ones who are in mediocre shape are doing machines, which do half the work for you) - anyway, back to deadlifts, lift the heaviest weight you can minimum 6 reps, break for one minute, do it again, break for one minute, then do it again...don't worry if you can't do as many with each set, that's normal.
Anyway, sorry ladies, I don't mean to rant on this but this is actually something I feel very strongly about and trust me, as long as you're eating healthfully including lots of lean protein, it works!!! There's also tons of research on exercise physiology to support it, as well.
Originally Posted by DiamondGirl
Originally Posted by NEMMERZ
Originally Posted by sxcT
For the weights I would suggest heavier weight with less reps. It will help sculpt the body u want. Nothing more than 10....12 at the max for some exercises. Lift heavier - you will be surprised at how heavy you can actually lift.
Originally Posted by SummerDawn
I would like to try something too if I thought it wasn't bad for me. Its so hard to know!
Also for weights - do I want to do more weight less reps or lots of reps with a lower weight? I never know...
HUH? My FI is telling me more reps (15) and light weights 4 to 5 Sets.....
He is trying to slim me down..........
if you want to slim and tone, you go light with weights and more reps. if you want to bulk and get muscle, you go heavier on weights and less reps. Depends what type of look you're trying to achieve.