How Do We Dispell the "Pink Dumbell Theory"?
I sometimes get so frustrated when I go work out and hear the woman still touting the "small weight multiple reps" philosophy of weight training. How do we "average Joanne's" who don't have "PT" behind our names tell these women NO!! DON'T GO THERE!!! Use those heavy weights - Use those Free Weights USe those muscles!!! YOu aren't going to be big and bulky and look like a weight lifter.
I so want to say something but the one time I did comment to someone that her lifting 2lb weights at super fast reps wasn't really effective since alot of the movement was momentum but she was so closed to any suggestions and basically said because her boyfriend did weights I didn't know what I was talking about and she didn't want to get all buffed -- I walked away and just said ok
edit: I made this comment to this woman after a cardio mix class ( similar to "Cardio Blast" on Fittv) and she wasn't doing what the instructor was telling us to do - first doing slow counts and concentrated work and she was just swinging those darn 2 lbs weights around like flailing there was no "work" on the muscles it was all a waste of her time - and since she was standing in my line of sight from the instructor I just had to say something.
I am not saying I go around preaching to these women I let them do their thing I just wish more women would not fear the heavier weights.
So how do you if you do try to suggest to someone to toss those pink db's in the trash and go for the real weights??
Reason: Unstickied until the next wave of Pink Dumbbells ;)
Original Post by flowerbud:
I think that would be the equivalent of, in a clothes store, saying, "hey, I think these pants would look much better on you than those, because they'd fit your curves nicely."
While it's good hearted advice, I can't say I'd want that either. I guess I'm the only weird one who doesn't want to be interrupted by strangers completely unsolicited. It's like getting a telemarking call.
Original Post by mom2zs:I can definitely see where you all are coming from, no one should be told they shouldn't try weights, I think they're great. And I hope to work my way up to heavier ones as time goes on. As for those who lift with one arm and talk on the phone with the other, OK well, I can't take up for them! :-) Obviously I'm a bit sensitized to this, the thought of slipping my chicken legs into a pair of shorts and hitting the weights for the whole gym to see..? Sends me into a cold sweat just thinking about it!
But since I have the attention and input from some seasoned "ironettes" here, I'll pose a question I asked earlier in another thread. I'm looking to increase my muscle mass, I'm slim but soft. I can definitely feel my muscles working during and after my work-outs, but I'm wondering if I'm not taking in enough calories to build muscle. According to the CC calculator I burn anywhere between 2100-2300 cal/day and my average calorie intake is usually right around 1600. I'm not losing or gaining weight, just maintaining. I think maybe I'm shortchanging myself and my body's hanging onto the fat. I never thought this stuff could be so complicated. If anyone has any input (besides throw away the pink dumbbells-LOL!!) I'd love to hear it!
Yes, you do need to increase your calories by 200-300 calories per day if you want to build muscle. You will gain some fat as you gain muscle, but you can then cycle into a fat-burning or 'cutting' mode and trim some of that away. Shoot for closer to 1900 or 2000 calories, up your protein (make sure to consume some after your workout), try to eat every 2-3 hours, and then start lifting weights heavy enough that you can do 10-12 reps per set (do 3 or 4 sets). What I do is focus on a different body part each day. Right now it's : Monday, Chest and front/mid shoulders, and abs; Tues: rear shoulders, upper back (lats and rhomboids); Wed rest; Thurs: Biceps, Triceps, Abs; Friday: Lower back and a little more upper back; Saturday, Legs (esp squats, reverse lunges, deadlifts); Sunday Rest. I get most of my exercises from bodybuilding.com. Haha, that might be a little much at first, but I think that focusing on a couple body parts per day has helped me build. I do about 4 different exercises per body part (I'm blessed to have up to 2 hours in the gym per day) and am about to switch to doing 2 leg days and combining some upper body days. Whew!
Also, in order to actually build muscle, stay away from the high intensity cardio. Maybe do some walking 20-30 minutes a couple times a week to keep the blood circulating.
Earlier I mentioned "eat more protein". I'm not entirely sure how much to recommend b/c I'm trying to figure that out myself right now. Some people recommend a 40/40/20 carb/protein/fat ratio, but it seems like I'm eating too much protein to be 'safe' (as I understand it can suck some calcium from your bones). I aim for between 80 and 100g per day (if I go a little above that, I don't worry too much), and stick to around 60-80 on my off days, since the muscles are rebuilding as they 'rest' and need fuel. Here are some different links to consider:
http://www.t-nation.com/readArticle.do?id=152 6539&cr= (spirochete would recommend this one too)
http://bodybuilding.about.com/od/bodybuilding faq/f/losefatgainmass.htm (also check out his nutrition link)
They say that one can't lose fat and gain muscle at the same time, but the 2nd link says its possible. I was recently given advice by someone on this site that said, "worry about losing fat first and then try to really build the muscle" but I think that having bigger, harder working muscles burns more fat after you exercise, which is what's important. So, that's my initial attempt at some rather scattered advice. Maybe others can chime in. I do a lot of lurking in the fitness forum, and there are some other threads that have to deal with building muscle/cutting bf% that you might find helpful. Keep us posted on your progress!
Original Post by atech:
So, I started out using 5lb weights (it was really tough at first but they were the lightest I had) and I think I'm ready to move up. Does anyone have any recommendations for how quickly to move up? Should I go straight to 10 or make my next stop at 8lb weights? or is there an even better wieght? What are other ironettes (or ironette wanna-be's like myselft) lifting?
That's best answered by you, actually. Try a set with the 8lb weights. If you can easily fire off 12 reps, time to pick up the 10lbs. Are you buying them or using them at the gym? If you're buying them and worried about wasting money, I'd totally try a set at the store and pray no one is looking.
Actually I love making a scene so I'd probably be happy if someone was looking
Original Post by atech:
So, I started out using 5lb weights (it was really tough at first but they were the lightest I had) and I think I'm ready to move up. Does anyone have any recommendations for how quickly to move up? Should I go straight to 10 or make my next stop at 8lb weights? or is there an even better wieght? What are other ironettes (or ironette wanna-be's like myselft) lifting?
You might find that on some body parts you can go straight to 10 but on others you have to go up incrementally to 8 first. It's better to go with the lighter weight if that's what you can do, rather than sacrifice form. Sometimes I'll do an exercise and try to go up in weight, but after I'm done it feels like I've just wasted my time b/c I couldn't really work the muscle in the proper way. Once, I heard that on legs, a person can increase up to 10 pounds at a time, but upper body goes in much smaller increments (2-5 pounds). So, try your moves first with the 8 pounder and if you're coasting through, hit the 10s (you should be getting pretty tired by rep 10 or 12). If you're wearing out, then you know to stick with the 8s for a while. Congrats on moving up. I felt really good when I graduated to 8s! (I've had bicep curls in mind during this conversation, by the way). Right now I'm up to 15-20 pounds on curls, and am going up progressively on my other body parts as well - you'll get there. Just be patient and remind yourself that there's no hurry!
The gym that I go to (just a little one in my apartment complex) doesn't have free-weights, just a boflex type thing, so yeah, spirochete, I plan on buying and don't want to waste money. I hadn't thought to try a set at the store. Good idea!
yeeha, 15-20 pounds seems absolutely outrageous to me right now (I'm a recovering wimp) but I hope to someday work my way up there too. Thanks for your post, it was incredibly helpful!
Great topic going on here!
Last night at the gym a woman asked me what I do to keep in such great shape (I've lost a bit over 50 lbs.) cause she isn't making any progress. I said, "You see me lifting heavy dead weights every time you're here, give it a try." Her response was, "Oh no, I don't want to get big and bulky."
OMG I wanted to barf....There I am 127 lbs, 21% bodyfat, regularly benching full sets of 125lbs and squatting the same, and wearing a size 2 and she says she doesn't want to get big and bulky...
I tried to explain but ....well you know the rest... I finally just said, whatever, and walked away...
Unless specifically asked, I do my workout and let others do the same.
spiro: good to see you again... sorry about our misunderstanding awhile ago.
caloriecounting: keep up the good work!
Original Post by jem599:spiro: good to see you again... sorry about our misunderstanding awhile ago.
I seriously have no recollection of what happened but I probably owe you an apology.
Original Post by jem599:
Last night at the gym a woman asked me what I do to keep in such great shape (I've lost a bit over 50 lbs.) cause she isn't making any progress. I said, "You see me lifting heavy dead weights every time you're here, give it a try." Her response was, "Oh no, I don't want to get big and bulky."
OMG I wanted to barf....There I am 127 lbs, 21% bodyfat, regularly benching full sets of 125lbs and squatting the same, and wearing a size 2 and she says she doesn't want to get big and bulky...
How did this wives tale get started to begin with?? Is it because way back when the only women doing weights were "miss universe" like Gov Arnold and probably doing steroids too so women were told not to lift weights or they are going to look like that too??
I find it amusing this person asks for your help and then balks at what is obviously what she needs to hear and do. I think we need to get women like you and spiro into elementary and jr highs and start these girls off with the right information.
Original Post by dbackerfan:How did this wives tale get started to begin with?? Is it because way back when the only women doing weights were "miss universe" like Gov Arnold and probably doing steroids too so women were told not to lift weights or they are going to look like that too??
It's alive and strong in most common women's "fitness" magazines. Look at the work outs. NONE of them feature heavy weights. In fact, in one article I read in Shape that claimed to be about heavy weights, specifically stated to back off weighted squats if you start to bulk up. They were talking about 25 stinking lbs!!
Original Post by mom2zs:
What have you people done to me? I must have drank the Kool-Aid or something because I took my husband with me to Play It Again tonight and got myself a big girl set of weights. I KNOW that I won't be able to lift anything more than the bar for who knows how long, but I'm excited to get started on it. I've been thinking about it for ages, so I guess this thread did it's job, there's another potential "ironette" in training here!
Haha, great job! Well, you can always get your husband to spot you, of course. Congrats on your investment :) . Hopefully this Kool-Aid will have better results than the other kind. Keep us updated on your progress!
Original Post by mom2zs:
What have you people done to me? I must have drank the Kool-Aid or something because I took my husband with me to Play It Again tonight and got myself a big girl set of weights.
Lets call ourselves "Iron Maidens"!!! There is an all female band that plays in the area that does all covers of Iron Maiden called Iron Maidens LOL or how about ironette maidens!!
Take it slow and easy to prevent injury but have fun!!!
Hi Spirochete, I totally agree with you on novices approaching to help out with what ever we're doing at the gym with free weights. Some time this week a skinny dude I've never seen at the gym, who claims to be a quarterback for his football team approached me when I handled a 45lb straight barbell. He said, "you shouldn't do curls with a straight barbell because you can hurt your wrist". Sure, it's safer to use the curved barbells, but you're not touching on other muscles that should be worked on. And if you're doing the curls correctly by keeping your elbows in, and keeping your core strong as you do these fierce curls... what I'm trying to say is, if you're doing it correctly, there is no risk of injury. I told him, "My trainer said these are ok... I've been doing these long enough and I have not hurt my wrist yet". Believe me I can go on and on... But I like to walk into the gym on a mission, and that's to lift hard and strong.
Men will be men, sometimes we're approached because they want to check us out.
So ladies, if you are not feeling the burn, dripping in sweat, and the blood rushing through your veins with a 10lb dumbbell, you're not burning fat or gaining muscle. Hike up those weight and forget about them looking at you! you're there for you, not them! Plus women's anatomy is not like a men's. To look like a professional heavy weight lifter, with big muscles you'd have to take steroids and train twice a day. The most we'll ever achieve is a lean, strong, muscular figure depending on our genes and what we eat.
Spirochete, I admire your 165lb. squat. Have you seen Oxygen magazine? what do you think?
Original Post by rosmull:Spirochete, I admire your 165lb. squat. Have you seen Oxygen magazine? what do you think?
ACK if I said that I was lying (or probably a typo). That's not my working weight. It's more like 130lbs
I looked around the Oxygenmag.net forums for new ideas, but I have never seen the magazine. I tend not to read them anyway. Is it good?
i lift heavy weights. i'm squatting 165lbs.
i've been thinking about this a lot (this thread, how bulky i am, etc).
after much thought, i've come to the conclusion that lifting heavy weights will make you gain a lot of muscle unless you're eating maintenance calories or less (on a "diet"). i came to this site w/the intention to eat less and lose weight. unfortunately for my figure, i think what's happening is that since i'm not such an angel about my portions, i've put on too much muscle.
i think women who lift heavy and stay lean are women who are better about their food intake. i can't decide what i would advise someone who, like me, tends to eat too much; maybe i'd tell them that unless they want to build serious muscle, they should focus on improving their diet?
But yes, I agree that diet will be the deciding factor of whether or not you add mass, be it in the form of fat or muscle.
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