weight lifting

Is it better to use more weight and do less reps or use less weight and do more reps?  I am trying to lose weight and do a circuit training with step aerobics in between each machine and then I do 30 minutes of cardio.

It depends on what your goals are.  Since you are a woman I'll assume you want long lean muscles and not bulky ones.  So in that case you want to do less weight and more reps.  Start with 2 sets of 20 reps and work up to doing 3 or 4 sets of 20 reps.  Good luck! :)

so should it be real easy to lift the weight or a little bit of a struggle...for instance one of the machines I use for the legs, 30 pounds is pretty easy but the next weight is 50 and that is kind of hard and gets me out of breath quickly?

Original Post by cholula7:

It depends on what your goals are.  Since you are a woman I'll assume you want long lean muscles and not bulky ones.  So in that case you want to do less weight and more reps.  Start with 2 sets of 20 reps and work up to doing 3 or 4 sets of 20 reps.  Good luck! :)

ACK NO NO NO NO NO someone remove this post.

Please read the "Pink Dumbbell" sticky which clearly debunks this horrendous myth that just won't go away.

WOMEN CAN NOT BULK UP. Are you a woman? No bulk for you. Period. End of story.

Lift heavy (for you), 8-12 reps, 3 sets.

Original Post by alkkym:

so should it be real easy to lift the weight or a little bit of a struggle...for instance one of the machines I use for the legs, 30 pounds is pretty easy but the next weight is 50 and that is kind of hard and gets me out of breath quickly?

 

1. Do not use machines. They are more likely to cause pain and injury than free weights, on top of being far less efficient. Waste of time.

2. Ideally once you're up and running and used to doing weights, you want to lift to near failure. When you're beginning, the last rep or two should be HARD.

3. If you feel what you are lifting is easy, you are lifting WAY too light

Another source is Stumptuous

Interesting.  I am new to this forum so I just read the pink dumbell thing.  I'm actually a certified personal trainer and any certification program will teach you that low weight/high reps = lean muscles, and high weight/low reps = hypertrophy (muscle bulk).  I see what the argument is trying to make though.  It is very difficult (though not impossible) for women to put on considerable muscle mass that would make them look "manly" so there is no need to shy away from intense weight training.  "Low weight" can be considered whatever will bring you close to muscle failure at the end of a 12-25 (usually 20) rep set.  "Low weight" does NOT mean a 2lb pink dumbell, lol!  It should feel like hard work.   Hope that clarifies things!

Gotta ask...what kind of certification do you have?

Original Post by agana:

Gotta ask...what kind of certification do you have?

S.H.A.P.E.

I reckon is an ACE which is like weekend college for PTs.  I know a couple really good trainers that are ACE certified but they have also put forth tremendous effort in educating themselves beyond their weekend class. 

National Academy of Sports Medicine.  It's widely considered one of the hardest and best programs.  And even an ACE trainer I imagine would have some accurate knowledge on accute variables.  Seems I have hit a sore spot here and I am not enjoying the hostility, I just saw a question that had a quick answer and wanted to help.  I am extremely strong and buff and my clients see great results too.  So I will continue working with what a respected national program and scientific research back.   

Cholula I think the comments are because your original post referred to wanting "long lean muscles instead of bulky ones" as if it were even possible for her to have bulky muscles since she probably isn't taking steriods or male hormones. 

Also, qualifying what you mean by "low weight" because I think most people (women) who think of "low weight high reps" do think of the 2lb pink dumbbell.  So when you are advocating low weight high reps, what exactly do you mean?

That's a good question since low weight squats for me are 90lbs. I could do those forever. My low weight deadlift is 135lbs. I have legs as strong as a damn Clydesdale and whaddya know: no bulk.

Original Post by cholula7:

  "Low weight" can be considered whatever will bring you close to muscle failure at the end of a 12-25 (usually 20) rep set.  "Low weight" does NOT mean a 2lb pink dumbell, lol!  It should feel like hard work.   Hope that clarifies things!

 I completely get what you're saying. Some people might consider 90lbs a low weight, but I've just upgraded to 10lbs and have been seeing results.

Don't let the hostility get you down! The reaction you got is a common reaction to just about anything anyone posts in the fitness forums. If what you're saying doesn't involve lifting heavy weights, you'll get talked down to. Some people only think there's one way to workout.

I didn't take the time to read the replies, I am sure this has already been covered but i;ll give you my input.

more weight, less reps, more time inbetween sets = more muscle/weight gain

less weight, more reps, less time inbetween sets = less muscle/more fat burn/ weight loss

thats the quick down and dirty calculation

Samantha Turnbull is lifting pretty heavy, and I don't see bulk.

ps. the guy who wrote that article I linked to is also a NASM certified personal trainer, and he writes: "Lifting heavy isn't going to bulk you up like a guy unless you are eating way way too much food."

I'm new to this forum, and i just read the pink dumbbell sticky. I dont see why you guys are jumping down Cholula7's throat. Did a couple of members who replied to that sticky SAY they bulked up a bit? And by bulk up i dont mean 'Mr. Universe' bulky. I'm talking 'not a delicate woman' bulky. If that even makes sense. 

Cholula7, thanks for your input. 

Original Post by mudcakebakery:

I'm new to this forum, and i just read the pink dumbbell sticky. I dont see why you guys are jumping down Cholula7's throat.

"Since you are a woman I'll assume you want long lean muscles and not bulky ones"

Long muscles? muscle length is determined by where the muscles attached to the bone, not your rep scheme.

Lean muscles? all muscles are lean, you can't have one muscle that is 'more lean' or 'less lean' than any other muscle.  Lean = low levels of fat and all muscle has the same level of fat (0%) 

 NASM is good, but the certification is only as good as the skill of the practicioner.

 The ACSM guidelines and position stand is the more widely cited professional guideline.

Original Post by osainto:

I didn't take the time to read the replies, I am sure this has already been covered but i;ll give you my input.

more weight, less reps, more time inbetween sets = more muscle/weight gain

less weight, more reps, less time inbetween sets = less muscle/more fat burn/ weight loss

thats the quick down and dirty calculation

 

 

Thank you thats all I wanted to know. You answered my question quick and to the point. 

Original Post by spirochete:

Original Post by cholula7:

It depends on what your goals are.  Since you are a woman I'll assume you want long lean muscles and not bulky ones.  So in that case you want to do less weight and more reps.  Start with 2 sets of 20 reps and work up to doing 3 or 4 sets of 20 reps.  Good luck! :)

ACK NO NO NO NO NO someone remove this post.

Please read the "Pink Dumbbell" sticky which clearly debunks this horrendous myth that just won't go away.

WOMEN CAN NOT BULK UP. Are you a woman? No bulk for you. Period. End of story.

Lift heavy (for you), 8-12 reps, 3 sets.

What makes you think women can't bulk up? I have seen some fairly buff women in my day. Women, just like us guys, produce testosterone and could easily add some bulk. However, most women avoid this and go for the lean look. This is why it might appear women can't do so, just not many trying to do so.

To the question, if you want to lose some body fat and look lean you should go for 12-15. Anything beyond that is working against yourself. If you can do 20 reps, you need to drop the weight down. Say you are doing 15 reps. You want to feel the burn at around 10-12 and still be able to pump out your last 3-5 reps.

Original Post by spirochete:

That's a good question since low weight squats for me are 90lbs. I could do those forever. My low weight deadlift is 135lbs. I have legs as strong as a damn Clydesdale and whaddya know: no bulk.

I am going to venture out and say you have no bulk because you are not adding weights. It appears you are doing the same weight and reps all the time. Well, naturally your legs are going to be strong, but will not continue to grow. It is impossible for someone not to bulk if they are adding weight and then adding reps. Example, if I can do 15 deadlifts of 135 pounds. I have probably mastered that weight and rep count. Now I will do 150 pounds for 10 reps. I will continue this until I can do that weight for 15 reps. At the end of that session I will have added bulk. You are using the same weights and reps. That is why YOU see no bulk. Trust me, women will bulk up like us dudes if you add weights and reps through your routine.

It is just like runners. Runners have strong legs, but they are all skinney. Why? Because their muscles have adapted to the workout and will grow just enough to continue that sort of exersion. Sprinters on the other hand, aim to get faster and faster, which is why their legs are bigger. Plus, they are using fast twitch muscles, but you get the idea.