weight training - for females - the sleek smooth muscle look

In the past, I've tried weights but always bulked up. I don't know what I did wrong. I am interested in going back to it but this time, I want to tone as I am slim now. In the past, I was heavier and only added muscle to my already fat body.

I would like instructions on how to do weight training on my arms, shoulders, abs, buttocks and thighs/calves. I was told no more than 6-8 pounds with lots of reps.

To avoid bulking is what I'm looking for. If anyone can help me, please feel free to respond. Thanks in advance.

HW

if you just want to have tone muscle and you're afraid that someday you'll gain big/bulk muscles..

try to train without increasing your weights.. and 10 lbs is enough with 20-30 reps per set and 3 sets per day.. :)

all you need to know

http://www.stumptuous.com/cms/index.php

Original Post by agana:

all you need to know

http://www.stumptuous.com/cms/index.php

Thank you. I was ready to stab myself in the face.

you will never bulk up or gain too much muscle-- you don't have enough testosterone!

pls, pls, pls - do NOT make the same assumptions other women do about weights-- if you want this 'toned' look so many women indicate- the only way 'toning' happens is with heavy weights, low reps, 3-4 sets...

i know what you mean by saying you gain muscle fast - but if you are in a calorie deficiet AND lifting- you will gain minimal mass and end up burning more fat in the end-- and that's the look you're probably talking about!

just don't do 20-30 reps with low weights-- it really will do nothing more than create muscle endurance and eventually you will plateau if you don't up the weight and just be pushing pencil weights with no muscle breakdown/build up.

please go to stumptuous-- read about it-- adding in cardio along with calorie restriction / deficit, AND appropriate weight training on body parts you want to improve will get you the body you want-- lots of reps w/low weights won't!

take us with a grain of salt-- we all just get upset that a lot of women seem to think that severly restricting calories & over-doing cardio get the fitness model bodies they see daily-- or worse, the under-weight, scrawny actress look--

if you truly want to gain some muscle definition (tone-up- argh) then look at exrx.net

http://www.exrx.net/Lists/Directory.html

there's a guide to standard muscle strengthening exercises there- and you can create a routine from the site!

pm me if you want more info-- i would be glad to help you get on the weight-training plan that strengthens you all over inside & out!

good luck!