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Sorry, just read the first page... I'm sure it's been said, as there a re a lot of good answers on this board, but the bottom line is "progressive resistance" training. If you do that, meaning add weight while performing good reps, you'll make gains, period.
Time and acceleration should be factored into the equation:
force = (mass * acceleration)
work = (force * distance) = (mass * acceleration * distance)
In each of the above formulas, there is a time and speed component. Time is obviously linked to both how long you have (want) to work out and how long it takes you to move the weight in question a certain distance. The more weight you explosively move in a certain amount of time.....the more work and force you are using will result in more strength and endurance.
An explosive workout is best IMHO for building strength and endurance.......rest little and work hard for less time.
If you use too light of a weight, you losing efficiency according to the above formulas............doing less work, using less force. The same goes if you are using too much weight. I think a moderately heavy weight, that can be lifted to failure/near failure approximately 8 to 15 reps is best.
Of course you need to listen to your body and build-up to this kind of workout.........and obviously make sure you are very warmed up before doing a high intensity workout.
If you are a woman who wants to have a lean, toned body(not overly muscular or big), which workout would be better?
Depends on the stage of training. Most beginners do very well in the slightly technical lifts such as bench press, deadlift, overhead press, and squat with low reps because form is easier to maintain under strain with lower reps. Generally speaking, most non-drug aided men and women will do great with 6 to 8 reps in the first few years of training and then get more out of higher rep training once they establish a good strength base.
It also depends on exercise choice, phase of training, and goals.
Should be a very intense workout. Move up the weight if you absolutely know you can do do 3 sets of 5
Starting Strength?
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