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Hello I would get to get some advice about using free weights. I'm a woman and I've lost 55 lbs this year, doing weight watchers and working out. I had mostly focused on cardio and light toning. I've recently stepped my toning up and am currently at a 12-15 lb weight when working on my arms and 25 lbs for chest.
Is it better at this point to increase my reps or increase the weight?
My main goals at this point are to tone and develop my arms and abs.
I will say this as someone who has trained hundreds of people over the years. I have trained fighters, celebs, pro athletes, entertainers, housewives, morbidly obese and others, so I know what I am talking about. You ALWAYS want to increase the weight. ALWAYS!!! The only time reps count is if you are going for time (i.e., number of reps in a certain period of time) also known as AMRAP (As Many Reps/Rounds As Possible).
Congrats on losing the 55 pounds in 2012. That is quite the accomplishment.
Increase the weight to where you cannot do more than 10-12 reps in a set. Light weight does next to nothing for you.
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The problem with very heavy weights is that they thicken the body and make women look more masculine. It's great for health, but not so attractive from my point of view.
The problem with very heavy weights is that they thicken the body and make women look more masculine. It's great for health, but not so attractive from my point of view.
This simply isn't true. Any woman that isn't taking androgens and has a normal female hormone profile is incapable of getting too bulky, no matter how much weight she lifts.
Besides, lifting heavier weight for low reps stimulates more neurological strength adaptation than it does muscle growth.
I will say this as someone who has trained hundreds of people over the years. I have trained fighters, celebs, pro athletes, entertainers, housewives, morbidly obese and others, so I know what I am talking about. You ALWAYS want to increase the weight. ALWAYS!!! The only time reps count is if you are going for time (i.e., number of reps in a certain period of time) also known as AMRAP (As Many Reps/Rounds As Possible).
Congrats on losing the 55 pounds in 2012. That is quite the accomplishment.
Increase the weight to where you cannot do more than 10-12 reps in a set. Light weight does next to nothing for you.
Thank you! I usually do 2 sets of 12 for each exercise. I may go ahead and increase my weights.
The problem with very heavy weights is that they thicken the body and make women look more masculine. It's great for health, but not so attractive from my point of view.
Woof, do you know this for a fact or are you just rehashing stuff that you heard/stuff that people always say. (Take a look at tommydonahue's link)
This simply isn't true. Any woman that isn't taking androgens and has a normal female hormone profile is incapable of getting too bulky, no matter how much weight she lifts.
Besides, lifting heavier weight for low reps stimulates more neurological strength adaptation than it does muscle growth.
This was my concern- I want lean, muscular arms but not bulky ones. Somewhere between Michelle Obama and Angela Bassett lol.
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