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I do both - heavy weights one workout, lighter weights the next a few days later, etc. - simply because I like to.
Whichever one is better is the one that you will stick with. It doesn't matter if Door #1 is more effective than Door #2 if you hate what's behind Door #1 but love what's behind Door #2.
Whichever one is better is the one that you will stick with. .
WRONG!!! Light weight/high reps has been proven over and over and over by any and everyone who has knowledge of exercise/training/working out to be totally ineffective compared to higher weight training. The who low weight/high reps b.s. nonsense sticks around because people who know nothing about exercise read it in magazines like cosmo that is written by people who dont workout themselves.
High rep/low weight is nothing and should be avoided.
If you are a woman who wants to have a lean, toned body(not overly muscular or big), which workout would be better?
Quote:
Originally Posted by Kings Gambit
High rep / low weights - Completely ineffective
Low rep/heavy weights - very, very effective
As a 50 year old female weight lifter, I agree with KG.
I never lift light as I find it to be a waste of time, UNLESS, it is part of my overall programming OR I'm recovering from an injury.
For example, last week, I increased the distance for the sled push, and did 30% of max, sprinting. Of course, I already knew what my heavy short distance max was. I really wanted to go a lot heavier, but I followed the programing. After all, that means I don't have to do my own programming, and I get the results I want. I noticed other ladies were just guessing. There is a reason why one follows a program, and why one records their weights...so one can reach their goals.
Clearly how much weight you lift doesn’t make you big and bulky, and it’s about time that women stopped fearing that it will. The main things to focus on, if looking to get lean, are the following:
Don’t over eat. If you’re not keeping a food diary that is your biggest problem with losing weight.
Lift heavy for a few reps. A sample deadlift workout might be three sets of three reps with a two to three minute rest between sets. These need to be hard, near all-out sets for them to be useful.
For the rest of your workout do only whole-body exercises such as loaded carries and sled pushing, and bodyweight exercises such as burpees, lunges, squats, and pull-ups.
Ignore the “friends” who try to derail you by telling you that despite all evidence to the contrary you’re training incorrectly. You paid for a trainer for his or her expert help, don’t go off reservation and start listening to someone who gets workout advice off Biggest Loser.
Finally, I highly recommend working with a personal trainer to learn the proper form. If you're a newbie, you will need more than watching a video, and more than one session with a trainer. The problem is, our dysfunctional movement feels natural. It feels right. So unless a qualified/trained person is watching you, you won't know if you are actually using the correct form. In March, I will have been at this 3 years, and I highly value my trainer's feedback. Still. I'm corrected several times a week.
Last edited by caligirlz; 12-16-2014 at 12:34 AM..
If you are a woman who wants to have a lean, toned body(not overly muscular or big), which workout would be better?
You can have a lean toned body with just a good body-weight program (pushups, pullups, dips, etc) It also depends on your age and physical condition. Those here who constantly push "lift heavy" don't take into consideration that some people might have injuries or physical conditions. And "heavy" is relative.
To me, you MUST continue to increase weights for them to grow, if that is your aim. As I said earlier, for women, even a good body-weight exercise program will get you results. But I do agree with KG that little weights at high reps will do almost nothing for you. Still, start where you are comfortable, but constantly increase your weights. Believe me, you will not "bulk up."
WRONG!!! Light weight/high reps has been proven over and over and over by any and everyone who has knowledge of exercise/training/working out to be totally ineffective compared to higher weight training. The who low weight/high reps b.s. nonsense sticks around because people who know nothing about exercise read it in magazines like cosmo that is written by people who dont workout themselves.
High rep/low weight is nothing and should be avoided.
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I'm not surprised you missed the point.
