Quote:
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Originally Posted by Marykaa
I've been training at a guy for 1 year. The trainer at my gym has me doing 2 x 15 of everything.. this summer I'll be doing NROL so going lower.. but I'd like to try lower reps sometimes before that..
Can I just do it once in a while to try?
for example :
If now in my routine I do I do squats at 2 x 15 x 145 lbs.. how much weight should I try for how many reps?
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First of all. ALL you women reading this thread listen to Patricia. She is a true inspiration and a quality role model.
And most trainers suck donkey ass. I can say this cause I am a trainer and I am allowed to (although, I don't suck...haha) I have worked in enough gyms and have seen enough retarded things to say this with true conviction.
ANY trainer who has you doing high reps ALL the time is wasting your time and money. ANY trainer who has you doing the bulk of your training on the circuit machines and doing tons of cardio is an idiot and is wasting your money.
Squats using 145 lbs for 15 reps is VERY impressive. Just a simple question though: what is your depth like on those? I don't mean to come across as a jerk, but more often than not, what people consider a "squat" is more like a slight knee bend. However, with that being said, we have no way in knowing what weight you should be using for a given rep range. The 8-12 recommendation that Patricia advocated is one that I use with most of my female clients. The easiest way to explain it, is to pick a weight and if you can do more than 12 reps (with good form) it is too light. If you can't get to 8, it is too heavy. Stay within that rep range, till you can actually complete ALL sets up to 12 reps. Once that is accomplished, you then up the weight and start all over again.
For example: your bench press may look like this:
Week #1:
80x12
80x10
80x9
Week #2
80x12
80x12
80x10
Week #3
80x12
80x12
80x12
Week #4
85x10
85x8
85x8
Just a simple example, but I think you get the point. You HAVE to make sure you have a constant progression and use the overload principle in order to really get stronge, and in essence.....get leaner. Muscle weighs more than fat, but takes up close to 25% less space. Focus on getting stronger and you WILL lose inches (assuming a proper diet of course).