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Originally Posted by karky
so 8-12, for muscle size for women? if they want to get strong, i guess its exactly like with men, ive heard 80% or more of your 1RM is needed to build strenght? so a feemale should be doing the same thing?
Ive always heard so much weird stuff about women and weightlifting and it has got me thinking its different rules for them.. even though my common sence tells me its not:S its just so confusing:P
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Women generally need MORE volume than men. But in the grand scheme of things, I always tell my female clients that there is no reason why they can't train like a man. I hate using that phrase, but it's true. They need to get over the misconception that they are these delicate creatures that shouldn't be lifting heavy weights. It's a bunch of bullshit. It's awesome when I am working with a female client and they are using more weight than most guys and are usually 30-50 lbs LIGHTER than the guy. As far as what rep range to use, I generally NEVER go above 12. And there is no cookie-cutter approach it. So saying women should use 8-12, and men should use 5-8 or whatever is borderline pointless. If people just focused on going to the gym and training at a high(er) intensity (in terms of % of 1RM) then they will be well on their way. The 8-12 recommendation is just what seems to work "best" for most people. Not everyone, just most. The only way you will find out what works best for you is to experiment for yourself and not listening to a personal trainer that tells you that using 15-20 reps is the best way to get toned. If he/she does say that.....drop kick them. And then send me a video of it.