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).
if I can't do my 2 x 15.. I do something like
15 + 10 (max what I can do) + 5 (to go to 15)
sometimes it looks like
15+8+5+2
or whatever it takes.
and I think my leaning out.. at this point really has to do only with my diet..
I go 'til the top of my thighs are parrallel to the ground.
Patricia says " If a man's rep area for muscle gains would be 6-10, than a woman's would be 8-12, for example. " .. I don't want to "gain muscles" nescesairly..
So you would rather weight train and NOT gain muscles?
Um, okay. You do know that weight training and the side "benefit" of gaining muscles are increased metabolism; especially during those "at rest" periods (this will allow you to pick up you caloric intake; yay food!) and for women: osteoperosis. As in, avoiding it. Oh wait, there's another side benefit of gaining muscle! You're slimmer! After what, 23-years of lifting weights, people STILL remark at my being "tiny" . Grrrrrr.....
Another thing again: yes, about 8-reps has been shown to be the best rep range to increase muscularity. But that doesn't mean that women, after training with 8-reps for 4-weeks will all of a sudden turn green and then grow so large they can no longer fit through doorways. At least, hasn't happened with me...yet.
But I do drink more beer. Hmmmmm......
So...don't at all worry about added muscle. Unless you're taking a large amount of anabolics, you need not worry yourself about that. You will NOT get HYOOOGE. You will only look sleeker, sexier.
Now, if you want to gain strength, rep ranges are different. For men, the arena of 1-3 may work; that means a woman's might be 3-5. Starting to see the gist of this "women can train with more volume" than men? It doesn't mean 15+ reps. Sometimes, maybe; but not ALL the time.
I've trained right along with my boyfriend and have pretty much done the same routine. So as Tony said, a woman could seriously benefit from training a bit heavier; much like a man. Not in the beginning, when you're a newbie - but later when you've gained a bit more experience. Due to our natural differences in frame, we won't look like a man; heh, just waiting for the day when it's said instead, that a man may start to look like a woman by training the same...hehe.
I'd rather gain strenght without gaining any muscles.. yes.. but I know it's not possible..
my metabolisme has been slowed down throught years of dumb dieting and other stuff.. besides.. I'm 52 so the metabolism is going down anyways.. I know about the benefits of weight training.. and I also do HIITs.. not for fat loss.. just for fitness gains in xc-skiing and hiking..
I think I'm sort of a lost cause for the metabolisme game.. but at least my grocery list doesn't cost too much
Don't be sad you're tiny.. enjoy it, it's wonderful
I didn't know the difference between men's and lady's rep ranges.. Glad to have you on the forum!!!
yes.. I'd like to try 3-5 reps.. but I have other questions.. like tendons and ligaments.. will they necessairily be strong enough for the extra weight I'd be able to lift/pull/push/whatever.. if I do only 5 reps instead of 15?
by the way.. as I said.. I've been training at a gym for only 1 year.. but I'm not a newbie to training in general and sports..
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just waiting for the day when it's said instead, that a man may start to look like a woman by training the same...hehe.
héhé! I like that! my favorite t-shirt has a female soccer player on it and under it, it says "kick like a girl" lol
Thanks Pat. Between you and I, we shall conquer this board and drop some knowledge bombs.....
Marykaa, I did get your PM and I did respond, so hopefully that clears things up. Generally speaking, you can't just magically make muscle appear out of sweat alone and training hard (although that certainly helps), you HAVE to provide the raw nutrients in the form of food in order to do so. So, if you DO feel that you're putting on too much muscle, then drop down the kcals a bit. It is certainly possible to get a helluva lot stronger without necessarily adding a lot of LBM.......just look at relative strength. Powerlifters who train in lower weight classes (example Eric Cressey) are able to add on to their totals each meet and improve their relative strength without adding on much LBM. It really comes down to total calories and nutrient partitioning (where those calories go and what they're being used for). If you're not providing enough calories to promote an anabolic environment for muscle growth, then it's not going to happen. Strength training has more to do with neural adaptations which I touched upon earlier.
yes.. I'd like to try 3-5 reps.. but I have other questions.. like tendons and ligaments.. will they necessairily be strong enough for the extra weight I'd be able to lift/pull/push/whatever.. if I do only 5 reps instead of 15?
I think if you have been training for over a year on a consistent basis, your tendons and ligaments would be fine. Although, I will say.....if I were training you, I would start with 8 reps and stay there for awhile and then progressively work down. I wouldn't just jump right into low(er) rep training right off the bat. Start with 8 reps (stay at 8 reps) and do that for a few weeks. And as far as what weight to use, again.....I have no idea. Training is soooooo individualized, so I can't just come out and say "Mary you should be using x weight for this movement" cause I have never seen you train. I don't know what weaknesses you have or what imbalances you have or what you need to work on. All I can say is, play around. Start with a weight you think you can handle for 8 reps and if it seems easy, increase it. If it seems too heavy where you can't even get 6 reps in, then I would say lower the weight a bit. Sorry I can't be more concise.
I agree with the previous posts. As an example, I train a figure competitor who is obviously very lean. She does DB rows for 8 reps with a 75 lb. dumbbell. She's also 45 years old. Just something to keep in mind.
I agree with the previous posts. As an example, I train a figure competitor who is obviously very lean. She does DB rows for 8 reps with a 75 lb. dumbbell. She's also 45 years old. Just something to keep in mind.
I agree with the previous posts. As an example, I train a figure competitor who is obviously very lean. She does DB rows for 8 reps with a 75 lb. dumbbell. She's also 45 years old. Just something to keep in mind.
Heh, well I'm 40 now and can tell ya that age is nothing but a number.
40? Wow, getting up there! Are you gonna be doing any more strongwoman comps?
At least I still look like a kid.
Hmmm, not sure about the strongwoman comps. Although there are now plenty to choose from here in the northwest! I'm considering a push/pull meet sometime in the future. Kinda want my name in the Oregon state PL lifting books, heh.
I'm in contact with Julie Havelka and Tod Becraft again, too. So....I haven't completely shut out the idea of strongwoman comps.
As it is, I'll be happy to just sit back and cheer Ko on in competition; it'll be nice to do that for once!
I believe what differentiates a woman's training from a man's would be volume. If a man's rep area for muscle gains would be 6-10, than a woman's would be 8-12, for example.
while i agree with most of your post and the word 'tone' makes my eye twitch, i think the above is a very blanket statement to make and i don't necessarily agree with it. 8 reps or higher is cardio to me and you're getting into depletion loading parameters above 10. 'hypertrophy for a woman' is no different than 'hypertrophy for a man' IMO.
while i agree with most of your post and the word 'tone' makes my eye twitch, i think the above is a very blanket statement to make
It's not really actually.
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8 reps or higher is cardio to me and you're getting into depletion loading parameters above 10.
Not so much.
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'hypertrophy for a woman' is no different than 'hypertrophy for a man' IMO.
Not 'exactly' true either (sorry Kris :p). Women are generally not as neurally efficient as men are, hence the previous recommendations to use slightly more reps than a man would. Same thing relates to what Tony said above about women often times needing a bit more volume than men do.
. Grrrrrr..... 
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