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? about weight training
Posted By: OBX Nut - (Send PM)
Member Since: 9/21/2005
Location: Hurley, VA
Total Posts: 6523
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Date Posted: 5/27/2013 7:24 PM




Really needing to tone up especially my arms. Is it better to use heavier weights and do fewer reps or lighter weights and do more reps?

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RE: ? about weight training
Posted By: ObxLex - (Send PM)
Member Since: 4/24/2006
Location: Wheeling, WV
Total Posts: 1765
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Date Posted: 5/28/2013 8:30 AM




I believe heavier weights and fewer reps will increase bulk of muscles and lighter weights with more reps will tone.

RE: ? about weight training
Posted By: vanative - (Send PM)
Member Since: 9/15/2005
Location: chesterfield, va
Total Posts: 3771
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Date Posted: 5/28/2013 4:57 PM




...try using a couple of light weights (two-five pounds) when you walk on your treadmill...you will be surprised at the results... Wink smiley ............

RE: ? about weight training
Posted By: exvile - (Send PM)
Member Since: 11/3/2012
Location: Ruther Glen, VA
Total Posts: 773
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Date Posted: 6/1/2013 7:35 AM




As a former powerlifter that once weighed nearly 300 pounds, I can tell you light weight with high reps is the way to go. As posted, heavy weight with low reps will build bulk, and it's also harder on the joints. My knees remind me of this every time I get in the lowest crisper in my fridge! Doing some extensive cardio along with the weight training would be ideal, as this will burn more fat. Get a bike! There's a reason professional cyclists are rail thin. Theeth smiley

RE: ? about weight training
Posted By: Gettysburg Lady - (Send PM)
Member Since: 5/4/2005
Location: Gettysburg, Pa
Total Posts: 2282
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Date Posted: 6/5/2013 8:13 AM




Ask a local weight trainer what is best for the way you lift - x/wk, lenght of workout etc. Don't be afraid of heavy weights. It takes a lot of dedication to add bulk. For some reason some women think that if they lift weights they will blow up like the michelin tire man - not that easy. Also, don't discount doing dips from your weight bench. This is a great exercise and you will feel the burn in just the right place. And, finally, your heredity does play into the shape of your arms. Sometimes you can do all the exercise in the world and your body type will dictate your success. But, keep up the great work you look great!

RE: ? about weight training
Posted By: NJ-BOB - (Send PM)
Member Since: 6/11/2007
Location: Northwest New Jersey
Total Posts: 175
Experience:

Date Posted: 6/5/2013 10:32 AM




Ask a local weight trainer what is best for the way you lift - x/wk, lenght of workout etc. Don't be afraid of heavy weights. It takes a lot of dedication to add bulk. For some reason some women think that if they lift weights they will blow up like the michelin tire man - not that easy. Also, don't discount doing dips from your weight bench. This is a great exercise and you will feel the burn in just the right place. And, finally, your heredity does play into the shape of your arms. Sometimes you can do all the exercise in the world and your body type will dictate your success. But, keep up the great work you look great!




Respect what the Gettysburg lady said: Get trainers advice- this is just my two cents from a 30 year gym rat.
It is difficult to “add” muscle as we age. Going somewhat heavy in the beginning without straining will add or re-build muscle. Muscle memory is a real thing.
As you see and feel the muscle developing, move to higher repetitions with lower weights and keep your routine fresh with different movements to work all areas of concentration. Your diet is also very important when trying to build muscle: keep your proteins high and “bad” carbs low.
As you move through the no pain –no gain (this only applies to muscles, not joints) as mentioned by another member, in a few weeks you should start noticing results.
Best of luck.


RE: ? about weight training
Posted By: RobertGeeJr1 - (Send PM)
Member Since: 11/9/2011
Location: Aurora Il
Total Posts: 287
Experience:

Date Posted: 6/11/2013 7:58 AM




try light weights, with lots, and lots of reps. esp. when you are starting! too heavy and you could hurt or damage tendons and joints. think of it this way, arm jogging.



RE: ? about weight training
Posted By: Anonna Muss - (Send PM)
Member Since: 2/23/2013
Location: Southeastern Kentucky
Total Posts: 456
Experience:

Date Posted: 7/11/2013 4:01 PM




Use heavier weights. Women are not going to "bulk up" like men do. Of course, don't go so heavy that you hurt yourself. Lift what feels challenging, and when it becomes easy, move up to a heavier weight.



RE: ? about weight training
Posted By: FreshFish - (Send PM)
Member Since: 6/3/2009
Location: AQUATOPIA,NC
Total Posts: 3059
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Date Posted: 7/15/2013 7:32 AM




try light weights, with lots, and lots of reps. esp. when you are starting! too heavy and you could hurt or damage tendons and joints. think of it this way, arm jogging.




Oh how well I know this, now Sad smiley ...I really wrenched a shoulder Cuff with heavy weights...I now have 200 lbs. on press bar and do 30-25-20 set reps, without pain, 90lbs on curl bar...Also do heavy bag and speed bag workouts which seems to keep that "bulky", slow reflex feeling away...Without a trainer, youtube can be UR access to weight/workout advice from professionals Big grin

IMF Fish

RE: ? about weight training
Posted By: Alexy - (Send PM)
Member Since: 7/10/2008
Location: Warrenton VA and Frisco NC
Total Posts: 6157
Experience:

Date Posted: 12/17/2013 9:16 AM




What is it with spammers and this particular forum?

RE: ? about weight training
Posted By: rpemers - (Send PM)
Member Since: 8/19/2016
Location: Holland, MI
Total Posts: 344
Experience:

Date Posted: 10/7/2017 4:34 PM




What is it with spammers and this particular forum?



You mean You're not looking for the magic supplement that lets you lose weight and tone up while binge watching some Netflix series? Big grin

RE: ? about weight training
Posted By: Sandglass - (Send PM)
Member Since: 11/23/2012
Location: Fairfax/Corolla
Total Posts: 800
Experience:

Date Posted: 10/9/2017 9:39 AM




Here's a link to an actual study about "heavy" training for women. The site has some great articles and advice for people who want to get fit but the advice can get get slightly more than PG-13. My daughter and I both compete in various weightlifting competitions and you would never call her bulky even though she holds world records and world championship titles. Certainly agree with the comments about VERY heavy loads and my joints!

https://www.t-nation.com/training/tip-the-scientific-reason-women-need-to-go-heavy

RE: ? about weight training
Posted By: rpemers - (Send PM)
Member Since: 8/19/2016
Location: Holland, MI
Total Posts: 344
Experience:

Date Posted: 10/12/2017 4:15 PM




Sorry, just realized I revived a 4 year old thread Embaressed smiley

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