Advertisement -- Learn more about ads on this site.

 
Message Boards
FORUM:   Fitness and Exercise
TOPIC:  

Reps on Weight Machines



Click here to read our frequently asked Fitness and Exercise questions.

 
  Reply Create A New Topic
Search the
Message Boards:
Search
  I Liked This Topic Subscribe to this Discussion Share
Add This to My SparkFavorites
Advertisement -- Learn more about ads on this site.

Author: Message: Sort First Post on Top


JENNILACEY
JENNILACEY's Photo SparkPoints: (72,499)
Fitness Minutes: (55,853)
Posts: 2,484
8/3/13 10:59 A

JENNILACEY's SparkPage
Send Private Message
Reply
" I'm just looking to get lean muscle, not to bulk up or anything".

There's really no difference. How much you "bulk up" depends on how much you're eating and how much testosterone you have. If you don't have much testosterone (women usually don't), you're not eating at a calorie surplus and you don't spend hours in the gym. You'll never have to worry about bulking up. It takes years to build mass.

It is very, very difficult for women to build muscle like a man. It is literally impossible to bulk up on a calorie deficit. You'd be very lucky to build much muscle at all while dieting. Most people should only expect to maintain muscle on a calorie deficit (since as you lose weight, you lose muscle/tissue as well).

4-8 reps for strength
8-12 to build muscle (and as Zorbs pointed out you should benefit from both increased strength and endurance).
12+ for endurance


Take your focus off the Marshmallow.

www.leangains.com/2010/01/marshmallo
w-test.html


"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.


69 Maintenance Weeks
 
0
20
40
60
80


KCLARK89
KCLARK89's Photo SparkPoints: (23,993)
Fitness Minutes: (12,664)
Posts: 1,053
8/3/13 10:53 A

KCLARK89's SparkPage
Send Private Message
Reply
I agree with ZORBS. Congrats to you for lifting heavy for fewer reps instead of lifting lighter. If you're fatigued towards the last few reps but can still make it the whole way through, then at the point where it becomes easier to get the whole way through, up your weights again.



 current weight: -3.6  under
 
5
2.5
0
-2.5
-5


ZORBS13
ZORBS13's Photo SparkPoints: (94,832)
Fitness Minutes: (96,252)
Posts: 12,927
8/3/13 10:30 A

ZORBS13's SparkPage
Send Private Message
Reply
8-12 is good for general fitness as it is a mix of strength and endurance.



“Sometimes the moments that challenge us the most, define us.” - Deena Kastor

Agatsu Kettlebell Instructor
Can-Fit-Pro Personal Trainer Specialist
9x marathon finisher/17x half marathon finisher
Mom (b. March 12, 2010)


 July Minutes: 2,136
 
0
375
750
1125
1500


MODERNHOUSEWIFE
SparkPoints: (498)
Fitness Minutes: (30)
Posts: 11
8/3/13 9:42 A

Send Private Message
Reply
How many reps should you do when weight lifting? I've been aiming for about 10 reps with a weight that is heavy enough to make me feel strained by rep 8. I do three sets of this. In some places, I've heard you should only do 8 reps. I'm just looking to get lean muscle, not to bulk up or anything, and I'm a little confused as to how many reps I should do. Any input is appreciated, thanks!



 current weight: 150.0 
 
150
143.75
137.5
131.25
125


 
Page: 1 of (1)  
Search  

I Liked This Topic Subscribe to this Discussion Share
Add This to My SparkFavorites
Report Innappropriate Post


Thread URL: http://www.sparkpeople.com/myspark/messageboard.asp?imboard=6&imparent=31656533

Review our Community Guidelines



 
Diet Resources: where is heartburn | remedies for heartburn | remedies heartburn