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Discussion Starter · #1 ·
So tonight I was at the gym, doing some upper body stuff on the ball. I was using 10 lb weights, which are about right for me, or so I thought.<br><br>
This trainer chick that works there comes over to give me some pointers. First she says "I'm sure you don't want to bulk up" and then advises me to lift lighter weights at higher reps. So she had me switch out to 8 lbs weights for stuff. She helped me with my form, which was good, and I was lifting too much weight on the tricep kickbacks. And her advice to go slower seemed good.<br><br>
But should I be doing lighter weight/higher reps? I really thought that I should be lifting a weight that was to fatigue at about 10 reps.<br><br>
Help. I don't really think I'm going to "bulk up" but if I should make a change, let me know.
 

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I am not a personal trainer, but from what I know, you are more correct than that trainer. Use a weight that will fatigue you between 8-12 reps.<br><br>
It is extremely difficult for a female to get bulky muscles unless she takes steroids. You just don't have enough testosterone to get bulky muscles.<br><br>
Sounds like that trainer took a one day certification course and doesn't know what she is talking about. Good form is always nice though.<br><br>
And more power to you for using free weights and not doing machines only. That puts you ahead of 80% of the gym goers at my gym.
 

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I use light weights and high reps, and I'm talking 20-25 reps, lift to the point where I can't do anymore.<br><br>
Keeps me toned and feeling good.<br><br>
Trainers can lead you to the water.... it is personal preference after that. Form is EXTREMELY important.
 

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Discussion Starter · #4 ·
It probably didn't help that she weighed like 100 lbs soaking wet. I think her arms were the size of my <i>wrist.</i> So the bulk up comment made me feel chubby, even if that wasn't her intent.<br><br>
Her form tips were good, and slowing down was good advice.
 

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Was she trying to score a new client?? "Here, you need me. See how much more I know than you???"<br><br>
How much you lift is really a function of your goals. Are you trying to get stronger? Build muscle mass? Tone and maintain the muscle you already have? Improve your running efficiency? Lose weight? All of the above? <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Discussion Starter · #6 ·
I am lifting for these reasons:<br>
-rev up my metabolism to lose weight. I know that the more lean muscle mass I have the more calories I burn at rest.<br>
-I want to be stronger. I have a wimpy upper body.<br>
-I want to look good (muscle definition).
 

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If your goal is to build muscle and get stronger, then your instincts were correct: higher weight, fewer reps. By rep 9-10, the weight should feel much heavier than it did in reps 1-3.<br><br>
Doing high repetitions of lower weight is better for building muscular endurance, not muscular strength.<br><br>
Bottom line -- steer clear of that trainer! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Well, to be fair, she probably didn't realize your actual goal was to get stronger. The problem with women is that they send mixed messages about what they want. If you are actually training for something 1/2 marathon or longer, higher reps will be more functional and realistic for you. BUT, and this is a big but, you can achieve higher reps by combining 2 exercises (ex: Chest Press 10x then straight to overhead tricep extensions 10x). You achieved 20 reps but kept the weight high enough to challenge the muscle group after 10 reps. Lifting like this is MUCH more efficient and burns a lot more calories. Here is an idea of groupings if you want to try it...<br><br>
Chest exercise paired with a tricep exercise.<br>
Tricep exercise paired with a shoulder exercise<br>
Back exercise paired with a chest exercise<br>
Bicep exercise followed by a tricep exercise<br>
Back exercise followed by a bicep exercise<br>
Anything followed by lunges or squats<br><br>
Another tip and then I wil SHUT UP cause I could go on forever in this thread. I also like to Pair a heavy weight/low rep exercise followed by a light weight/high rep exercise for a complimentary or opposing muscle. For example: Do heavy lat pull downs (maybe 8-10 reps as heavy as you can take it) then immediately grab a band and do fast bicep curls for a full minute ( only as fast as you can maintain good form).
 

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Would an opposing muscle group of your lats/biceps be pecs or triceps? <img alt="confused.gif" src="http://files.kickrunners.com/smilies/confused.gif"><br><br>
As in push vs pull methods...
 

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Pretty much.... but you can pair complimentary muscles OR opposing muscles. Hell, you can even pair two exercise for the same muscle group to fatigue the muscle at the end of a workout. Like Chest Press followed by push-ups to failure. Here is one of the ones I used to use to "finish off my clients"<br><br>
Grab some dumbbells that you can pretty easily do an overhead/military press with. From your knees, set one dumbbell on either side of you. Now extend out into pushup position. Do 5 pushups the drop to your knees and grab the dumbbells. Do 5 overhead presses. Drop the dumbbells. Do ten pushups, then 10 overhead presses. Then 15 pushups, 15 overhead presses. Do this whole thin 3 times and I guarantee you will be FINISHED!
 

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Discussion Starter · #13 ·
Wow, becca, thanks! That's great info. Right now I'm just attempting to start to get back into lifting some weights. I was only doing real basic stuff, bicep curls, shoulder press, tricep kickbacks, ball crunches, plank, pushups (on my knees cause I'm a wimp) and this exercise that my PT gave me. It is where you lay down and put your feet on the ball, knees bent, then straighten them out in kind of a bridge position. It works my hamstrings and my core, and my PT has me doing it to strengthen my core.<br><br>
I am anti-lunge because every time I do them I get hurt. And right now I'm being really careful with my back and squats. If I do them, they are not weighted.
 

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<br><i>that would be pec/lats and bi/tri</i><br><br>
Wy<br>
this girl is probably new and just repeating what she heard. They kinda drill that philosophy at the gym. Especially around new year.<br>
Bottom line. You are not going to bulk up lifting ten 10lbs. no matter how many times you do or don't lift it.<br>
The question really is, is that a good weight for you? I'm going to assume you were doing a press bench/military maybe some flyes with the ball and the 10lbs.?<br>
*You need a weight light enough you can control it. Which on the ball will be a lighter weight than you'd use on a bench.<br>
*You need a heavy enough weight that you are actually 'feeling it' by the end of your set.<br>
As for how many to do??? That's a personal call and I'd shake it up. A heavy lifting session, to gain muscle you want to lift as much as you can control 3-5 times and no more. With a good 90 sec. to 2 min rest between sets. For the endurance I'd go lighter and faster. say 10-15 (since you do want to get stronger) The last 3 should feel like mile 26 or 112. Nearly impossible to squeak out. Short rest w/ these 30 sec.s. Which is actually a long time when you time it out.<br><br>
(oh that ex your pt gave you. You should be feeling that in your gluts. Use them for the contracting)
 

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Discussion Starter · #15 ·
Thanks! I do feel that exercise in my glutes, too.<br><br>
I was doing the curls and shoulder presses on the ball. I forgot about chest presses, I need to do those. The curls, I roll down onto the balll, so that my elbows are anchored on it at my side. A trainer that my friend and I saw for a while had us doing these and I found them to be very effective.<br><br>
I think 10 lbs is about right. When I go slow, I am fatigured at the end of 10 reps. Like "oh god I can't do another one" fatigued.<br><br>
What are you all's thoughts on the pull-up machine/tricep dip machine? I can't do a real pull up, never have.
 

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If you don't ever lift a heavier weight you will never get stronger.<br><br>
Pet Peeve of mine is watching women in a training class with the lightest body bar or the 2 lb dumbells. C'mon, your kids and groceries weigh more then that and you lift them. IMHO you are wasting the entire 50 mins spent if you don't challenge yourself a LITTLE BIT.<br><br>
Anyway some good advice in this thread.
 

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I totally respect Toe Jam's comments but want to add one thing. Shouldn't the trainer have asked what Wyllrico's goals were before automatically assuming she knew what was best for her?<br><br>
Hally, I used to teach a ball class (mostly toning, some movement/cardio on the big stability balls). I would tell the participants to get two sets of dumbbells -- one light and one heavy.<br><br>
The girly girls would get 5s and 6s. Really? ONE WHOLE POUND HEAVIER for your heavy weights?? <img alt="rolleyes.gif" src="http://files.kickrunners.com/smilies/rolleyes.gif">
 

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I get 5's 8's 10's 12's and 15's, the 22 and 18 pound body bars. I always try to get a spot near the box of weights, takes too long to drag all those further <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br>
And use the heaviest weight I can until I can't lift anymore then go down one.<br>
I realize the reps are way higher in these classes then my normal 10-15 in the weight room but still like to push it. I started going up on the weights when I worked with a trainer for 10 sessions starting March of last year. I never before that would have used a 12 pound weight for chest flies, now I use 15's. On the vertical leg press machine I am up to two sets of 230 and a final of 250. When I have to wait for some guy to finish and he starts taking the weights off and I tell him to leave the pair of 45's on either end they sometimes say "are you sure" <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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Thought on the assisted pull up/ dip<br><br>
again with proper form. I have no problem at all with this machine.<br>
I would vary the weight within the set.<br>
Say you are using 70 lbs. of help. That's where most girls seem to start. Likely as not, since that is a huge muscle group, not all sets will be equal.<br>
A simple solution to this is those little black spacer looking things that float around the gym. The are actually different weights. Usually 2.5, 3 & 5 lbs.<br>
So if you need 70 lbs.-ish of help I would recommend putting it at 60 lbs. and eeking out however many you can. Let's say you get 8. Then you add the 2.5 lb helper and go again. Now it's taking 62.5lbs off your weight. I bet you'll still get close to 8. add another helper. say 5 lbs. Now you are taking 67.5 lbs. off your weight but you'll still be gaining strength because you are still maxing out. Even if you only get 2 or 5 reps at this weight you are still practicing overload.<br>
For dips, go ahead, just watch you are actually using your triceps for the lifting. Don't go leaning forward and doing that strange shoulder scrunch people cheat with. I really like bench dips because you can just keep making them harder and harder. and I like skull crushers (with a spotter) because they very much isolate the tri in a way girls must not often use the muscle. Men ramp up on these easily but chicks seem to take forever to move up a few pounds in weight. Kickbacks. I think you mentioned, are great for definition.
 

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hally, they take the weights off? lucky duck!<br>
I spent a month tracking down whoever left every weight the press would hold on the thing first thing in the morning. I finally found him. and taught him what his mother should have. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 
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