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how heavy? for female...

gbaser Posts: 52 Joined: 2003/02/18	2003/03/13, 11:26 PM I have been reading posts from experienced ladies, they suggest lifting heavy... How heavy should it be? I am not asking in lbs or anything, but when I maximize the weight that I can lift the most after 10 reps I lose the form. I signed up for the weight loss program and the reps are mostly like 20-16-14-12. I am 5'3" and 128lbs I want to lose 5 lbs but make nice looking muscle. do you think I should decrease the reps and lift as heavy as I can 6-10 reps or should I lift a little lighter and keep the form and complete the exercise? all kinds of help is appreciated.
baymaster Posts: 112 Joined: 2003/02/11	2003/03/14, 07:42 AM Form is always key and should not be overlooked - the high rep range whih you seem to be using will aid definition/tone and also add an aerobic element which will help with weight loss. Stick with the advice from the program but maybe sacrifice a little weight in order to reach the desired quanity of reps. Remember to focus on the muscle in question and try and peak (fail/fatigue) at the top end of the reps - stick with it....it will click into place soon! hope this helps - good luck
dahayz Posts: 794 Joined: 2002/05/08	2003/03/14, 07:52 AM Lifting with a higher rep scheme doen NOT aid in definition or tone. That all comes with diet and cardio. Baymaster, you are righ that the higher rep scheme will work her more aerboically, but liting lighter weight works primarily the TYPE I muscle fiber. Doing this will only create small endurance oriented muscles.
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/03/14, 09:06 AM I would do the program for a few weeks if you have not lifted in a while to get the muscle used to working, then lower the reps and add some weight and see what happens!!!! -------------- IF YOU CAN STILL ITCH YOUR NOSE AFTER ARM DAY, GO DO ANOTHER SET!!!
dahayz Posts: 794 Joined: 2002/05/08	2003/03/14, 11:35 AM yeah, lifting heavy weights is the way to go for sure.
kirby00 Posts: 238 Joined: 2002/11/05	2003/03/14, 12:23 PM I agree with mutt - try it for a while and keep good form, then switch it up. You'll probably find that cycling back and forth from heavy weight/few reps to light weight/many reps is a good way to keep your body from getting too comfortable - and keep you interested in your workout! Also the heavy weight will build muscle that will help you burn calories faster :)
sandysford Posts: 1,139 Joined: 2002/11/18	2003/03/14, 02:49 PM I have been lifting for a year now and it was the most exciting day when I bench pressed 100lbs for the first time. My suggestion to you is to stay with your program and add a little now and then, if you lose your form drop back weight until you can lift the heavier weights and keep your form. I have gained muscle in the last year and have only gained one pound, but guess what? my size 3 skirt doesn't fit anymore had to go to a zero. Muscle sure makes your clothes look better and fit better. Muscle weighs more than fat so also remember you may not lose that 5 pounds while building muscle. Build the muscle burn the fat. -------------- I will lift my own weight someday!!!!!
kirby00 Posts: 238 Joined: 2002/11/05	2003/03/14, 03:58 PM sandy - i am soooo with you on the 100lb bench press! i was really happy to be able to use the "big" 25 lb plates....and to finally do curls using the pre-weighted bars that start at 35 lbs. yeah! making gains like that is awesome. congrats on the smaller size skirt too :)
Carivan Posts: 8,542 Joined: 2002/01/20	2003/03/14, 05:24 PM Go as heavy as you can without hurting yourself and of coarse, your form. BTW kirby00 or anyone, what is the proper name for those pre-weighted barbells? -------------- Peace on earth Ivan Montreal Canada
gbaser Posts: 52 Joined: 2003/02/18	2003/03/16, 12:38 PM thank you so much for the tips. actually, kirby and sandysford,just like you said I didn't lose 1 gr and although it has been 3 weeks. but I can get in my jeans better and my tummy is looking much better. it is not like I didn't do anything all my life. I played basketball for 10 years after that off and on I worked out, did kickboxing, yoga etc. however I never weight trained. and for the past 2 years I have been seeing fat build up in my body. which I never seen before.as long as I don't see any selulite and I get in my jeans I don't care how much I weigh... btw, good luck with Caveman competition. I also want to start running 3K, 5K runs next year, and eventually I want to run half o full marathon... everyone on this site, has been great. and I will keep you posted on how I am doing. and of course I will ask questions again. and the gentleman on the list, thank you so much again for the tips and support. gokce