It's time to rid the light weights & start pumping some iron!
You know it. You have heard it. Many times. And yet, you don’t like it. Just like with stepping on the scale, the thought of lifting heavy weights makes you cringe. You just KNOW you are going to bulk up. “My legs respond quickly” or “I don’t want to look like a man” or "my shoulders are HUGE" are a few of the usuals I hear each and every week.
Ok, ready?
Lifting LIGHT WEIGHTS in almost every case is a waste of time for women who are seeking body change. Exceptions to this rule may include pregnant women, those recovering from injury, in rehab, beginners (and even they should be adding weight quickly) or those who are giving their body a rest from the intense stuff. If you are a woman, who wants body change/to get leaner, you should be lifting heavy.
“Heavy” is a relative term and is different for every woman. At the LIGHTEST, you should be using a 15 rep max on whatever exercise you are doing. In other words, you can JUST complete 15 reps with clean, good form, but not 16. More advanced trainees will use a 8-10 rep max in their circuits.
“Heavy” is a relative term and is different for every woman. At the LIGHTEST, you should be using a 15 rep max on whatever exercise you are doing. In other words, you can JUST complete 15 reps with clean, good form, but not 16. More advanced trainees will use a 8-10 rep max in their circuits.
Reasons Lifting Light Weight is a Waste of Time
If you are lifting light weights, you are training for one thing: muscular endurance. You might be able to do 100 body weight lunges, but add a few dumbbells held in your hands and you struggle at 10. What about strength? What about power? Building muscular endurance is really only good for…building more muscular endurance.
Light weights do not apply enough stimulus to elicit a physique-changing response. The exception here is the beginner, with whom ANY consistent muscle contraction will elicit a response. But after time has gone by and you are no longer a beginner, you better start adding some weight if you want to keep seeing changes to your body. The more weight you lift, the more your body will change, period. The amount your shape changes is directly proportional to how heavy the weights are and light weights=very little changes.
If you are lifting light weights, you are training for one thing: muscular endurance. You might be able to do 100 body weight lunges, but add a few dumbbells held in your hands and you struggle at 10. What about strength? What about power? Building muscular endurance is really only good for…building more muscular endurance.
Light weights do not apply enough stimulus to elicit a physique-changing response. The exception here is the beginner, with whom ANY consistent muscle contraction will elicit a response. But after time has gone by and you are no longer a beginner, you better start adding some weight if you want to keep seeing changes to your body. The more weight you lift, the more your body will change, period. The amount your shape changes is directly proportional to how heavy the weights are and light weights=very little changes.
The Real Deal with Bulking Up
Ok, I am going to let you in on a little secret: bulking up does happen, BUT it’s not what you think it is. Essentially, when people bulk up, they are building lean muscle UNDERNEATH layers of fat and not solving the fat-burning part of the equation. Building muscle + burning fat = smaller, leaner and more defined. Ultimate changes to your physique involve spending time in the kitchen prepping clean eats. A clean nutrition plan made up primarily of lean protein, fibrous veggies, fruit and some select clean carbs will help shed inches. Keep in mind, if you miss a week or two of working out you won't notice differences on the scale if you stick to clean eating.
Women who successfully build muscle and burn fat and incorporate a clean diet 80% of the time, end up smaller overall, shed inches, and do not bulk up. Their body fat percentages go down and their amount of lean muscle mass increases.
I guarantee you WILL NOT ever look like a man 
Practicing good, old-fashioned heavy weight training along with a clean diet will do nothing but enhance your feminine look.
Muscles, curves, strength, oh my!
Have a Happy and Healthy Day, Cheers :)
Practicing good, old-fashioned heavy weight training along with a clean diet will do nothing but enhance your feminine look.Muscles, curves, strength, oh my!
Have a Happy and Healthy Day, Cheers :)