? about heavy weights

[L Sass]

So I've been doing P90X for 6 weeks now and I have a question about heavy weights. We all know that generally women don't build big bulky muscles for 2 reasons 1. they lack genetic factors and hormonal influences like testosterone and 2. they don't use super huge weights.

So when I do back and biceps for example, my weights range from 15# to 30#. These are heavier than the 8-15 pounds that most women use when doing 12-15 reps, and when I do the exercises I'm looking to be in the 8-10 rep range before failure. Obviously the men in this w/o are in the neighborhood of 20#-50# at the 8-10 reps.

So I'm hoping for some size and a lot of definition (yes, I know about clean diet to impact definition, etc) but this is a weight question. How heavy do you all go, what rep range, and what results have you seen?

Lorrie

 

[honeybunch1]

If you want to know what has helped me most with definition - here's my answer afters years and years of trying everything:

Bodyweight exercises are best for definition. Push-ups and chin-ups. I know, not a popular answer with anyone, but I have to be truthful. As for size, I'm as big as I want to get -how's that for an answer!!! I never got bigger with weights, more compact, yes, but bigger, no.

"It is better to keep your mouth closed and let people think you are a fool than to open it and remove all doubt." Mark Twain ;-)

 

[LauraMax]

Well, I've never really gained size, what I've gained is muscle density. But I use a health club & do lift pretty heavy. I'll post my routine--bear in mind every exercise is 3 sets 8-10 unless noted differently.

Legs:
Squats: 160 on smith machine
Lunges: 140 on smith machine
Extensions: 90 on extension machine
Curls: 30 on cable curl machine

Chest:
Bench press: 70 lbs w/barbell
Incline press: 30 lb dumbells
Cable crossovers: 40 lbs
Pec deck: 50 lbs

Biceps:
Barbell curls: 55 lbs
21s (3 sets of 21 reps split into thirds on cable machine): 60 lbs
Preacher's curls: 55 lbs
Concentration curls: 25 lb dumbells

Back:
Wide grip pulldowns: 90 lbs
Close grip pulldowns: 80 lbs
Cable rows: 90 lbs
Back extension machine: 3 sets 15 reps at low weight (about 70 lbs)

Triceps:
Cable pushdowns: 70 lbs
Machine pushdowns: 50 lbs
Kickbacks: 25+ lb dumbell
One armed cable pulldown: 30 lbs

Shoulders:
Barbell shrugs: 145 lbs
Cable upright rows: 80 lbs
Military press: 25 lb dumbells
Side raises: 20 lbs
Front raises: 20 lbs
Incline raises: 25 lbs

ETA: the best thing to do for definition is clean eating ;-)

 

[kathryn]

>So I've been doing P90X for 6 weeks now and I have a question
>about heavy weights. We all know that generally women don't
>build big bulky muscles for 2 reasons 1. they lack genetic
>factors and hormonal influences like testosterone and 2. they
>don't use super huge weights.
>

I think another factor in not building big muscle is not eating enough to fuel growth. When one is looking to build more lean muscle, one has to increase one's calorie intake in addition to doing the work, and for most women, eating MORE calories in an anathema.

When I did P90X, and now doing P90Masters, I would go for 15 reps, as heavy as I could go. SOmetimes I wouldn't make all 15 (all the better!) but for most moves I chose the right weight.

I reedited this before posting to remove my specific weights, because does it matter what weights others use? If you compare yourself to others, you'll either feed your ego because you can lift heavier, or you'll feel inferior because you can't lift as much. What one can lift doesn't matter as much as lifting so that the last two reps are difficult. Ideally, you couldn't do one more rep with good form.

 

[melodygirl]

I reedited this before posting to remove my specific weights, because does it matter what weights others use? If you compare yourself to others, you'll either feed your ego because you can lift heavier, or you'll feel inferior because you can't lift as much. What one can lift doesn't matter as much as lifting so that the last two reps are difficult. Ideally, you couldn't do one more rep with good form.

Kathryn >^. .^<




Thanks for the "reedit" Kathryn.

I do sometimes find that I compare myself to others according to the amount of weight I CANNNOT lift. I know this isn't practical or productive and appreciate the intelligent reminder from you. I also LOVE your reminder to eat more in my quest to gain a little more muscle. I for one have no problem in following that advice.

 

[toastythemosty]

I drink Gakic which increases your strength by 10.5%. Drink 45 mins before working out, and it works for me!

Squats - 150#
Bicep Curls - 25/30 db's for curls and 50/55# for bar.
Pullovers - 40#
Tricep Extension - 65#
Kickbacks - 12# db's

Charlotte~~

 

[L Sass]

Ok toasty - I haven't heard of this. What is it? Where do you get it? How long have you used it? etc.

Lorrie

 

[shelia]

I agree with katherine even tho I am very proud of the wts I lift I think heavy varies from person to person with alot of varables.when I say what I lift-I have lifted for 13 years so of course they should be heavy.
my perfect range is 3-6 reps for my muscles to pop I use this rep range with all my heavy workouts.I adjust all workouts to do this rep range and when I can do 6 I move it up.I think alot of people get comfy at a certain wt and are content to stay there.If I am stuck at a wt for longer than 3 months I add wt and only do 1- 2 reps and eventually I can move the reps on up.

 

[toastythemosty]

>Ok toasty - I haven't heard of this. What is it? Where do
>you get it? How long have you used it? etc.
>
>Lorrie


I get it from GNC. Cost about $80 for 19oz, but I got mine on sale for about $70. It helps athletes immediately increase strength before working out by 10.5%. It allows you to complete more explosive reps during your sets when taken 45 mins of an intense workout. It only last for about 15 mins though....so you gotta hurry!!! The ingredients are: 10.2g of Glycine-l-arginine-alpha-ketoisocaproic acid calcium. Taste like penicillin though...NOT KIDDING, but works.

Charlotte~~