Going for Strength versus Going for a "Look"

[trevor]

This might sound stupid but I'll say it anyway.
I just wanted to make sure that everyone in here realizes that lifting for pure strength gains may not necessarily be the best way to lift if you are trying to re-shape the body. Bodybuilders(shapers) are not necessarily the strongest people and in fact aren't the strongest in most cases.
For those of you looking to get definition, don't get hung up on strength numbers so much as you look at how you are performing the reps and if the muscle is being taxed properly. Now you do need enough weight on there to get the job done so you aren't getting off that easy! LOL!!
Pure strength gains are usually in the 3-5 reps range. For shaping, stay in the 8-10 range. Switch up every so often and workout in the 30 to 50 rep range. Continuously shock the body with different routines, exercises, etc.----every 6 to 8 weeks. Once your body gets used to some routine, your gains are going to be minimal.
GO 4 IT LADIES!! Break out of your rut and get the body you want. (If you don't have it already!)
That's my pep talk for today!! LOL!! Geez, I think I psyched myself out!! Where's my barbell? LOL!!!
T.

 

[Cecelia]

RE: Going for Strength versus Going for a

Hi Trevor,
I've been lurking here a long time, but your post made me curious so I decided to post. Please forgive me if this is a stupid question. When you suggest lifting in the 30-50 rep range, are you taking a break at all or just going nonstop. And if you are going nonstop, your weight would have to be relatively light, wouldn't it? I mean mine would.
Also, how many sets of 8-10 reps for maximum shaping? Thanks so much for the info? I find your posts informative and helpful.
Cecelia

 

[Maximus]

RE: Going for Strength versus Going for a

While I respect Trevor & his fitness knowledge, we don't necessarily agree on everything & this is definitely one of those things. IMHO you can go for strength & still get the "look." Physiologically women are simply not capable of "bulking up" so to speak, & I think a lot of women use that whole "I don't want to get too bulky" thing as an excuse not to push themselves. I lift pretty heavy--in fact I lift what most weaker men can (i.e. a man who does not lift weights regularly) w/upper body, & what many men who regularly work out w/lower body, and I am definitely not bulky. In fact, I'm very slim & petite. I will concede that women who tend to have a large rear end & thighs might get thicker in this area, but they still won't end up looking like Ms. Olympia, who probably has more testosterone injected into her than Bob Dole on his 50th wedding anniversary.

To work out consistently & to stick with it, you have to do what you enjoy. Personally I have a lot of fun pushing myself & maxing out on weights. And it has certainly given me the look I wanted.

 

[trevor]

RE: Going for Strength versus Going for a

Gotta respectfully disagree Max.
If you are lifting strictly for power, you'd be in the 3 to 5 reps range, maybe even slightly lower. That range is just not enough to stimulate the muscle fibers for maximum muscle definition. Most powerlifters you see bear this out. Obviously, you can get strength gains lifting in the normal ranges but it's not optimal. I just did not want people to get discouraged if they weren't getting great gains in strength on a shaping program.
I am glad you are getting good results on your program.
T.

 

[trevor]

RE: Going for Strength versus Going for a

Hi Cecelia,
Yep, that's 30 to 50 reps. straight, no rest.It burns like nothing you have ever felt, believe me. And the weight is VERY light. The theory is that this stimulates the density of type 1 fibers, which are slow twitch.
Two or 3 sets of 8-10 reps is good. This will hit type 2 fibers. Some theories suggest one set to failure in that range is enough and anything beyond that is giving only minimally extra results. Try 3 sets. and throw some heavier weight on there! LOL!! Maximus is an example of a woman who is getting great results lifting heavier. I believe more of you should be going heavier.
Good luck Cecelia!!!
T.

 

[dss62467]

RE: Going for Strength versus Going for a

I think you want to do a mixture of both endurance and heavy weight. I think I read something by Cathe once where she used an example of lifting heavy weight so you can hoist your child easily, and doing endurance so you can stand in line at the grocery store carrying said child (or maybe it was gallons of milk?).

I wouldn't worry so much about the "heavy" weights. I doubt many of the females can do weights that are too heavy. My max on curls is maybe 30 lbs. on the barbell. And if it's Crazy 8's? Forget it - those puppies are hard!

 

[Cecelia]

RE: Going for Strength versus Going for a

Thanks Trevor, for the clarification. I will definitely give it a try. Thanks also to Maximus and Donna for the input. This is a great place to learn.
Cecelia

 

[Aquajock]

RE: Going for Strength versus Going for a

I must also respectfully disagree with any assertion that women cannot bulk up. They can, simply by strength training in a certain way without chemical supplementations, and I and many others are living proof of that.

And IMHO a bit of bulk is a good thing; there is no such thing, physiologically speaking, as having "too much muscle". You may have some of the Aesthetics Police down your throat who believe women should all look willowy, but ya can't please all the people all the time.

A-Jock

 

[Maximus]

RE: Going for Strength versus Going for a

Well, I don't know a lot of women.....in fact I don't know of any personally...who are lifting strictly for power. That's kind of a guy thing. ;-)

Perhaps I should not have made a definitive statement that women are not capable of bulking up, especially when I'm continually preaching that everyone's different & experience different results. However I stand by my assertion that it's pretty darn difficult. If by "bulking up" you mean gaining muscle mass & definition, then we agree. But if you mean getting the large-muscled bodybuilder look than I still disagree. W/o steroids & at least 25 hours a week of heavy weight training, it's pretty much impossible (other than the rare exception, i.e. a woman who has a higher testosterone level than most).