Is low weight high rep really better for shaping muscle???

[andieje]

Hello

I generally read on fitness websites that using a low weight for many repetitions is good for muscle definition and using a higher weight for less reps is good for building muscle.

I (sort of) know that, logically, this cannot be true because you cannot shape a muscle as such - all a muscle can do is get bigger.

Science aside, I am interested in what people have actually achieved rather than what is supposed to happen.

Has anyone got any practical experience of trying out the two different approaches? Do you see different results? Is low weight high reps really better for 'definition'?

I love lifting heavy weights but what I actually want to achieve in my body is small, tight, well defined muscles rather than big bulky ones. I don't actually have big muscles, but the ones I do have have definitely given me more 'bulk' rather than shape.

Looking forward to hearing your replies
andrea

 

[Boybert]

A lot of how you develop is based upon genetics. Some women can lift heavy and really get bigger in a quick amount of time whereas others might struggle to tack on a little mass w/ super heavy lifting all of the time. In general, the endurance workouts (total body, lighter weights, highter reps) are for just that - definition and increasing muscular endurance. Heavy lifting, is more designed for helping to add mass (for those who want to achieve this)but of course also defintion. Again, heavy lifting vs. lighter lifting is all relative to the individual. I think a good well rounded routine includes a bit of both, rotated in different manners, to keep the body guessing. I have gotten the best results from incorporating both, but I go heavier on the endurance routines as I tend to get larger quicker. I hope this makes some sense. If you have any questions I'll try to answer.


"you miss 100% of the shots you never take"

Debbie

 

[andtckrtoo]

I've been watching this post trying to figure out whether or not I should respond. I finally broke down and decided to give it a shot. I can't answer for you, as you have a different body than I do, but I build muscle very eaily and I have always been afraid of heavy weights because I feared they would make me look scary (I'm 5'10 - can you say Amazon???). A friend of mine convinced me to give it a try.

I'll tell ya what - I have slimmed down in more "hard to reach" areas (inner thighs, lower back...) since I went heavy than I ever did by lifting high reps low weight. I have definition (I can even wear those cute little sleevless shirts out now and flaunt my back muscles. I took a step class at my gym yesterday, and found myself staring at the mirror in shock - it's not a flattering mirror, but by golly, those are indeed my legs (thought I was seeing things for a while). The results I've gotten from heavy lifting are amazing.

My understanding is that if you have a pear shape, you need to be careful lower body wise - but that it's really tough for most women to gain heavy muscle mass. This is my experience as well. But, as I said, for you it could be different.

 

[Tallchick]

i agree with Christine (maybe it is a tall thing, I am 5'12"). I use the heaviest weights I can stand and get best toning, I can't seem to build muscle. It has to be a genetics thing. Also I am not an ectomorph or whatever it is called, I am a pear, wide the hips and the only way I get bulkier is by eating.

 

[andieje]

Thanks for your replies.

I do not find that I build muscle easily. I am not one of these women who is scared of bulking. I do not really want to build muscle either really - what i would like is to be firm and to have shape to my muscles. However, I am not exactly skinny and I put weight on easy. The only way to see my muscles in my case is to bulk them!!!

 

[andtckrtoo]

Hey - one really nice thing about heavy weights - especially if you tend to gain weight easily - like I do!! x( Is that heavy muscle work does increase your metabolism. Okay, so it's not an eat a gallon of ice cream increase, but I can tell you that I went through a very stressful three weeks, continued my workouts, but ate like, well a horse comes to mind - and did not gain a pound. I wouldn't do that long term, but...