Fitness

I sometimes get so frustrated when I go work out and hear the woman still touting the "small weight multiple reps" philosophy of weight training.  How do we "average Joanne's" who don't have "PT" behind our names tell these women NO!!  DON'T GO THERE!!!  Use those heavy weights - Use those Free Weights  USe those muscles!!!  YOu aren't going to be big and bulky and look like a weight lifter. 

I so want to say something but the one time I did comment to someone that her lifting 2lb weights at super fast reps wasn't really effective since alot of the movement was momentum but she was so closed to any suggestions and basically said because her boyfriend did weights I didn't know what I was talking about and she didn't want to get all buffed -- I walked away and just said ok

So how do you if you do try to suggest to someone to toss those pink db's in the trash and go for the real weights?? 

Original Post by kristi-poo:

So, I use 3-10lb wieghts during my body sculpting class but we use a slow to medium pace followed by a pause in the middle, holding the weights in some tortuous position , then back to slow to medium paced reps until my arms are about to fall off! Is that not effective either?....I have a hard time believing that smaller weights are useless?...I'm usually sore by the time I get home and I would consider myself moderately athletic, moreso than most office workers at age 33.

If you are using the higher end weights I'd say that's good.  I take a class that we do light weights - multiple reps slow to fast but I only use the light 3- 5 lbs weights during that class cuz I 'm mostly in it for the cardio not the weight training.  Weight training is heavy -- what you are probably doing is more endurance and cardio. 

Its not its ineffective - its just a different kind of workout.  To really build muscle definition you need to do high weights not low weight multiple reps.  If you are to the point of fatigue though after your supersets I'd think you are probably using the correct weight for the class but if you were to concentrate later on "lifting" you'll probably find that weight very easy to do the 8 -12 reps as recommended.

I want to eventually work up to heavier weights and possibly start lifting more seriously to build some muscle tone.  I just figured I should start slow and since I've been doing the body sculpt/cardio classes and the yoga I've seen a definate increase in my strength and yoga skills!  I just need to get with a trainer now and have them show me what type of heavier lifting I could do to increase muscle mass and drop the cellulite grossness, now that I've worked on my stamina a bit, so I look smokin in my bikini this year!!!  My goal is to lose 10lbs without losing muscle and actually gaining muscle!

i would appreciate it if someone in the gym told me my technique was off or skewed

I don't understand why the people on this site are so rude and judgmental of other people. It's great you all are learning lots about fitness and improving yourselves, but this does NOT give you the right to judge others and make fun of them on these forums.

I have been lifting weights for about 4 years now, and before that, in high school, I played sports and coahces had us doing pushups, squats, wall-sits, and such during practice. So I've always been pretty strong, and I'm proud that I can lift the big weights andknow wht I'm doing. I have gotten lots of helpful advice on this site, as well as t-nation and bodybuilding.com. But in my kickboxing class, most of the women in there lift 5-6 lb dumbbells during the lifting segment, and I would NEVER judge or make fun of them. They are doing what htey can and GOOD for them! I'm happy when anyone is doing something to improve themselves. I had to start somewhere, too (all the way down at 10 lb) and would def have been offended if someone was judging me or even approached me to make fun of me. That's just rude. If people are doing what they can, that's great. They have to start somewhere, and I'm sure if htey learn or know anything about weights they will increase as their muslces are ready. I'mso sick of all the judging I see on these forums. Almost makes me want to quit this site, and not be associated with you people

Sorry if I offended, but seriously, I was very offended. Mind your own business and let others do their thing. Honestly!

In the defense of the members of this site, I assure you that no offense was intended, and I don't beleive any one was being judgemental.

They were merely pointing out that many people are not aware of the best way to get fit and lose fat, and have been taken in by the myth that doing high reps of low weight is the way to "tone"muscles (which is itself a myth, as "toned" as no real meaning, there is either muscle, or there are not) . It's one of those myths that is so pervalent, that it is not surprising that people beleive it. The people at this site are just trying to get that information out there because we don't want people to waste their effort and get discoraged because things aren't working out as they expected.

I'm sorry if we have offended you, I will admit that it does get frustrating sometimes when we try to help someone, but they won't listen. Sure take everything we say with a grain of salt, do additional research if you want, but at least consider what we say, and we just ask that you approach the high rep-low weight mantra with the same skepticism.

We do not mean to bring anyone down, we do sincerally want to help. If you ask a lot of women on this site, they will tell you that they were once part of the "Pink Dumbell Club". but have since moved to the heavy weight. They've been there, they understand. And when we speak of "heavy", that is by no means an absolute term, what is heavy for you may be light for someone else. So if you're lifting 10 lbs and can only get it 8 times, that's heavy for you, and that's great, but if you can do it 20 times it's too light and you should increase weight.

I know people are different and different things will work for different people, but we're not that different when it comes to fitness. I could beleive that there are some people that build muscle best at 7 reps, others maybe at 9, but 15 or 20? Not so much.

Oh and byt the way, women lifting seriously is just about one of the sexiest things ever ;)

"I'm sorry if we have offended you, I will admit that it does get frustrating sometimes when we try to help someone, but they won't listen. Sure take everything we say with a grain of salt, do additional research if you want, but at least consider what we say, and we just ask that you approach the high rep-low weight mantra with the same skepticism. "

If you had read my post, you would have seen that I have never been part of the "pink dumbbell club" and that I prob lift heavier weights than mots of you. I agree, lifting weights is sexy - esp free weights, and i love love love it! esp when I can only do 6-8 reps and can barely move my arms the next day. No better feeling!

I took offense because you all seem to think you are know-it-alls (I'm pretty sure I was lifting heavy before any of you, although I have absolutely no basis for that assumption. I just saw that a lot mentioned that they used to lift low weights, and I don't remember ever lifting low weights. 10 lb was where I started at 12 years old!)

That's why I took offense. A buncha newbies to the lifting heavy club now think htey have hte right to judge others. It's not nice. If someone asks for my help or looks a bit lost in the weight area, then I offer help - politely, not condescendingly (no throwing their dumbbells across the room, dbackerfan, YEESH!) Just be nice. They are in the gym to get healthier, be proud of them for that. if you're excited because you just discovered the benefits of lifting heavy, good for you! Share it, but nicely. The tone of htis thread is an embarrassment!

try increasing what your lifting or start doing more reps of course I'm big on P.Trainers (certified as in know what there about) A good P.T knows whats Q's to ask you so you can focus on your goals! (what ever they may be) I don't mean you need to go to one every week(or more) or anything like that but a P.T. should be able to write you up a personal fitness program as well as nutritional P. that fits you goals and respective body mass (for a fee of course but it's worth it)for one session

Original Post by dbackerfan:

I sometimes get so frustrated when I go work out and hear the woman still touting the "small weight multiple reps" philosophy of weight training.  How do we "average Joanne's" who don't have "PT" behind our names tell these women NO!!  DON'T GO THERE!!!  Use those heavy weights - Use those Free Weights  USe those muscles!!!  YOu aren't going to be big and bulky and look like a weight lifter. 

I so want to say something but the one time I did comment to someone that her lifting 2lb weights at super fast reps wasn't really effective since alot of the movement was momentum but she was so closed to any suggestions and basically said because her boyfriend did weights I didn't know what I was talking about and she didn't want to get all buffed -- I walked away and just said ok

So how do you if you do try to suggest to someone to toss those pink db's in the trash and go for the real weights?? 

AMEN!