Lifting "Heavy" Weights

I've noticed lately that most of the women who have bodies I would die for say they lift heavy . I know enough about the residual fat burn to sort of believe it in theory, but two questions:
1) will it make my already, ahem, muscular (read former gymnast) short thighs appear even bulkier
2) how much weight is heavy? 10lbs for free weights? more?

Thoughts?

Re: Lifting "Heavy" Weights

I use 10-12 pound free weights to train my upper body, if I'm using the barbell then 20 pounds and for squats I use a 25 pound kettle bell while I'm at the gym (this is what the trainer had me using)

If you put on muscle easily then I would try lighter weight and higher reps for more of a tone defined look rather than heavier weight and lower reps.
Or maybe just the lighter weight for lower body stuff??

But I'm really not an expert on this LOL

I wish I could put on some major muscle!!!

Re: Lifting "Heavy" Weights

Pre-baby, when I actually had time to train. I lifted "heavy" weights. 5'8", 16% body fat, size 4 - I was definitely not huge.

By heavy I mean I would bench 30lb dumbbells, or 85-90 barbell, squat 70-80lbs barbell, curls with 25's, etc...

I don't really consider that heavy for my size, but I think it's heavier than what most women lift. I was more defined and leaner than ever when I was doing those weights.

10lbs free weights are not heavy weights IMO. Some people are genetically geared towards "bulking up", though it really takes a lot for a female to get huge.

Re: Lifting "Heavy" Weights

Unless you are seriously training like a "pro" you will not end up like the really really muscular women in magazines....if that's what you are afraid of.

If by bulky you mean muscle with fat over it, then you need to make sure you are watching you eating habits (portions & choices) & your amount of cardio. Which if you want the magazine/Pinterest "to dye for" body you need to do (or at least what I dream of as a nice shape/tone)

As far as heavy, when I'm lifting regularly I start working towards 25lb each for the larger muscles groups (shoulders, chest, back) about 15lbs each for smaller groups ( biceps, deltoids, traps)

The principal is overload....you have to challenge your muscle (while still maintaining form) in order to produce improvements. If on the last set/rep it's still easy, you are not challenging the muscle.

There are A LOT of techniques for training....
If you are looking to build:
endurance: lower weight, higher reps
Strength: higher weight, lower reps

That's a brief & hopefully understandable breakdown?

Message edited 4/19/2012 6:16:29 PM.

Re: Lifting "Heavy" Weights

I only "lift" weights at home and only use 2 and 3 lb weight to do circuit training. I have a shoulder injury so I don't think I could lift more with most excercises. Plus, I'm 105 lbs, less than 5 feet tall.

I guess a trainer may tell me differently, but I don't belong to a gym so I don't know...

Re: Lifting "Heavy" Weights

I was liftimg a lot of weight when I was on a high protein low carb diet. I was training to failure so no sets. I did not bulk up I was the leanest I have ever been.