A lady at the gym saw me working out and told me not to do repititions, she told me that i should decrease the weight and do as many as i could do.  Like instead of doing 4 sets of 15 reps with 50 lbs, she said I should do as many reps as i could do with a lesser amount of weight.  She said the the sets build muscle mass, and the way she was telling me to do it was the way women should do it.  I dont understand, is this true?
138418
I have heard so much stuff just like that in my 12 years of training.  You will hear one person say, do very heavy for 3-4 reps and you will also hear people talking about doing 30 reps like the lady who offered you (probably unsolicited) advice.  In the world of bodybuilding, sometimes the info we get on the street is more valuable that what is in the books.  \n\nI don't really recommend what that lady said.  I would stick with the 15 reps.  If you are going to build muscle, build muscle.  If you are doing cardio, do cardio.  Don't try to combine them. \n\nI truly think after all these years is that it is very important to FEEL the muscle contracting.  This is more important that pushing the weight.  The weight is only a tool to build the muscle, not the final goal.  You are training the muscle not moving the weight.  This is the concept.\n\nI think that with too many reps like 30, it is hard to "feel" it.
283604
Not even Arnold was perfect so you may want to stop worrying about it; however i thnk the concensus among modern weight trainers is that to build muscle mass you have to focus on forcing the muscle to fully contract during the 'pump' phase - usually attained with high weights low reps HOWEVER different people may find different methods work better.  Also give adequate time between sessions to allow the muscle to rest - overworking muscles have proven to produce LESS mass not more.
13767
The advice you were given is not true at all. I've also heard people say if you life wieghts for a while and quit, the muscle will turn to fat. Not true! If you start working out and quit, you will be a little better in shape and are not prone to gaining more weight. Tell that person who told you that, they are full of it!
407038
You asked for a fitness guru?\n\nHere I am!\n\nMany people have great intentions on going to the gym this winter, but I bet at least 75% won't even make it in for their free appointment. \n\nThe sad thing is, the same 75% who won't make it in, are the same ones who last year didn't make it to the gym.\n\nSo many people wast money by not using their gym memberships, IT DRIVES ME CRAZY.\n\nIn order to tone your arms, you also need to work the body parts around your arms (shoulders, back, chest, abs, biceps, triceps.) \n\nI would rather you do multi-joint or multi-muscle exercises (exercises that target multiple areas at once) instead of doing isolation exercises. \n\nThe theory behind my method is two fold. \n\n1. You won't have to spend 2 hours in the gym to "hit" every area, instead you could spend 30-45 minutes. \n\nBy cutting back on time you are more likely to look forward to going to the gym as opposed to dreading the gym visit.\n\n2. You are more likely to burn more fat, which will allow you to see more of your toned muscles.\n\nMultijoint exercises will burn more calories in a lesser amount of time than isolation exercises do.\n\n\nIf you don't believe me:\n\nProve me wrong. \n\nSpend 6 weeks doing isolation\n\nthen \n\nspend 6 weeks doing multi-joint\n\nI betcha I win.
437807
Working out to the point of being in pain is not good. Lifting until you can't lift any more is not good for the muscles. You are doing more damage that building. Your body uses the nutrients it needs to build muscle to heal the pain. \n\nIT is true that the muscle needs to reast before it lifts again. If you give your muscle a minute to rest between sets you'll be able to lift the same amount of weight more reps. \n\nIf your 'HUBBY' is trying to bulk up and is already in shape try superlifting. You start with the max weight and lift till you can't any more. Then drop the weight five or ten pounds. Lift that until you can't. Repeat process. This will use all of your muscle and build it up. Don't do more that once a week. Strain is bad.
54340
Get one weight that isn't too hard, isn't too easy, and stick with it. Once you get stronger with that, instead of upgrading to a heavier weight, stick with the weight you have and add as many reps as you can do comfortable. Here is the key. More weight, less reps is more muscle. Less Weight, more reps is definition. I personally walk the line, more towards less weight, but that's a whole different story. Like I said, more reps with the same weight is the key.
321688
Heavy weight low reps (or as many as possible) are considered bulk building (makes you larger). High reps "cut" you as in show your definition between muscles. Endurance would benefit from reps, while strength would benefit from heavy weights. - MP
380155
When you work out with weights, only do it a couple of times a week.  Also, use a low amount of weights and high amout of repetitions.  This will increase your strength and build lean long muscles, as opposed to do high weight low reps which builds muscle mass.  Make sure you always stretch too.  People forget this and it can really hurt you if you don't.
112619
are you burning fat or building muscle?\n\nIt depends on what you are doing.  It sounds very good for building muscle..not the best for burning fat.\n\nIt is a tough workout none the less!!  Keep it up!
556312
hardcore! \n\ni respect that. \nhow often do you change your routines?\ni feel once your muscles are accustomed to a certain exercise--you must stimulate them differently if you want optimal growth...\nyou want to constantly challenge them to perform new types of movement that will recruit more fibers to help you perform your exercises\n\nsomething tells me you definitely know what you're doing =P\nbut perhaps --if you change your exercises--once every 4-6 weeks--you might gain better results\n\nalso--4-5 exercises per body part sounds little too exhaustive--maybe 2-3? as long as you do them with all out intensity \n\ngood luck
443312
I think you were probably over doing it and your muscles needed a break.  When you work out, your muscle fibers tear (which causes soreness), when they rebuild, they rebuild stronger and bigger.  If you continually work out and tear your muscles, without giving them adequate time to repair themselves, they will not get as big as if you give them time to heal.  I weight lift a lot, and after doing about 1.5 - 2 months of working out, I try to take a week off, to let my muscles heal 100%.  I usually find I am stronger after taking a week off.  I would suggest doing the same for yourself.  It sounds like you have a lot of dedication to work out that much, but too much can actually impede your muscle growth.  I think this answers part of your question, although it is a little strange that you lost weight.  This could just be that you lost some muscle weight, but the loss of muscle mass made you look more ripped.
454186
more weights, less reps- BUT enough to get to muscle fatigue.\nYou don't want to overdo it but you want to use the maximum weight you can handle , doing 10 - 15 reps, and at least three sets, possibly four-  by the end of your last set you want to feel like you literally cannot do any more.\nPyramid sets are also a good way to build muscle-  this is where you would do 5 -7 sets, your middle set is going to be the maximum weight oyu can handle, your first and last set are warm up and cool down sets.  You would obviously use more weight than this , but for an example set 1  - 15 reps- 5 pounds, set 2 10 reps 10 lbs, set 3  - 5 - 10 reps 15 lbs,  set 4 same as set 2 , set 5 same as set 1\n\nyou can also do straight sets 10- 15 reps of the max you can handle you will gradually increase your weight.  Also oyu want to make sure you are weight training 3- 5 times a week and don't work the same muscle group 2 days in a row.\nTo lose the fat, maintain cardiovascular health and make those new muscles really show- include 3- 5 days of good aerobic/ cardiovascular exercise
366454
Listen to the Bigrman guy for the most part except for the reps.  Go for 8 - 10.  I have been a personal trainer for a while, trust me on this.  Bigrman**good exercises to recommend.  Your amount of reps is a little off.  3 or 4?  That will build the strength up in the legs, but it won't give muscle mass.  This is from one personal trainer to another.  You might have to look over you ACSM guideline book a little more, or take some more Kines. classes before recommending info.
569059
Do heavier weights and less reps.. This is power weights.. you're doing this to bulk up... Eat more more Carbs in your diet...with protein... You will need to eat more.. to feed the muscle..
274155
are you really working out properly and really dieting properly? Its a basic law of nature that you can't get more energy then you put in. meaning if you take in 1000 calories and workout to lose 2000 then your body HAS to take the extra 1000 calories from fat etc. Uneven fat lose from one side to the other does seem a bit odd. Is one side more dominant then the other? It could have larger muscles. Are your hips even most folks are not but yours maybe more so. Keep working at it
195930
I'd like to see any guy really do 500 push-ups in a row.\nand for you, lady, I read your other questions, such as they are, if you want bigger breasts, eat a friggen cheeseburger now & then.\n\np.s. this person and "abcrunchergirl" are one & the same. I guess she needs the attention for 2 people on here, as one just isn't enough for her.
15601
Lift heavy and only do a few reps like 3 or 4 and only do 3 or 4 sets. Make it hard to lift but not so heavy you can't.