I received an e-mail question from a new reader that became aware of our sight through our media partner, The Tribune, in Indianapolis, Indiana. She was reading back through old blogs of mine and asked why some weeks I utilize 50 reps ( 50’s), and other weeks I do 8-12 reps?
Every muscle in your body is a blend of fast-and-slow twitch muscle fibers. Which weight/rep ratio I choose works this blend of fibers differently.
The reason I do that is because different numbers of reps, with different amounts of weight, brings different focus’ on muscle development.
If you want to build strength, choose a weight you can lift for only six or fewer reps (with good form).
To create shapely muscles, use a challenging weight for 8- 12 reps. This stimulates a greater percentage of both fast and slow twitch fibers at the same time. This leads to shapely muscles.
For muscle endurance is your goal ( could be to be able to go longer, or just improve your performance, or just to feel more fit), then do higher reps. The overall look for this training choice is leaner, stronger muscle. About once a month I’ll do my whole week’s workout doing 50’s (obviously doing a lighter weight).
I alternate weekly between these different training styles. It keeps the muscles challenged in different ways, and keeps the training process fresh for me. If there are any concerns on the ladies part that they will “bulk up’, don’t. Women’s hormones and muscles don’t work that way unless you work out 4 hours per day and are training for the purpose of competition. Train on!
2/2/10 - Tuesday Workout:
Recumbent bike- 30 minutes
Strength train- back
seated back row
stability ball back extensions
lat pull down- 2 tubes, hung over a door
bent over- single arm dumbbell row-15lb
2/2/10- Thursday Food Diary:
Breakfast-
1 cup egg whites, 1 cup organic spinach, 1/8 cup broccoli florets (120 cal)
whole wheat toast, 1 tbls no sugar added jam (80 cal)
A.M. Snack-
small apple ( 52 cal)
10 organic, roasted almonds, no salt ( 70 cal)
Lunch-
4 oz tuna steak (165 cal)
Salad- 1 cup organic spinach, 1/2 orange sweet pepper, 5 asparagus, 1 oz. non fat feta (65 cal)
P.M. Snack-
non fat soft serve, with Reese cups added- 12 oz.(220 cal)
Dinner-
1 lamb shank - 4 oz (145 cal)
1/4 cup Uncle Ben's rice (85 cal)
5 asparagus
Dessert-
grapefruit- (40 cal)
TOTAL: 1165
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