Lift Heavy

Do you ever wonder about reps, sets, weights and what it all means?  Sometimes it is hard to make sense of it all.  When faced with questions about how much to lift, how often, how many times…we can get a little frazzled.  No worries!  Let me spell it out for you!

Lift Heavy!  Lean muscle burns fat!!!  Mean can bulk, women will tone and build strength.  Baring supplements/additives aside (as in, don't take testosterone), a woman's body does not have the hormones it would require to actually bulk muscle.  With that knowledge, here is how you should lift…

5-8
Reps Muscle Building-Growth
This means, heavy weight, last rep being all-out effort of the muscle to move the weight.

10-12 reps Muscle Building-Toning
This means still a heavy weight, last two reps should take a great deal of effort and if you can lift two more reps past 12, you need to increase your weight!  It's not enough to challenge that muscle.

15+ reps Muscle Endurance
This means lighter weight to lift more times to build up your muscle's endurance…think distance running.

That's it in a nutshell!  Happy lifting.  And remember, lift heavy, your body will thank you for it!!