I just read an article in the New York Times that once again reiterates the FACT that lifting with heavy weights (85% of your max) does not cause women to become bulky.
Lifting heavy weights make you big and bulky - or at least that's the conventional wisdom. It's the reason many women (and some men) who want slim and "toned" physiques opt for lighter weight, lifted more times. But the notion is not supported by science. Producing bulky muscles requires not just heavy weights but typically far above the 2,000 daily calories recommended for many adults. For people who lift weights to tone up and slim down, experts say, a regimen that includes a combination of challenging weights and fewer repetitions can help significantly.
Let me just make sure you got that part in the middle "But the notion is not supported by science."
Doc says: We would like to slice you open and try this new fun surgery to try and improve your mental capacity, but the notion is not supported by science...
You: Yipppeee sign me up Doc!
Me: WHA.... quiet you! Did you miss that little disclaimer part at the end that he mumbled???
All of you "toners" out there should be jumping up and down for joy because, yet again, science has saved you of endless sets of 50-100 repetitions and given you back all of that time you wasted spending 2-5 minutes per set. Free at last, Free at last! Don't let the heavier weights intimidate you or the "meat heads" that normally occupy that corner of the gym and fill it with grunting and overly tanned skin! I have heard the objections and yes i have seen results in high repetition sets but I PROMISE that if you want to tone up, slim down, or just plain get some definition keeping your reps between 8 & 12 in sets of 3 will get you there faster than any other crazy shenanigans that become the latest trend and fad.
Blake Robinson
Momentum Fitness - What Keeps You Moving?
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