Wow! Now they are telling women 3-5 reps!

NotDave (Howyadoin?)
on 2/25/07 9:03 am - Japan

Looks like the old "more reps, lighter weight for tone" recommendation is completely busted, even for women!

http://health.msn.com/dietfitness/articlepage.aspx?cp-docume ntid=100156103>1=9033

"Erase Arm, Hip, and Thigh Flab

Old thinking: Lift for 12 to 15 reps

New approach: Pump out only 3 to 5

Performing just a few reps with heavy weights activates hard-to-tone "fast-twitch" muscle fibers that atrophy (hence the jiggly flesh) as you age. Problem is, many women use 3- to 5-pound dumbbells when they really should be using 10-pound or even heavier weights, says researcher William Kraemer, PhD, a physiology professor at the University of Connecticut. If you amp up your weight-training, you can fire those fibers and regain your strength and shape.

Improve results: Once a week (but no more—your muscles need recovery time), trade in your 3- and 5-pound dumbbells for 10, 15, even 20-pounders or heavier. Think it's too hard?Remember, you routinely pick up 10-pound grocery bags and maybe even 50-pound kids. Shoot for three sets, 3 to 5 reps per set. If you can't maintain good form, the weight is too heavy; pick a slightly lighter one."

Pump those women up!

Dave

wjoegreen
on 2/25/07 11:33 pm - Colonial Heights, VA
Great news.  I'll tell my women. May even try some myself.  It won't make my butt look fat will it?? Thanks for the techno update Dave.
abruchis
on 2/26/07 11:37 am - gainesville, GA
On February 26, 2007 at 7:33 AM Pacific Time, Joe Green wrote:
Great news.  I'll tell my women. May even try some myself.  It won't make my butt look fat will it?? Thanks for the techno update Dave.
The weights dont make your butt look fat, it's those damned jeans! 8^)
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