So I've been doing some reading about the benefit of strength training with heavy weight. That the "low weight many reps" thing for women is a myth. Anyone out there strength train with lots of weight? What are your thoughts?
I just got this app yesterday but have years of experience as a Personal Trainer in many departments. One thing to remember is that your body is constantly adapting to every environment and workout you put it through. That being said, it will adapt to heavy, moderate and light weights. For your question, No, it is not a myth, you will just fire up more momentary metabolism is about it. For reps, 4-8 at 8 -10 sets builds bulk and strength, 8 - 12 at 3-6 sets builds, muscle, strength and tone, 12 - 16 at 4 sets builds endurance and tones what is already there. The reason the reps go from 4-8, 8-12, 12-16 is if you hit the higher end of each category, then the weight is too light, remember it adapts so for example, if you are doing 12-16 for tone and you do 16 reps, bump up the weight and see if your max reps is 12 or 14. Once you came hit 16 with ease, bump up the weight, that keeps you muscles adapting the right way!! Good luck!
Take a look at my pics. I use what I consider to be light weights now. Let me explain something... this is actually coming up in one of my weekly lessons if you'd like to follow that topic of mine but I'll share an insight early for yas... muscles don't know weight, they only know tension. Why train with heavy weights and risk injury when you can create the tension of 60lb dumbbells with 20 lbs using certain techniques? Sounds like BS? Hit me up and find out.