This post concerns a common misconception that has festered in the women’s mind today. Without understanding basic human biology or more specifically endocrinology it’s no wonder we may be lost at times about how to build a lean, sexy and hard body. If a lean sexy and hard body is your desire, lifting weights, heavy and on a consistent basis is an absolute necessity. I will even go as far as saying, that obtaining a lean body, with the tone you desire will remain impossible until lifting heavy becomes a part of your programs.
Many women may find it hard to take on such a task. Whatever that may be, I have a list reasons to further convince you that “Heavy “ weight training will be beneficiary to your physique, and that the fear of getting bulky remains a myth under your circumstances.
Testosterone is primarily responsible for increases in high muscle mass. Without it other hormones that assist in increasing muscle size would be useless. What can be seen from observation is that women produce a fraction of testosterone of what men’s capabilities may be. It’s reflecting in our physiques. Take a look at the ranges for healthy testosterone levels
Normal range of testosterone for an adult :
Male: 300 -1200 ng/dL;
Female: 30 – 95 ng/dL
In conclusion fear not my dear; fortunately you do not have the capabilities to produce high amounts of muscle mass like that of men. As for the women that personally frighten me because of their biceps and back rest bigger than mine flexed, synergetic hormones is the key. Yup, steroids. So unless you take a hormone trying to alter your body’s chemistry you are clear, and heavy lifting will only create a better tone. Which lead me into my next reason.
2. Myogenic tone.
Quite interesting the words “tone” does have its place in the fitness industry. Myogenic tone simply refers to the muscle at rest, resulting from the contractile proteins myosin and actin . This brings a denser look of muscle tissue. But tone and density has only been linked to heavy weight training, which may be surprising. Heavy weights, lower amounts of volume create the tone all women are desperately searching for.
Common to what most teach higher rep ranges results in sarcoplasmic hypertrophy, basically more fluid in the muscle tissue. This leads to the plump softer look of our body, certainly not what you want.
Hopefully we begin to see why heavy weight training should be the latter choice versus the higher rep ranges. So drop the pink dumbbells, they have no place in your personal goals.
3. Muscle size
If you were to compare the literal cell of a muscle and a cell of fat, you would find that muscle is smaller and denser than that of body fat. So by heavy weight training we begin to add new pounds of muscle and assuming nutrition is on point, simultaneously we can even lose body fat. Resulting in a smaller, more toned body.
4. Reduce risk of diabetes
Heavy weight training has been shown to increase the response of insulin receptors in the muscle tissue. In summary this will assure we improve insulin sensitivity in our muscle tissue versus our fat cells. So the nutrients we choose to take in will be portioned more in to our muscle and less into body fat, resulting in again a toner, leaner, sexy body. Also by improving insulin sensitivity we fight insulin resistance which is the first step to type II diabetes.
In conclusion I hope this helps convince you to join the men in the weight room. So just say no to the pink dumbbells, and show us how it’s done.
Tips of article :
1. Lift heavy 8-10 reps to increase tonnage of muscle, and a leaner look. Sets : 6-9 per body part. 3010 tempo for all lifts. ( Paced and controlled. ) Rest periods : 60-120 seconds.
* Tempo = 3010 : 3 seconds down, 0 second pause, 1 second up, 0 second pause.
2. Use free weights ( Barbells and Dumbbells ) over machines. Exercises : Squats, dead lifts, Shoulder press, pull-ups, dumbbell rows etc.
3. Focus on getting stronger, each consecutive week.
4. Lift at least 2-3 times a week, with a whole body split.