just asking, i thought do more reps with lighter weight better
than doing few reps with heavy weight? (i dont wanna get
bodybuilder-type muscles, but i wan muscles. altho there's still a
LOONG way to go)
and, for girls, chest too?? wouldnt that be too.. erm.. i think
u get what i mean. For guys, of cos chest exercises i understand
lah.
how about butt exercises? my bod isnt too proportionate.. upper
half looks okay though fat.. den lower is too fat.. pear shaped
actualy. im pretty happy with my thigh muscles, but i want to get
rid of the thick layer of blubber so that i can see my leg
muscles.. XD help pls?
i hope to train abs too, will google about the rope crunches.
but i think i have lower back problem i cant even do 3 situps
without my lower back hurting. it doesnt hurt that bad, just when
im doing situps/crunches (on the half ball thingy)/vertical
crunches (those that i use my arms to support my body and bring my
legs up) so i totally dont train abs at all.
training with heavy weights at less reps is definitely a good
muscle-building-fat-losing method. however, you, along with many
others, have this misconception: that just by doing heavy weights
with less reps, you will have muscles like a bodybuilder which you
might not want. the truth is bodybuilders train with much harder
weights, take much more protein than you and are blessed with
mesomorph genes. it is extremely hard for one to merely train with
heavy weights and less reps and become a bodybuilder. so you need
not worry about gaining body-builder muscles, unless you are taking
excessive amounts of protein (more than 1.5g per pound of
bodyweight) and train with extremely heavy weights (lifting 1.5
times your weight at least).
to train the butt, there is little point in doing isolation
exercises. the only effective method is doing squats. if you have a
bad back, consult your doctor and do not attempt squats first. if
your doctor gives the go-ahead, you might consider getting a weight
lifting belt to give extra support to the lower back. then try
squatting half your weight, since you are a female. this also helps
develop the thighs.
only other advice i can give to training your legs and thighs
are sprinting intervals. forget about the leg press. leg press
should only be done after squats.maybe you should try sprinting
first and having a good diet to lose the fats before squatting to
gain some nice muscle.
for abs, if you have lower back problem, then i only have 3
solutions for you
1) continue doing half situps though there will be little
progress
2) forget about training the abs, and focus on sprinting to burn
fat overall
3) do hanging leg raise (hang on a chinup bar, keep your legs
together and raise them till they are parallel to the ground.
