increasing weights

mazken

Hi there, hoping someone can help here.
I've a quick question about increasing my weights at the gym. I started going back in September and followed the programme the instructor made out. Using machine weights I started out with leg press at 50, (genuinely don't know what this is in actual weight...5kg maybe?), leg extension at 25, tricep pull down at 20 and chest press at 15. All these were 3 sets of 12 reps.
As the months went on these were no longer challenging so I increased them all. Now I'm at 80 for leg press, 35 for leg extension, tricep at 30 and chest press at 20. Once again I'm feeling less challenged so was thinking about increasing them. However, a few weeks ago I went for a reassesment at the gym. I was delighted as I lost a few kg and my body fat % dropped. I told the instructor what weights I was now at. She told me that I shouldn't increase them any more (especially the chest press and tricep pull down).
As my goal is just to tone, firm up these muscles should I just continue at what I'm doing or increase what I'm lifting to feel more challenged? I don't want to bulk up really. Presume this is why she told me to continue on with what i'm doing.
By the way...I'm female, 5"9 and 62kg.
Thanks for any help!

Brian?

The gym instructor is plain wrong. The weight you're lifting should always be challenging. You will not bulk up significantly, women don't have the hormones. Most beginners will be able to increase the weights lifted every week if not every session. If can lift a weight 8 times with good form, it's time to up the weight.

Have a look in the fitness logs at what some of the ladies who post there are lifting, hopefully some will reply to this as well.

Hanley

Your instructor is a half-wit and 100% wrong.

Is there anyone else in the gym you can ask?

Toning comes thru fat loss and strength gains.

Adjust your diet, make sure you're working to get stronger and keep your conditioning/cardio up and you'll get more toned. It's a simple theory, just challenging to apply

itsallaboutheL

Out of curiosity where are you training?

mazken

thanks, I thought that'd be the case but said i'd check with ye guys just in case there was some bit of validity in her point. There's not too many others I can really ask in the gym as I wouldn't instil too much confidence in the other instructors either - pity really considering i'm forking out a good deal of cash to use the gym!!!
will start upping those weights from tomorrow

deadlybuzzman

just incase you want extra reasurance on how wrong your 'trainer' is google jen comas. she benches 140lb and she can squat 215lb which is not to be sniffed at and as shes whats called a figure athlete its definitely in her interest to not get big.
Heres her workout logs http://asp.elitefts.com/qa/training-logs.asp?tid=197&__N=Jen%20Comas

Mellor

deadlybuzzman wrote: »

just incase you want extra reasurance on how wrong your 'trainer' is google jen comas. she benches 140lb and she can squat 215lb which is not to be sniffed at and as shes whats called a figure athlete its definitely in her interest to not get big.
Heres her workout logs http://asp.elitefts.com/qa/training-logs.asp?tid=197&__N=Jen%20Comas

https://www.youtube.com/watch?v=yzy9tRgUG8U

Lantus

Instructor is wrong but worse than that is perpetuating the myth that women should only lift 'light' weights and that you might get 'bulky' if you lift too much. I've never liked fear and paranoia as training tools.

Kepp uping the weight as you find it becomes easier to handle. At some point you will find you plateau as your body adjusts to all the demands being placed on it and any further increases become incrementally harder and a function of good training technique and nutrition. This is quite normal.

Even men can find it hard to add muscle as it is a slow and laborious process acieved over months and years and years.....

The exception to this is people who use steroids and other drugs but you seem quite sensible so unless you do take these the chances of you ever becoming muscular are atronomically slim.

Look up Mindi Smith for another woman who trains hard at weights and alos check ouot stumptuous. A great resource for women.

radekisner34

A high-quality multivitamin and mineral supplement is a good idea to make sure you are getting all of the vitamins and minerals you need. There are lots of weight gain supplements available in the market, but they are not recommended. Instead have a good helping of protein-enriched foods, fruits and products, which contain more fat. Eat lots of protein and fat, as it is very helpful in increasing your weight.

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