Heavy Weights for Women

I often address concerns with ladies who understand that weight training is beneficial for weight loss but they do not want to gain any muscle size. A simple response as to why this should not be a concern usually involves an explanation of the relationship between the density of fat and muscle. Muscle is denser and thus takes up much less space than fat. An increase in lean tissue will raise your metabolic rate and result in fewer fat cells.

Take a closer look and perhaps these ladies have a point.

First, let’s explore the best ways to gain muscle. We must first understand the muscle growth (hypertrophy) principles, as well as the factors which affect it. Hypertrophy is the increase in muscle size as overcompensation for micro-trauma due to overuse. The two principal types of hypertrophy are myofibrillar hypertrophy, and sarcoplasmic hypertrophy.

Myofibrillar hypertrophy- is an enlargement of the contractile fibers (myofibrils). This type of hypertrophy is accompanied by the ability to exert muscular strength and is developed with low rep/heavy weight training (1-5 reps). This type of hypertrophy results in a much more dense and strong (functional) muscle.

Sarcoplasmic hypertrophy, on the other hand is the increase in the volume of the non-contractile muscle cell fluid, sarcoplasm. This type of hypertrophy is accompanied by an increased resistance to muscular fatigue which is the result of a bodybuilding based routine (multiple sets/10-15 reps per set). This cell fluid accounts for 20-30% of the muscle size. This is type of hypertrophy may be desirable if you compete in bodybuilding but may not give you the ideal body for an evening gown. Unfortunately, most women’s programs are based on this type of protocol.

It would stand to reason that lifting heavy weights for low reps would produce a lean, muscular body without any “non-functional” muscle size. Very lady-like indeed!

Rick Mayo