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Weight Lifting with Poling
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High reps are good sometimes…The claim is longer leaner muscles, Some fear heavy lifting will make them look bulky, like a man or a bodybuilder https://www.studioveena.com/img/smilies/icon_rambo.gif This is false. To get as big as a man you need testosterone, the right body type and TONS of special training and diets…I personally favor the heavy weights, for strength building. Light weights can be good for rehab work and beginners, so they can work on form. Sooo if you are poling, and doing the body pump classes be careful. Because the BP classes are really high rep, you can run the risk of over use injury!! Its fine to do for a bit, but just be aware. If your looking to gain strength, than 8, to no more than 12 reps, is what you should aim for. 2 to 3 sets. If you can do more than 12 reps, up the weight.
Hm interesting. I’m not one of those "delicate flowers" who worry about bulking up – I’ve been doing pump regularly for the past 6 or so years ‘cos I felt like I was getting better all around toning and strength from classes than I was from doing my own weights at the gym (and noone could ever mistake me for a newb when looking at the weights I use). As I train for running events though (and work fulltime etc etc), it gets increasingly hard to fit in two classes a week as well as running and poling though so I’ve been trying to do some "make up" sessions, fitting in biceps, triceps, and chest here and there when I can’t get to a second class. I’m wondering if maybe I should permanently sub in some heavier weights/lower reps for the second class and hope that this helps with pole too…of course, then I mustn’t forget to still strength train for my legs/running as well as upper body and core…so much to do! If only I could work out instead of working https://www.studioveena.com/img/smilies/icon_lol.gif
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A little more info for all the ladies out there who are afraid of "bulking up" because of strength training:
From Physiology of Sport and Exercise, 4th ed. (an excellent book if you want to learn more about exercise physiology)
"For many years, strength gains were assumed to result directly from increases in muscle size (hypertrophy)…women experience similar, or even greater, percentage increases in strength compared with men who participate in the same training program, but women do not experience as much hypertrophy…neural factors make their greatest contribution during the first 8-10 weeks of training. Hypertrophy contributes little during the initial weeks of training…"
What I’m trying to say is you don’t need to worry that you will ever be as big as a man. Your muscles will probably gain strength and tone and a bit of size but they tend to hit a limit beyond which you will get stronger but not bigger. Personally, I saw my biggest change in muscle size in the first 3 months of pole dancing but after that I did not get bigger despite continuing to get stronger.
Also, don’t worry about building bulk if you are using a 15lb weights! That is not a heavy weight (despite it feeling heavy https://www.studioveena.com/img/smilies/icon_e_wink.gif )!
I’m sharing this information because I used to be afraid of this same thing until I learned a bit more about it https://www.studioveena.com/img/smilies/icon_e_wink.gif
Fleur
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You can never go wrong with lifting weights, and I wouldn’t replace one activity for another. I lift weights and pole on the same day the majority of the time and I have not had any strength issues (ie being too tired or something). I found that it makes a great deal of difference to be strong and more difficult moves come so much easier to me than most girls in the classes I take. Poling will also help cut your muscles up and give you that nice definition because it’s resistance training that will get your heart pumping. https://www.studioveena.com/img/smilies/icon_e_smile.gif
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A little more info for all the ladies out there who are afraid of "bulking up" because of strength training:
From Physiology of Sport and Exercise, 4th ed. (an excellent book if you want to learn more about exercise physiology)
"For many years, strength gains were assumed to result directly from increases in muscle size (hypertrophy)…women experience similar, or even greater, percentage increases in strength compared with men who participate in the same training program, but women do not experience as much hypertrophy…neural factors make their greatest contribution during the first 8-10 weeks of training. Hypertrophy contributes little during the initial weeks of training…"
What I’m trying to say is you don’t need to worry that you will ever be as big as a man. Your muscles will probably gain strength and tone and a bit of size but they tend to hit a limit beyond which you will get stronger but not bigger. Personally, I saw my biggest change in muscle size in the first 3 months of pole dancing but after that I did not get bigger despite continuing to get stronger.
Also, don’t worry about building bulk if you are using a 15lb weights! That is not a heavy weight (despite it feeling heavy https://www.studioveena.com/img/smilies/icon_e_wink.gif )!
I’m sharing this information because I used to be afraid of this same thing until I learned a bit more about it https://www.studioveena.com/img/smilies/icon_e_wink.gif
Fleur
I hate when women bring up that looking like a man to me stuff LOL. The other day at the store I was chatting with the cashier as she was ringing up my stuff and she scans my muscle milk (I love that stuff!) then looks at me and says "Who drinks this? You?"
I say, "Yeah, it’s a good source of protein. I like to drink them after I lift weights".
She says "I lift weights too and my husband is always telling me I should try it. I tell him, No thanks. I don’t wanna look like a man."
I said. "Well I drink them all the time. If I start looking like a man, you let me know." https://www.studioveena.com/img/smilies/icon_e_wink.gif
She quickly changed the subject after that. I am always telling ladies that they won’t look like one of those lady body builders you see on TV just from lifting heavy or adding extra protein to their diet. The best proof of this I can give them is myself, LOL. I like to think that I still look very feminine…..I do right?! https://www.studioveena.com/img/smilies/icon_e_confused.gif https://www.studioveena.com/img/smilies/icon_e_surprised.gif LOL!!!!
I’ve been back in the gym now for about a month and I am able to lift and pole on the same days without a problem. I’m also back to running now (training for the Army ten miler in October) so I’m keeping very active and it feels good. I was ina real lul after my seperation ended and it feels good to be fit again.
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