what do you lift?

[Times Roman]

Hi Zodia -
I too was trained to "beat the logbook" and that was the way to track improvements.
In fact, I believe you boys have said that "strength comes before size", did I get that right?

For Times - I did like your rough approximate for bench press and body weight - but do you have one more useful for girls? Also, you said a rep range much higher - I wondered how high?

I can bench my weight, (140) but probably just once! Deadlift around 250-265, and squat is around 200 now, but it's going up. My own fault, due to not training consistently.

Hi Giggle (nice name!)

There are two types of muscle fiber type

1) Slow twitch - the kind that made me a good competitive distance runner (aerobic)
2) Fast twitch - the kind that weight lifters seek; for strength (anaerobic)

of the type (2) fibers, there are "generally" three sub types

a) moderately fast - growth signal occurs at failure around 15 reps
b) fast - growth signal occurs at failure around 10 reps
c) very fast - growth signal occurs at failure around 5 reps

Muscle fiber type 2C is also your most explosive/strongest type.

Anyways, to quantify that rep range (but not the % of body weight for women), this would occur at 15+ reps.

Again, this range is solely derived from experience and personal observation.

I wouldn't expect a male to be able to do this until after, maybe a year in the gym. But every one is different.

And no, as much as I look at the ladies in the gym, I don't have enough experience/observation to be able to make a similar generalization for you. I'd suggest either consulting with, Maybe Kawigirl might know? I know she's a personal trainer at a local gym, and has some pretty good competition experience under her belt.

Good luck!
---Roman