rep range suggestions - Personal Trainer Community - Forum

[Kathi]

I currently have 6 female clients that are all very pear shaped. They range from strong legs but still heavy through the thighs and butt , and those that have much more adipose in these areas but not great strength.
I would like to hear opinions on what sort of lower body training you might suggest because I am feeling stumped. I feel like I have tried it all. Given that nutrition is about 70%+ of this equation I still am not seeing as many changes in this area for these women. Of course anytime one tries to train 4-6 reps or heavier weight at any rep range, the most common reply is "I dont want to get big legs'. We have tried bodyweight exercises (lunged and squated in every position possible) varied low, mid, high rep ranges every week etc etc etc
Thoughts please

[muscletrainerdh-NSCA CPT]

Kathi,

If your clients are "Bulking" (Sorry for the pun) at doing heavier weight for less repetitions because they don't want to get big muscles. Try and slow them down and increase the Time Under Tension (T.U.T) that their lower body muslce will be under doing the exercise.

I've been trained in a couple of weight loss courses and a T.U.T of 60 seconds seems to be recommended for shaping those areas without using heavy weights.

I.E. Performing 10 reps taking 3 seconds to lift the weight and then 3 seconds to lower the weight.

Or

Performing 6 reps taking 8 seconds to lower the weight and 2 seconds to lift the weight.

I have yet to have a client with an extreme pear shape. But I see that body type being ever more present in the Western PA area so I'm sure it is just a matter of time before I train a client who is shaped that way.


Good Luck, let me know if you'd tried this method or if you end up trying it.

All the best,

Dave

[Kathi]

I currently do that with most of my clients anyway without knowing it was called TUT. I guess I just dont like to see all the focus on just pumping out reps as so many people do, and all the emphasis is placed on the positive 1/2 of the movement. I will give that a shot even at that slower count you suggested. Thanks for your advice

[Joe Cannon MS CSCS]

The pear shape as you know is common among women. I understand your frustration and your clients. while I dont like to use genetics as a "crutch", remember that all fat cells are not created equal. there is a reason why its harder to lose lower body fat than upper body fat. lower body fat cells tend to not have as much fat-releasing enzymes as upper body fat does. as a result, lower body fat tends to be harder to remove by exercise. that doesnt mean you cant do it, but rather that more elbow greese needs to be applied.

I would focus on big-muscle exercises and do things that they are not used to. if they are not used to walking, then have them walk! yes walking can help! curcuits are good also for helping burn fat. toss in a treadmill or eliptical etc into the circuit.

As you said nutrition is a big part of it and so too is time. the pear shape doesnt go away over night but keep reminding them that overweight people who work out are still healthier than skinny people who do not.
hope that helps
Joe