How often should I lift heavy?

orangesmarties

Hiya everyone, hope you're well
I have historically only ever been a long distance runner, but now that I've come to uni, I managed to join a body-building society by mistake (yeah, long story...) and have found that their group workouts are really satisfying and HARD. I've been trying to incorporate weights and compound moves into my daily gym regime, but am finding it really challenging because it is all new. Over the weekend, I read up a little on it - specifically bodybuilding for women and discovered that the best benefits generally come when you train as heavy as you can just short of failure. I tried yesterday (bear in mind that as a long distance runner, I don't have much upper body strength) and struggled a lot and am really achy today! But I guess that's a good sign. I am trying to do a half hour full body circuit each day, but it took a bit longer yesterday and I'm having second thoughts.
I guess what I'm getting around to asking is how often should I be lifting heavy in order to get the results I want but still to be sustainable? My main goals are to lose a few pounds (10, maybe 15) get in storming shape, and get STRONG for placement. Also, does anyone have any words of wisdom on this subject, as I am a complete newbie! Thank you guys

jmaidan

There are a few different views on this, some almost never lift "heavy" (1-3 reps), some always do. I like to lift at 4 reps all the time, I find this is a good place for me. Its all trial and error, everyone is different.

I wouldnt recommend lifting to failure more than once a week maximum, that's a good way to increase your chances of being injured. I lift until I can't do another rep with perfect form, this is a good place to start!

Most importantly, bodybuilding is 90% nutrition, 10% lifting

Have fun and don't get injured.

mymodernbabylon

Are you doing a specific programme? Are you using machines or free weights?

nosebag1212

full body 3x per week is ideal for noobs/natties on a proper beginner routine like stronglifts 5x5 or ICF 5x5, progressive overload is the most important thing

Liftng4Lis

What I've learned and is most important for me, is to give your body time to repair in between. I personally do 3 days lifting (alternating upper and lower) and 2 days cardio (as I'm training for a 5 k).

psuLemon

Weight loss will come from the diet. I would agree with nosebage that full body 3x a week is a great way to start or if you want to lift more, you can do 4 days with upper/lower splits. You might want to pick up "the new rules of lifting for women" as it's supposed to be very informative and has various routines. Ideally, you want to have a workout program that focuses on progressive compound lifts.

evileen99

Liftng4Lis wrote: »

What I've learned and is most important for me, is to give your body time to repair in between. I personally do 3 days lifting (alternating upper and lower) and 2 days cardio (as I'm training for a 5 k).

This. Your muscles need time to repair, so every other day is usually the most frequent anyone will recommend working one set of muscles.

You can do a split routine--arms and upper body one day, legs the next instead of full body every day.

ana3067

2-3x bull body a week, or 3-4x upper/lower or push/pull a week. I have done both, going back to upper/lower over winter break to see if I prefer it (planning to utilize a version of one of 531's templates)

lishie_rebooted

I'm really curious as to how one joins a body-building group by mistake...

randomtai

603reader wrote: »

I'm really curious as to how one joins a body-building group by mistake...

This.

Unknown

This content has been removed.

LolBroScience

The first rule of body-building society is to not talk about body-building society!

SueInAz

orangesmarties wrote: »

I guess what I'm getting around to asking is how often should I be lifting heavy in order to get the results I want but still to be sustainable? My main goals are to lose a few pounds (10, maybe 15) get in storming shape, and get STRONG for placement. Also, does anyone have any words of wisdom on this subject, as I am a complete newbie! Thank you guys

It depends on what your goals are with respect to strength training. I'm also a distance runner (I use the term loosely since I'll never win a race) and I started lifting earlier this year. I lift twice per week at the company gym and I spend about an hour there. I do upper body twice per week and legs once since my legs are nearly where I really want them to be and I don't like screwing with my running schedule because my legs are sore and tired. If you aren't, you should be taking a day between muscle groups for recovery. In other words, if you're lifting two days in a row you shouldn't be working the same muscles every day. Otherwise, you could switch to every other day lifting sessions working everything you want to work each session.

When you mentioned lifting to "almost failing" I'm hoping you mean you lift one less time than would be a failure. Lifting to actual failure is injury waiting to happen. I lift heavy for 4 sets of 4 to 8 reps. Once I can lift a weight for all of that with perfect form, I move up to the next weight and start at 4 reps each set again. It's been working for me.

quellybelly

Since you are a beginner lifter, I would definitely recommend the Stronglifts 5x5 program split days are great, but I know all the different plans and rep schemes confused me when I was first starting. Stronglifts provides an easy to follow routine and is well-structured to help you start and get used to lifting. It tells you how many sets, how many reps, and when to add more weight. There's also a really useful app! It's 3 days a week and the workouts are a combination of the 5 main lifts.

Here's a good summary on the program:

http://community.myfitnesspal.com/en/discussion/560459/stronglifts-5x5-summary/p1

Hope this helps! I personally really enjoyed this program when I was a new lifter and loved the changes I saw and strength I gained! Lifting is awesome haha Best of luck!

ana3067

SueInAz wrote: »

orangesmarties wrote: »

I guess what I'm getting around to asking is how often should I be lifting heavy in order to get the results I want but still to be sustainable? My main goals are to lose a few pounds (10, maybe 15) get in storming shape, and get STRONG for placement. Also, does anyone have any words of wisdom on this subject, as I am a complete newbie! Thank you guys

It depends on what your goals are with respect to strength training. I'm also a distance runner (I use the term loosely since I'll never win a race) and I started lifting earlier this year. I lift twice per week at the company gym and I spend about an hour there. I do upper body twice per week and legs once since my legs are nearly where I really want them to be and I don't like screwing with my running schedule because my legs are sore and tired. If you aren't, you should be taking a day between muscle groups for recovery. In other words, if you're lifting two days in a row you shouldn't be working the same muscles every day. Otherwise, you could switch to every other day lifting sessions working everything you want to work each session.

When you mentioned lifting to "almost failing" I'm hoping you mean you lift one less time than would be a failure. Lifting to actual failure is injury waiting to happen. I lift heavy for 4 sets of 4 to 8 reps. Once I can lift a weight for all of that with perfect form, I move up to the next weight and start at 4 reps each set again. It's been working for me.

I 2nd this, although I generally stick to 3-5 reps. I do plan on going up to 8 as a max when doing my first bulk some time next year, though. But I never increase weights when I schedule tells me to, imo that's just waiting for disaster and injury. Although newbies can definitely get away with it since they usually progress quickly at first.