Low weights high reps OR heavy weights low reps??

Ree_Chatelain
Ree_Chatelain Posts: 229 Member
in Fitness and Exercise
I have lost a bunch of weight and I'm trying to shift my focus from mainly cardio to more toning and strengthening. I have read a few articles but they all seem to contradict each other. Which is better: Low weights high reps or heavier weights with fewer reps?

Thanks for your advice =)

Replies

  • j6o4
    j6o4 Posts: 871 Member
    Heavy weights low reps for strength. You can do cardio with weights by doing circuits with lighter weights and more reps.
  • BarackMeLikeAHurricane
    BarackMeLikeAHurricane Posts: 3,400 Member
    Definitely high weight low rep to start. After 4-6 months or until your lifts are intermediate you can switch to medium weight (60-70% of your max) and medium reps (8-12).
  • mike667grace
    mike667grace Posts: 36
    I'm with Bruce Lee and a couple other martial artist: If you want "strength" not "tone" than yeah, high weight, low reps. But, if you want overall tone, low weight and high reps is best, and it's not the same thing as "strength" to be clear.
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    I'm with Bruce Lee and a couple other martial artist: If you want "strength" not "tone" than yeah, high weight, low reps. But, if you want overall tone, low weight and high reps is best, and it's not the same thing as "strength" to be clear.
    Define what a "toned" muscle is.

    To the OP - read this thread for some useful information about strength training rather than myths:

    http://www.myfitnesspal.com/topics/show/850719-strength-training-the-basics
  • dbmata
    dbmata Posts: 12,950 Member
    I have lost a bunch of weight and I'm trying to shift my focus from mainly cardio to more toning and strengthening. I have read a few articles but they all seem to contradict each other. Which is better: Low weights high reps or heavier weights with fewer reps?

    Thanks for your advice =)

    Hi there, I highly suggest getting a book called Starting Strength (3rd edition) and following it. Or getting Stronglifts.
  • phjorg1
    phjorg1 Posts: 642 Member
    I'm with Bruce Lee and a couple other martial artist: If you want "strength" not "tone" than yeah, high weight, low reps. But, if you want overall tone, low weight and high reps is best, and it's not the same thing as "strength" to be clear.
    could you explain the difference between a strong muscle and a toned muscle?
  • FunkyTobias
    FunkyTobias Posts: 1,776 Member
    Why does everyone think it has to be either/or?

    Start with one or two of the big lifts (squat/dead/bench) in the low (3-6) rep range.

    Do 2 or 3 exercises in the medium (8-12) rep range.

    Finish off with some pump/vanity sets in the higher (12-15) rep ranges.
  • grantdumas7
    grantdumas7 Posts: 802 Member
    It's eating at a deficit not your reps or your workout.
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    It's eating at a deficit not your reps or your workout.
    For weight loss, yes. But she specifically asked about shifting her focus toward gaining strength. That involves strength training.
  • grantdumas7
    grantdumas7 Posts: 802 Member
    It's eating at a deficit not your reps or your workout.
    For weight loss, yes. But she specifically asked about shifting her focus toward gaining strength. That involves strength training.
    Oops.. I should have read it closer. But I did see she also wants to "tone" We know she means lose some fat to look more defined. This is where a calorie deficit would come in.
  • jameshundson
    jameshundson Posts: 7
    According to me higher weight lower reps is perfect. Focus on cardio and weight lifting for getting cutting body. The more calories you burn, the faster your going to lose weight, so focus on muscles like the legs, abdominals, back, and chest. More you lose your extra fat, your will build cutting body. Keep eye on your diet it should contain lots of protein, good fats and complex carbs. Decrease your daily calories by around 100 each day. This process is steady and slow. But it works
  • astronomicals
    astronomicals Posts: 1,537 Member
    ughhh....

    high reps= muscular endurance and more hypertrophy (gain in size)

    Low reps= more strength gains and less hypertrophy

    they arent mutually exclusive...

    after becoming accustomed to lifting you'll generally employ a program that uses a variety of rep ranges, but, you should start with something more simplistic because alternating rep ranges (aka periodization) is not necessary for a novice... im not saying you cant do it, I'm saying you'll make great progress without doing it.

    All Pro's beginner routine is a higher rep range beginner program
    Stronglifts and Starting Strength are lower rep range beginner programs

    theres others as well.

    good luck
  • astronomicals
    astronomicals Posts: 1,537 Member
    Decrease your daily calories by around 100 each day. This process is steady and slow. But it works

    absolutely not

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