lifting weights for endurance or building?

Mistapholeezkat

I am in my last 10 lb phase and want some definition (no more bat wings, lean arms and legs with no jiggly bits).... So do I lift heavy at low reps or lift lighter with high reps. For example, since I just started out I am doing bicep curls, 10lbs x 15 reps...3 sets. Will I see results with this or only if I increase weights?
41 yr old female..133lbs, 5'5...23% fat (want to cut some fat as well)

distinctlybeautiful

I just finished typing my response and realized I was advising you like I'm an authority on the subject, so I wanted to come back and preface this by saying I have no qualifications to back any of this up.. it's solely based on my own experience.

Heavy with lower reps. We do three sets of ten on most lifts, a few more or fewer reps on some lifts. You should be lifting a weight heavy enough that you can keep good form but also that your last few reps on your last set are very difficult. And then you should progressively lift heavier weights. I've been at it a little under a year and dropped from 33% body fat to 24% - and I gained almost 5 pounds of muscle! Don't be afraid to gain muscle.. it looks great! I still find myself pleasantly surprised when I catch my relatively new muscles in the mirror!

cgvet37

It depends if you want to work more on muscle endurance, or more on muscle strength. That's going to determine your weight and rep range. If you want to work more on endurance, I would use lighter weight and do 3-4 sets and 15-18 reps. If you want to work more on strength, I would use heavier weight and do 3-4 sets and 8-10 reps. If you are wanting to work on both, I would throw in some circuit training, drop sets, or pyramids.

rileyes

I say lift heavy --low (3) reps to keep LBM while on a deficit (or slowly build on a recomp). You can get more lighter sets in as you build to the heavy sets through the warm up and then you can trickle down with some lighter sets. But, you said endurance in your title too. For that I would circuit train (4x10) with heavy free weights--perhaps superset a compound lift with a Plyo movement.

Mistapholeezkat

Thanks everyone!!

se015

Mistapholeezkat wrote: »

I am in my last 10 lb phase and want some definition (no more bat wings, lean arms and legs with no jiggly bits).... So do I lift heavy at low reps or lift lighter with high reps. For example, since I just started out I am doing bicep curls, 10lbs x 15 reps...3 sets. Will I see results with this or only if I increase weights?
41 yr old female..133lbs, 5'5...23% fat (want to cut some fat as well)

Everyone gets caught up in rep schemes. When it comes to being fit, lifting weights is basically the same for everyone. The main exception is for power lifters which most people on this site are not interested in becoming and for those who want for some reason build muscle endurance training which doesn't really do anything from what I've read at least. You want to be able to perform the exercise correctly but you also want to lift enough weight so that it produces what's called MECHANICAL TENSION while also applying METABOLIC STRESS on your body. To meet those two requirements for muscle growth which is what you want to do since you want to lower body fat and replace it with muscle I"d assume....then your reps should be anywhere from 5-8 reps per set. Some say 6-8 and some say 4-6 depending on who you read, but it's always around 5 reps per set that's basically your target number. Anything below 4 and it's just too damn heavy and you're just trying to max out (power lifting). Anything above 8 really is just going to cause metabolic stress but no mechanical tension for your muscles, does this make sense?. This type of lifting coupled with a solid cardio program behind it will get you toned and lean! Don't forget to get plenty of sleep, drink lots of water (gallon a day), vitamins, and good clean foods.

blues4miles

What are your goals? Aesthetics? Is there some other sport/activity you do that you want your lifting to compliment?

rileyes

Mistapholeezkat wrote: »

I am in my last 10 lb phase and want some definition (no more bat wings, lean arms and legs with no jiggly bits).... So do I lift heavy at low reps or lift lighter with high reps. For example, since I just started out I am doing bicep curls, 10lbs x 15 reps...3 sets. Will I see results with this or only if I increase weights?
41 yr old female..133lbs, 5'5...23% fat (want to cut some fat as well)

The Bicep curls may give you a momentary pump. But if you are not progressively increasing the resistance, you are basically maintaining.

Have you tried a program like SL5x5? It is a compound lift beginner program that can help lean out your whole body in less time than isolation movements. It is a strength program or perhaps hybrid program (5 sets of 5 reps) that can increase your power to move more weight.

SezxyStef

•1-5 Reps Per Set = Mostly Strength
•5-8 Reps Per Set = Strength AND Muscle Equally
•8-10 Reps Per Set = Muscle With Some Strength
•10-12 Reps Per Set = Muscle With Some Endurance
•12-15 Reps Per Set = Endurance With Some Muscle
•15-20 Reps Per Set = Mostly Endurance

THis was given to me...

I started with 1-5 reps and did that for years (3) recently I have started to up my reps using 65% of my max for the first round, then up the weight and do another round.

Typically looks like this

1 week - 5 reps
2nd week - 6 reps
3rd week - 7 reps
4th week - deload to 5 reps

5th week - 6 reps
6th week - 7 reps
7th week - 8 reps
8th week - 6 reps

9th week - 7 reps
10th week - 8 reps
11th week - 9 reps
12th week - 7 reps (deload)

The increase weights by 2.5 on upper and 5 on lower repeat.

cgvet37

Seth1825 wrote: »

Mistapholeezkat wrote: »

I am in my last 10 lb phase and want some definition (no more bat wings, lean arms and legs with no jiggly bits).... So do I lift heavy at low reps or lift lighter with high reps. For example, since I just started out I am doing bicep curls, 10lbs x 15 reps...3 sets. Will I see results with this or only if I increase weights?
41 yr old female..133lbs, 5'5...23% fat (want to cut some fat as well)

Everyone gets caught up in rep schemes. When it comes to being fit, lifting weights is basically the same for everyone. The main exception is for power lifters which most people on this site are not interested in becoming and for those who want for some reason build muscle endurance training which doesn't really do anything from what I've read at least. You want to be able to perform the exercise correctly but you also want to lift enough weight so that it produces what's called MECHANICAL TENSION while also applying METABOLIC STRESS on your body. To meet those two requirements for muscle growth which is what you want to do since you want to lower body fat and replace it with muscle I"d assume....then your reps should be anywhere from 5-8 reps per set. Some say 6-8 and some say 4-6 depending on who you read, but it's always around 5 reps per set that's basically your target number. Anything below 4 and it's just too damn heavy and you're just trying to max out (power lifting). Anything above 8 really is just going to cause metabolic stress but no mechanical tension for your muscles, does this make sense?. This type of lifting coupled with a solid cardio program behind it will get you toned and lean! Don't forget to get plenty of sleep, drink lots of water (gallon a day), vitamins, and good clean foods.

I'm having trouble understanding your philosophy. Saying that anything over 8 reps does not create mechanical tension? Next time you do barbell curls, take off then lbs. over what you normally do. Now perform 20 reps. If you don't get a pump, then you are doing something wrong. Yes, muscle endurance training does something. I have seen guys that can bench 300+ lbs., but can barely do 20 pushups. I have seen guys that can do 50+ pushups, but can't bench 300+ lbs. I realize you train around what your overall goals are. I work on having a balance of both strength and endurance. So besides my routines, that I change frequently, I also do circuit training.

cajuntank

Getting the definition you are after is mostly going to come from continued fat loss from diet anyways.

In short, just get on a well structured program aligned to your goals and that you enjoy. There are many good beginner programs that will teach you the basics mentioned on these forums. Don't worry about the nuances till later.

Also, just a FYI on the rep range banter, thought I'd throw this in as its informative.



http://strengtheory.com/hypertrophy-range-fact-fiction/

cgvet37

I look at programs like a tool. I for one plateau quickly if I don't frequently change my program. I don't believe any one program is King. I understand the point of the SL5x5 program. It has its place. I guess I just look at things differently.

rileyes

cgvet37 wrote: »

I look at programs like a tool. I for one plateau quickly if I don't frequently change my program. I don't believe any one program is King. I understand the point of the SL5x5 program. It has its place. I guess I just look at things differently.

SL is a CNS training tool. It is a program that helps to increase maximal strength fast. And then you stall. And look for another tool...

Mistapholeezkat

thanks everyone, great stuff!

cwolfman13

I don't live in any one particular rep range...I don't believe in "specialization" unless you have to. As a matter of general fitness I believe working in cycles of various rep ranges to be the most advantageous for most people, and that's exactly what I do.

I would also recommend following a good established program rather than doing whatever on your own...you will see better results following a structured program or working with a trainer to structure your program.