How heavy is heavy?
sazzabox
Posts: 21 Member
I go to the gym and work out with dumbbells and the bar. How heavy is heavy? You hear about women lifting heavy to burn fat, tone up and generally improve strength and fitness. For example at the moment I'm doing 15kg (33lb) on chest press without struggling and also 80kg (176lb) on squats. Obviously with eating plenty of protein. Limiting carbs and fat. Is this about right? Age 25 and 5ft 9 (179cm) views on how it will change my physique?
2
Replies
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Heavy will be different for everyone as some people are naturally stronger than others. How many sets/reps can you do at those weights? That range is also a personal choice (although I wouldn't go more than 20) but the last rep of each set should be difficult so that you can't do another one with good form. As you get stronger you can add more weight to continue to get to the same number of sets.
ETA: If you follow a structured lifting programme it might take some of the guesswork out for how many reps you should be doing. This thread is great for recommendations
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p14 -
Heavy will be different for everyone as some people are naturally stronger than others. How many sets/reps can you do at those weights? That range is also a personal choice (although I wouldn't go more than 20) but the last rep of each set should be difficult so that you can't do another one with good form. As you get stronger you can add more weight to continue to get to the same number of sets.
ETA: If you follow a structured lifting programme it might take some of the guesswork out for how many reps you should be doing. This thread is great for recommendations
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Thanks for your advice. Currently doing 3 sets of 8. I have a personal trainer who advises me with a plan but just need to lose more fat I guess as it's making my arms look bulky. Thanks3 -
I tend to look at it as % of body weight, for example, a 60kg individual lifting 30kg is more impressive than a 90kg individual lifting 30kg, as it's 50% vs 33% of their body weight. But obviously the amount you can lift depends on the muscles you're working, what exercise you're doing, etc., just using a scale of "from 1 to 10 how much effort do I think I've used" once you've finished is a good indicator2
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Whatever is “heavy” for you is heavy.8
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You could always find out what your 1 rep max is then work on 85%+ of your 1RM, then it's heavy for you.
https://www.bodybuilding.com/fun/other7.htm1 -
I just wonder when do you start getting bulky? Obviously the heavier you lift the bigger the muscle?7
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What's your goal?
Strength isn't really related to physique changes or a certain look... You can be strong and lean, strong and fat, strong and little, strong and big...
Lifting heavy is relative, you just need to be progressing - following a structured program will be beneficial.
You also don't need to always lift heavy - people can get good results going lighter but lifting in different ways.
For weight loss, and being lean, focus on your diet - you don't need high protein and low carb/fat, a more balanced approach would probably be better for you. Calories are what matter at the end of the day - if you're in a deficit, eating sufficient protein is also important (0.8g per lb of body weight is recommended).3 -
If you can get more than 8 reps, it's too light, less than 4 and it's too heavy...
That being said, there are advantages to training above and below these thresholds7 -
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Whatever is heavy for you... it should be challenging but you want to be able to perform the prescribed reps/sets with proper form.
In order to progress, you want to make sure you focus on progressive overload.. essentially lifting more weight over time (it can be more weight, more sets, less rest between sets, more frequency etc).
Another vote for following a program (to add: just saw you have a trainer.. just make sure you are progressing over time and you feel challenged but able to recover)
And you don't need to up the protein so much and limit carbs and fat.. keep in a deficit, get enough protein, fat, and fill the rest with carbs.
Also be consistent and have patience, results take time.2 -
Whatever is heavy for you... it should be challenging but you want to be able to perform the prescribed reps/sets with proper form.
In order to progress, you want to make sure you focus on progressive overload.. essentially lifting more weight over time (it can be more weight, more sets, less rest between sets, more frequency etc).
Another vote for following a program.
And you don't need to up the protein so much and limit carbs and fat.. keep in a deficit, get enough protein, fat, and fill the rest with carbs.
Also be consistent and have patience, results take time.
Thanks. I wouldn't say I'm constantly limiting carbs. I up them on training days and reduce on rest days. Fat stays at 30-40g a day. I like eating lots of chicken and other protein and stops me reaching for other bad food.0 -
Heavy will be different for everyone as some people are naturally stronger than others. How many sets/reps can you do at those weights? That range is also a personal choice (although I wouldn't go more than 20) but the last rep of each set should be difficult so that you can't do another one with good form. As you get stronger you can add more weight to continue to get to the same number of sets.
ETA: If you follow a structured lifting programme it might take some of the guesswork out for how many reps you should be doing. This thread is great for recommendations
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Thanks for your advice. Currently doing 3 sets of 8. I have a personal trainer who advises me with a plan but just need to lose more fat I guess as it's making my arms look bulky. Thanks
What is your overall goal with the lifting? Are you eating at maintenance calories or a calorie deficit?
If new to lifting you are going to build newbie muscle gains but so much is driven by your calorie intake and like you stated getting adequate protein intake in your diet and if the program is designed for progressive overload.
Your muscles will generally be pumped up. But again your regime (calories, protein and how your program is designed) will determine the end goal with your lifting.
Avoiding carbs and fats are not necessary, just balanced enough to fit your specified goals.
eta: heavy is what ever is heavy for you, since you have a trainer I am sure he/she is working with you on proper form and being safe, following the program, getting adequate rest/recovery and diet will get you desired results.0 -
Heavy will be different for everyone as some people are naturally stronger than others. How many sets/reps can you do at those weights? That range is also a personal choice (although I wouldn't go more than 20) but the last rep of each set should be difficult so that you can't do another one with good form. As you get stronger you can add more weight to continue to get to the same number of sets.
ETA: If you follow a structured lifting programme it might take some of the guesswork out for how many reps you should be doing. This thread is great for recommendations
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Thanks for your advice. Currently doing 3 sets of 8. I have a personal trainer who advises me with a plan but just need to lose more fat I guess as it's making my arms look bulky. Thanks
What is your overall goal with the lifting? Are you eating at maintenance calories or a calorie deficit?
If new to lifting you are going to build newbie muscle gains but so much is driven by your calorie intake and like you stated getting adequate protein intake in your diet and if the program is designed for progressive overload.
Your muscles will generally be pumped up. But again your regime (calories, protein and how your program is designed) will determine the end goal with your lifting.
Avoiding carbs and fats are not necessary, just balanced enough to fit your specified goals.
To tone up and lose body fat along with gaining strength.
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I just wonder when do you start getting bulky? Obviously the heavier you lift the bigger the muscle?
Bulky is due to gaining muscle, typically in a surplus with time.. paired with higher bodyfat. It doesn't happen overnight and should not happen in a deficit. Obviously everyone's definition can be different. Some people consider too much muscle definition to be bulky (which is more about bodyfat than size).
While more muscle can make one stronger and able to lift more, muscle size doesn't necessarily correlate to how heavy one can lift.2 -
Whatever is heavy for you... it should be challenging but you want to be able to perform the prescribed reps/sets with proper form.
In order to progress, you want to make sure you focus on progressive overload.. essentially lifting more weight over time (it can be more weight, more sets, less rest between sets, more frequency etc).
Another vote for following a program.
And you don't need to up the protein so much and limit carbs and fat.. keep in a deficit, get enough protein, fat, and fill the rest with carbs.
Also be consistent and have patience, results take time.
Thanks. I wouldn't say I'm constantly limiting carbs. I up them on training days and reduce on rest days. Fat stays at 30-40g a day. I like eating lots of chicken and other protein and stops me reaching for other bad food.
I would up fats - 0.35-0.45g per lb of body weight... You need fats for good health and body function...1 -
Heavy will be different for everyone as some people are naturally stronger than others. How many sets/reps can you do at those weights? That range is also a personal choice (although I wouldn't go more than 20) but the last rep of each set should be difficult so that you can't do another one with good form. As you get stronger you can add more weight to continue to get to the same number of sets.
ETA: If you follow a structured lifting programme it might take some of the guesswork out for how many reps you should be doing. This thread is great for recommendations
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Thanks for your advice. Currently doing 3 sets of 8. I have a personal trainer who advises me with a plan but just need to lose more fat I guess as it's making my arms look bulky. Thanks
What is your overall goal with the lifting? Are you eating at maintenance calories or a calorie deficit?
If new to lifting you are going to build newbie muscle gains but so much is driven by your calorie intake and like you stated getting adequate protein intake in your diet and if the program is designed for progressive overload.
Your muscles will generally be pumped up. But again your regime (calories, protein and how your program is designed) will determine the end goal with your lifting.
Avoiding carbs and fats are not necessary, just balanced enough to fit your specified goals.
To tone up and lose body fat along with gaining strength.
Are you eating at maintenance calories or in a small calorie deficit? You won't build a ton of muscle without purposely doing so, i.e. eating at surplus and progressive overload program.
If you trust your trainer, stick with the program lay out. Like I said, diet will be the end all to what you see over time. It takes quite a while to recomp.2 -
Heavy will be different for everyone as some people are naturally stronger than others. How many sets/reps can you do at those weights? That range is also a personal choice (although I wouldn't go more than 20) but the last rep of each set should be difficult so that you can't do another one with good form. As you get stronger you can add more weight to continue to get to the same number of sets.
ETA: If you follow a structured lifting programme it might take some of the guesswork out for how many reps you should be doing. This thread is great for recommendations
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Thanks for your advice. Currently doing 3 sets of 8. I have a personal trainer who advises me with a plan but just need to lose more fat I guess as it's making my arms look bulky. Thanks
What is your overall goal with the lifting? Are you eating at maintenance calories or a calorie deficit?
If new to lifting you are going to build newbie muscle gains but so much is driven by your calorie intake and like you stated getting adequate protein intake in your diet and if the program is designed for progressive overload.
Your muscles will generally be pumped up. But again your regime (calories, protein and how your program is designed) will determine the end goal with your lifting.
Avoiding carbs and fats are not necessary, just balanced enough to fit your specified goals.
To tone up and lose body fat along with gaining strength.
Are you eating at maintenance calories or in a small calorie deficit? You won't build a ton of muscle without purposely doing so, i.e. eating at surplus and progressive overload program.
If you trust your trainer, stick with the program lay out. Like I said, diet will be the end all to what you see over time. It takes quite a while to recomp.
Currently eating in a slight deficit. So 1800 calories. I appreciate all your guidance x0 -
Heavy will be different for everyone as some people are naturally stronger than others. How many sets/reps can you do at those weights? That range is also a personal choice (although I wouldn't go more than 20) but the last rep of each set should be difficult so that you can't do another one with good form. As you get stronger you can add more weight to continue to get to the same number of sets.
ETA: If you follow a structured lifting programme it might take some of the guesswork out for how many reps you should be doing. This thread is great for recommendations
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Thanks for your advice. Currently doing 3 sets of 8. I have a personal trainer who advises me with a plan but just need to lose more fat I guess as it's making my arms look bulky. Thanks
What is your overall goal with the lifting? Are you eating at maintenance calories or a calorie deficit?
If new to lifting you are going to build newbie muscle gains but so much is driven by your calorie intake and like you stated getting adequate protein intake in your diet and if the program is designed for progressive overload.
Your muscles will generally be pumped up. But again your regime (calories, protein and how your program is designed) will determine the end goal with your lifting.
Avoiding carbs and fats are not necessary, just balanced enough to fit your specified goals.
To tone up and lose body fat along with gaining strength.
Are you eating at maintenance calories or in a small calorie deficit? You won't build a ton of muscle without purposely doing so, i.e. eating at surplus and progressive overload program.
If you trust your trainer, stick with the program lay out. Like I said, diet will be the end all to what you see over time. It takes quite a while to recomp.
Currently eating in a slight deficit. So 1800 calories. I appreciate all your guidance x
I've been where you are!
It looks like you just need to stay the course, the slight deficit will help you shed some fat and continuing to work with the lifting to reach your desired goal. Time and patience is all you need. Just keep eating, lifting and resting!0 -
Thank you. I've lost 5 stone since the start. Now I think it's the last slog to get to where I need and I'm becoming impatient! I'll take your advice and will get there eventually x1
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Thank you. I've lost 5 stone since the start. Now I think it's the last slog to get to where I need and I'm becoming impatient! I'll take your advice and will get there eventually x
Amazing progress! And the last is the most difficult and frustrating. lol I have no doubt you will get there!!! Best of luck!!!1 -
JerSchmare wrote: »Mr_Healthy_Habits wrote: »If you can get more than 8 reps, it's too light, less than 4 and it's too heavy...
That being said, there are advantages to training above and below these thresholds
This is false.
I have days where I do singles, testing my MAX. There are days where I just do 1 or 2 reps working strength. There is never a “never” or “always”. You do whatever supports your goal.
OP: do you always do 8 reps on everything?
Not always. I try to get 10 on majority but as I'm upping strength it's been 8s0 -
This content has been removed.
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Thank you. I've lost 5 stone since the start. Now I think it's the last slog to get to where I need and I'm becoming impatient! I'll take your advice and will get there eventually x
Amazing progress! And the last is the most difficult and frustrating. lol I have no doubt you will get there!!! Best of luck!!!
Thanks. That's what I keep saying. Think I'm a tad harsh on myself sometimes.
8 -
Thank you. I've lost 5 stone since the start. Now I think it's the last slog to get to where I need and I'm becoming impatient! I'll take your advice and will get there eventually x
Amazing progress! And the last is the most difficult and frustrating. lol I have no doubt you will get there!!! Best of luck!!!
Thanks. That's what I keep saying. Think I'm a tad harsh on myself sometimes.
Girl those pics are awe-inspiring!!! Yes yes you are being too hard on yourself, but I think we all are to some degree and in some respects it might help us keep moving forward. I think I will always be a work in progress (I turn 50 this year) and always wanting to improve no matter getting stronger, leaner, or improving fitness goals overall.
Enjoying the process is important for me, so that drives me as well!!
You look amazing!!! Well done!!!!!!!!2 -
JerSchmare wrote: »Mr_Healthy_Habits wrote: »If you can get more than 8 reps, it's too light, less than 4 and it's too heavy...
That being said, there are advantages to training above and below these thresholds
This is false.
I have days where I do singles, testing my MAX. There are days where I just do 1 or 2 reps working strength. There is never a “never” or “always”. You do whatever supports your goal.
OP: do you always do 8 reps on everything?
Well then depending on what you're trying to accomplish, it most certainly can be true... However, If you just want to see how heavy you can lift, I guess it may be false
Also, I did say that there are benefits to lifting out of this rep range0 -
Heavy is 3-5 reps... usually within 10-25% of your 1RM1
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You know what's heavy, a max. Sets of 2 not so much, Sets of 3 even lighter. I use to do drop sets, max then drop 20 for 2,drop 20 for 4, drop 20 for 6,drop 20 for 8. That was my heavy day. 5 sets of 5 was my medium heavy day. Light days were sets of 10 or more. It's different for everyone. My max day was a max effort, meaning I could not get one more rep than I did. Of course this was when I was younger.
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I kept quizzing my PT on much the same thing.
Both low weights/high reps, and heavy weights/low reps can have a place in a varied but progressive lifting plan. Both certainly feature in mine, but I think my highest rep set is a 15 so not, like, CRAZY high reps.
One concept I find helpful is "time under tension" and training volume overall. What we track, as well as my weights and reps, is weight multiplied by reps then add up across all the sets for the session. This gives a way of comparing total volume when I've upped my weight but had to drop my reps from, say, 10 to 8 at the new weight.
(The only lift I'm even slightly proud of is my bench, which is 40kg for 4 sets of 4-5. (I weigh a bit under 60kg.) No idea what my single rep max is at the moment though! We don't talk about my squats/deads
) 2 -
The simplest way I've ever had it explained to me; think of volume and intensity on a scale of 1 to 10. Volume = sets and reps, intensity = weight; volume + intensity should come out somewhere around 10. So a 1 rep max squat = 10 intensity with corresponding volume = 1, body weight squat is intensity = 1 but can still be hard if you do 100 reps, volume = 10.
You've gotten some great advice, how heavy you go and at what intensity is very much dependent on your goals, just know this about weight training, rarely is there a blanket correct answer, but for your stated goals 3-5 sets, 3-8 reps is probably where you want to stay. And that's as a novice, a year from now you should need an intermediate program which would look totally different.
Congrats on the great results so far!1
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