Necesary to purposely limit amount of weight lifted?

Fithealthyforlife

People are telling me that it's not good to lift too heavy because it's bad for your joints and your heart. Assuming you build up gradually and never use a weight that you have to really strain to lift, is this true or is it simply a myth? I'd hate to have to purposely limit the amount of weight I use someday when it becomes "too much". Also, if anyone has sources to back up information, that'd be great. Thanks!

ami5000psu

A basic google search points to weight lifting being problematic if you have a preexisting heart condition or uncontrolled blood pressure.

http://www.medicalnewstoday.com/articles/77017.php
http://www.mayoclinic.com/health/weightlifting/AN00637

Fithealthyforlife

A basic google search points to weight lifting being problematic if you have a preexisting heart condition or uncontrolled blood pressure.

http://www.medicalnewstoday.com/articles/77017.php
http://www.mayoclinic.com/health/weightlifting/AN00637

This is the one I had seen years ago:

http://vpdevdel.centralbap.com/News/Health+news?articleid=516325

He says to limit upper body poundages to HALF your body weight.

Is it me, or is this depressing? I'm a beginner, and I'm already using more than that.
.

Red_Sparrow

It's bad for your joints....if you lift with bad form.

The article you linked is discussing high-intensity weightlifting in people who already are at risk . You said, "Assuming you build up gradually and never use a weight that you have to really strain to lift"... so if that's what you're doing, as opposed to progressive overload/to-failure lifting, you're probably fine.

http://stronglifts.com/strength-training-cardiovascular-fitness-blood-pressure/

kapoorpk

It depends on your goal...in general though, you should always ramp up.

If your goal is to build muscle endurance, the heavy lifting isn't necessary, higher reps are.

If your goal is to build significant muscle mass, the heavy lifting is necessary.

But, you must ramp up gradually, earning the right, if you will, to lift heavier.

You also must work all major muscle groups or you won't be able to support certain lifts.

you must warm up in general before lifting, then perform a set with very light weights on each exercise before lifting heavier.

One way to gauge weight is that, for endurance, you ought to be able to lift only enough to do 3 sets of 10 reps. If you cant' down shift on the weight. For muscle mass gain, you should be able to do at 4 sets of least 5-7-8 reps. If you lift more, go heavier.

Good luck

DopeItUp

Yes, I would definitely limit the amount of weight lifted. Any amount that you can lift with good form is good. Once your form starts crapping the bed it's time to scale back a little. Other than that, have at it.

Fithealthyforlife

To me, the guidelines you all have discussed are important to follow. I'm not power-lifting or doing Crossfit where it's all about the amount of weight you lift...I'm training for muscle and some strength. This requires keeping the movements relatively slow and very controlled. It's just that, if you listen to the suggestions for doing light weights at high reps, it's very hard to gain muscle. I did that for six months with very little results. All it does is maintain what you already have. There has to be some significant weight on the bar to gain strength. And here is a physician-researcher who feels it's not the greatest idea to lift more than half your body weight. So, by that token, a morbidly obese person should be allowed to lift more...when in reality, their heart would give out faster.

heatherloveslifting

So, the key points I took from the article are:

1) yes, you're right, "Aortic dissection strikes about two of every 10,000 people" does sound scary. (would translate to 20 deaths/100,000 people)

So I looked up some stats on the cdc website and found

2) more recent studies suggest an aortic dissection rate of only about 3/100,000, not all of which result in death.
(http://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_aortic_aneurysm.htm
-they cite Ramanath VS, Oh JK, Sundt TM, Eagle KA. Acute aortic syndromes and thoracic aortic aneurysm. Mayo Clin Proc. 2009;84(5):465–481.)

3) The frequency of a regular heart attack is about 193/100,000. (so about 64 times higher). (http://www.cdc.gov/nchs/fastats/heart.htm)
If you increase your general and cardiovascular fitness, your risk of regular heart attack decreases.

4) "those with a family history of aneurysm or dissection, underlying high blood pressure, and those at or beyond middle age should be cautious".
If I had high blood pressure or family history or something, I would probably consider having an echocardiogram. Since I don't have any risk factors I will continue to lift as much as I can. If you are at all worried about it, get the ECG. :flowerforyou:

Fithealthyforlife

2) more recent studies suggest an aortic dissection rate of only about 3/100,000, not all of which result in death.
(http://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_aortic_aneurysm.htm
-they cite Ramanath VS, Oh JK, Sundt TM, Eagle KA. Acute aortic syndromes and thoracic aortic aneurysm. Mayo Clin Proc. 2009;84(5):465–481.)

3) The frequency of a regular heart attack is about 193/100,000. (so about 64 times higher). (http://www.cdc.gov/nchs/fastats/heart.htm)
If you increase your general and cardiovascular fitness, your risk of regular heart attack decreases.

That's a telling statistic. It's definitely rare. Thanks.

MisterDerpington

Bro science. Unless you have a prior condition which will limit you from weight lifting. Otherwise, just lift the weight and progress gradually.

MisterDerpington

To me, the guidelines you all have discussed are important to follow. I'm not power-lifting or doing Crossfit where it's all about the amount of weight you lift.

Please please please do not lump Powerlifting in with Crossfit. Powerlifters are real athletes and typically practice good form (though geared lifters vs. raw squatting is another thread entirely).

BrianSharpe

People are telling me that it's not good to lift too heavy because it's bad for your joints and your heart. Assuming you build up gradually and never use a weight that you have to really strain to lift, is this true or is it simply a myth? I'd hate to have to purposely limit the amount of weight I use someday when it becomes "too much". Also, if anyone has sources to back up information, that'd be great. Thanks!

Sounds like the same people who will tell you that running wrecks your knees and point the fact that there have been several fifth line deaths at marathons over the past few years.

and like running........build up progressively, injuries slow your progress more than following a common sense approach will.

tonynguyen75

To me, the guidelines you all have discussed are important to follow. I'm not power-lifting or doing Crossfit where it's all about the amount of weight you lift.

Please please please do not lump Powerlifting in with Crossfit. Powerlifters are real athletes and typically practice good form (though geared lifters vs. raw squatting is another thread entirely).

Many "real" athletes do Crossfit as well. There's nothing wrong with Crossfitters who have strict form. But if I'm talking to someone who says he can do 20 pullups, all of which he has to kipp, then I just SMH.

trojanbb

lifting heavy low rep for decades will usually wreak havoc on joints. but this is with guys lifting 400+ on all the big lifts.

Fithealthyforlife

Sounds like the same people who will tell you that running wrecks your knees and point the fact that there have been several fifth line deaths at marathons over the past few years.

Actually, yeah. You're right on the mark about that. It is the same exact people, and they're saying both.

As far as I'm concerned, case closed. Nothing to worry about.