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What Exactly IS heavy lifting?
mimi337
Posts: 107 Member
I started the 5x5 strong lifts program four weeks ago and i think it's great. I'm surprised by how quickly I've been able to up my weights -- barbell chest press 70 lbs.
deadlift 60 lbs.
barbell row (overhand grip) 50 lbs.
OHP barbell 40 lbs.
Squat - have only done ONE set at 45lbs. All the rest are BW sets because I'm still working on form and balance.
But sometimes I want to do more because I like testing myself and because it's fun. So some days I mix it up and add dumbbell chest press (15 lbs), standing lunge (5lbs), lat pulldown - progressive sets: 12 @45, 5@55, 5@60, 5@65, 5@70), pushups, dumbbell fly - 2@15lbs, 1@10 lbs for example. My previous work outs, four years ago, were mostly pyramid sets 3 x a week whole body. Before stronglifts I was starting to do a split routine but thought I should do compound exercises instead. And voila, here I am.
But a question remains -- am I lifting heavy? Is it heavy because I get to the final set and I'm grunting and sweating? Or is it heavy because I've gone from OHP 25 lbs to 50 lbs? I want to make sure I'm doing the toughest work out that I can to gain muscle, lose fat and eat alot of yummy stuff. Appreciate any feedback -- Mimi
deadlift 60 lbs.
barbell row (overhand grip) 50 lbs.
OHP barbell 40 lbs.
Squat - have only done ONE set at 45lbs. All the rest are BW sets because I'm still working on form and balance.
But sometimes I want to do more because I like testing myself and because it's fun. So some days I mix it up and add dumbbell chest press (15 lbs), standing lunge (5lbs), lat pulldown - progressive sets: 12 @45, 5@55, 5@60, 5@65, 5@70), pushups, dumbbell fly - 2@15lbs, 1@10 lbs for example. My previous work outs, four years ago, were mostly pyramid sets 3 x a week whole body. Before stronglifts I was starting to do a split routine but thought I should do compound exercises instead. And voila, here I am.
But a question remains -- am I lifting heavy? Is it heavy because I get to the final set and I'm grunting and sweating? Or is it heavy because I've gone from OHP 25 lbs to 50 lbs? I want to make sure I'm doing the toughest work out that I can to gain muscle, lose fat and eat alot of yummy stuff. Appreciate any feedback -- Mimi
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Replies
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Heavy lifting is really when you do no more than about 8 reps per set, to near failure (some will argue that more than 8 is not 'heavy' but this is subjective imo and also depends on the amount of sets you do). The amount you lift is very individual. The main thing to focus on is progressive loading - adding reps or weight each time.
You do not have to 'lift heavy' to lose weight or even maintain LBM. The standard 5 x 5 or 3/4 x 8 is a good 'compromise' so that it includes some myofibril and some sarcoplasmic hypertrophy (strength and mass, respectively), which is a good thing to do while in a deficit. If you decide to bulk or have other goals, a routine more specific to those goals may be more beneficial.0 -
Locking for admin purposes so we can track active threads. Please feel free to PM either myself or SideSteel to unlock if you have further questions, including a link to this thread, and we will unlock so you can pose them.0
This discussion has been closed.