Lifting while losing weight? And other questions...

natalieyeo39

Hello, I have a noob-ish questions, if I'm on a calorie deficit and I do some weight training, should I be pushing for heavier weights or should I do reps till failure? E.g. I usually do leg curls at 30 x 8 reps twice, which feels pretty tired, then yesterday I tried it at 40 and I could only do 2 reps of 5! im pretty sure that 8-12 reps is the optimum... I also heard that since I'm losing weight I can't build muscle anyway so there's no point pushing for heavier weights right? I'm pretty bothered that my upper torso is much weaker than my lower body, I can easily do 35-40 for leg machines but only 15-20 for upper body!

Btw right now I only use the machines because I'm terrified by free weights!

1) the guys in the area all seem to lift heavy, like 50lbs at least. I can only do like 20...
2) they constantly seem to be adjusting the chairs/flat area where you sit/lie to lift weights, which I have no idea how to
3) it's full of guys

I actually had a gym trainer instruct me to for the first time i joined the gym, but he just put me on the elliptical and got me to do HIIT...

Btw are squats better in a shoulder wide apart stance or much wider stance. I prefer the wide stance because when I do close squats it feels weird because it almost feels like there aren't enough space for my hips and thighs to move? Not sure how to explain it....

AlicesNirvanaHealthWellness

Bump

MB_Positif

Ultimately you should continue lifting weights during your loss. You will likely not gain any muscle mass while eating at a deficit, but lifting will help you retain muscle mass that you have already.

If the number of pounds you are lifting feels heavy to you and you go to failure, then that is heavy for you. It doesn't matter what other people are lifting. Don't worry about the guys in the free weights room, watch and learn from them (unless they have crappy form, then don't learn from them). Ask for help adjusting things.

Good luck!

toddis

When beginning weight training a lot of your strength gains are actually the nervous system getting better at activating the muscles. I'm under the impression that one can recompose their body while under a slight deficit, but at a larger deficit the strength training helps to reduce the amount of lean tissue lost.

Rep ranges should generally be >8 for strength, 8-12ish for hypertrophy , 12+ for endurance. When people say lift heavy I believe they are talking about the >8 rep range.

If you don't know how the benches work, ask a friendly looking person....or fiddle with them when no one is looking.

Squat width is affected by and affects many things. Do what you feel is comfortable and allows you to have correct form. I've personally made my stance wider as it helps keep my back more upright.

cdahl383

You should continue to lift heavy and increase weight or reps when you can. Your muscles can still adapt and become stronger without gaining mass (as the other poster stated above, neural adaptations, etc)

The leg muscles are the largest in the body so it makes sense that your lower body is stronger. If you look at bodybuilder's lifts they generally have larger lifts for squats and deadlifts than they do bench press or overhead press. I wouldn't worry about that too much. Just continue to lift and push yourself and the results will come.

I would just ask some people for help, either who work at the gym or someone else working out there. If you're confused about how to do something it never hurts to ask for help. Most people are willing to help someone out who is trying to learn. Just keep in mind that not everyone at the gym knows proper form. You could also look up exercises on Youtube and watch several different videos to pick up what is the best form and how to do different exercises.

I generally stick with the 6-12 rep range. If I can't do at a bare minimum 6 reps with good form then its too heavy. I try to do at least 8 reps with good form usually though. Once I hit 12 reps I see if I can do that for all three sets. Then if I get closer to 15 I up the weight.

I've been eating at a 20% deficit since late August, have lost 13 lbs, and have gone up significantly on all my lifts.

cdahl383

I believe I read where you want to have your feet around 12 inches apart and your feet pointing out straight (not angled in or out) to keep your knee straight when squatting. I'm sure if that is too narrow you could widen your stance, but just keep your knees and feet straight out so you don't jack up your knee.

alifer

I would definitely recommend asking someone at the gym to help you with correct settings on the machines. If you dont , you could injure yourself by not using proper form.

sarahrbraun

Hello, I have a noob-ish questions, if I'm on a calorie deficit and I do some weight training, should I be pushing for heavier weights or should I do reps till failure? E.g. I usually do leg curls at 30 x 8 reps twice, which feels pretty tired, then yesterday I tried it at 40 and I could only do 2 reps of 5! im pretty sure that 8-12 reps is the optimum... I also heard that since I'm losing weight I can't build muscle anyway so there's no point pushing for heavier weights right? I'm pretty bothered that my upper torso is much weaker than my lower body, I can easily do 35-40 for leg machines but only 15-20 for upper body!

Btw right now I only use the machines because I'm terrified by free weights!

1) the guys in the area all seem to lift heavy, like 50lbs at least. I can only do like 20...
2) they constantly seem to be adjusting the chairs/flat area where you sit/lie to lift weights, which I have no idea how to
3) it's full of guys

I actually had a gym trainer instruct me to for the first time i joined the gym, but he just put me on the elliptical and got me to do HIIT...

Btw are squats better in a shoulder wide apart stance or much wider stance. I prefer the wide stance because when I do close squats it feels weird because it almost feels like there aren't enough space for my hips and thighs to move? Not sure how to explain it....

Don't be afraid of the free weights.

If you can afford it, hire a trainer for a few sessions and tell them that you specifically want to work with free weights.

I have been blessed to have worked with TWO amazing young men who believe 100% that women CAN use free weights, and actually pushed me to add a little weight when I didn't think I was strong enough.

If you need to know how to adjust the seat on a machine, or how to adjust the weight bench, ASK. I have actually helped a few MEN at my gym who are new and don't know how to adjust the machines!

I don't know if I am actually building new muscle tissue, but I am getting more defined for SURE.

ETA: I believe I have read that men tend to have more upper body strength, and women tend to have more lower body strength. I personally can leg press over 300#. A guy I see semi regularly at the gym was leg pressing less than I am.

I can back squat 150#, front squat 70#...but I am only bicep curling 15# and I have been working at it for 9 months.