I would really like a definition of heavy lifting

mactaffy84

Sorry up front if this has been covered; I did a search and couldn't find it. What, exactly, is a definition of "heavy lifting"? I'm going to have my first session ever with a personal trainer (read: little bit scared/intimidated), but so many people on these forums say that's the way to go to make progress, but I'm really unsure of what it is, exactly. Anyone care to weigh in on this? Much appreciated!

wheird

Heavy lifting has no exact definition, but it generally means lifting at a percentage of your one rep max (1RM) that only allows a limited number of reps (1-6ish) before failure.

So if you can benchpress 100lbs for 1 rep, heavy lifting would be anywhere from 70%-100% of that lift for reps until failure, depending on your program.

AllOutof_Bubblegum

As heavy as you can lift for 8-12 reps while still maintaining good form.

Onederchic

Heavy lifting has no exact definition, but it generally means lifting at a percentage of your one rep max (1RM) that only allows a limited number of reps (1-6ish) before failure.

So if you can benchpress 100lbs for 1 rep, heavy lifting would be anywhere from 70%-100% of that lift for reps until failure, depending on your program.

Thank you for the explanation

KseRz

Heavy lifting has no exact definition, but it generally means lifting at a percentage of your one rep max (1RM) that only allows a limited number of reps (1-6ish) before failure.

So if you can benchpress 100lbs for 1 rep, heavy lifting would be anywhere from 70%-100% of that lift for reps until failure, depending on your program.

Agree with this.

You can use this site to assist you in calculating weight based on your 1RM

http://www.exrx.net/Calculators/OneRepMax.html

** These are estimates and wont be exact for everyone.

ETA: Estimate disclaimer

Chris_Pierce

As heavy as you can lift for 8-12 reps while still maintaining good form.

I would call 8-12 reps moderate.

Heavy is when you can't preform more than 5 reps correctly.

wheird

As heavy as you can lift for 8-12 reps while still maintaining good form.

I disagree. That is more in the hypertrophic range. Heavy lifting is generally more about neural adaptation.

mactaffy84

Thank you all so much. Your expertise is so appreciated.

JoRocka

0 = to heavy.
1-5 heavy- for strength and absolutely zero cardio gains.
5-10 heavy- for strength and hypertrophy
10-15- for endurance
15-+ for doing cardio and absolutely zero strength gains

astronomicals

15-+ for doing cardio and absolutely zero strength gains

i got relatively jacked doing sets of pushups in 25s and nothing else. I was definitely stronger and my arms were 16.5".

Ive also seen some programs that advised training in pretty high rep ranges to boost volume before going into a maximal loading phase.

Jess732008

Sorry up front if this has been covered; I did a search and couldn't find it. What, exactly, is a definition of "heavy lifting"? I'm going to have my first session ever with a personal trainer (read: little bit scared/intimidated), but so many people on these forums say that's the way to go to make progress, but I'm really unsure of what it is, exactly. Anyone care to weigh in on this? Much appreciated!

You did not say you were going to lift heavy, but you really need to be careful with it and build up to it. WIthout basic strength and knowledge of proper form serious injuries can happen. Overtraining- meaning working beyond your bodies capabilities- is not good. I would do a breaking in workout before getting into heavy lifting and build up to the heavy weights. I tried myself to work out the way some of the posters mentioned barbell training and even though I used proper form I felt it in my back for several days, and was way too sore in general, where I injured myself years ago lifting heavy with improper form. I only did 2 sets as well for each exercise. Breaking in and building basic strength is so important. This works for me. I really like the books Women's strength training anatomy and Body Sculpting Bible for Women. They both realize you need to break in before building strength and I never feel bad after doing the workouts in these books. I like how in the first book they even help build basic ab strength which I really needed help with.

JoRocka

15-+ for doing cardio and absolutely zero strength gains

i got relatively jacked doing sets of pushups in 25s and nothing else. I was definitely stronger and my arms were 16.5".

Ive also seen some programs that advised training in pretty high rep ranges to boost volume before going into a maximal loading phase.

jacked doesn't mean size- it means low body fat.

Size doesn't mean strenght either.

And yes- Actually the last program I ran was a high rep range- one working set of 20 squat- there were only 4 or 5 other lifts- all in the 15 range. I 100% did not get stronger- but I got bigger.
Designed for hypertrophy- and it was often followed by a very low rep- pure strength program- the two sammich nicely together.

The list I provided as a rough guide line and a good rule of thumb

Yes- there are programs out there- but they are specific, often integrated into a long term picture and not typically for people who are new.