are low wights high reps useful too?

jardimgirl
jardimgirl Posts: 522 Member
in Fitness and Exercise
hi everyone, so my question is this. my goal is to just achieve a flatter tight stomach. i know there is no spot reduction and that i must do a small deficit to lose remaining fat. im at my goal weight and i wouldn't mind losing another 3 if it means ill lose the rest of my gut. so a good friend of mine on here (uscmp, i hope i spelled that right) is very knowledgeable and had a great link on those who want a nice stomach.however, i dont really go heavy on the weights, but i do not do pink barbie weights either lol (though they are cute and girly) :) anyways i know its good to have resistance training and so i was wondering if i could still achieve my goal of a tight toned stomach doing not so heavy weights with a few more added reps? ex: squats 40 sometimes 50, ohp 20-30, and deadlift 50. also 35 press. (i know its now heavy for most, but it still makes me sweat) and i do 5-10 reps.

my stats:
27 female
115 pounds
5'0

Replies

  • itsbasschick
    itsbasschick Posts: 1,584 Member
    light weight with lots of reps won't help you built muscle, which is what you want. if you go fast with low weight high reps it can work as cardio, though. add weight - if you have to, start out lifting a gallon of milk or water with each arm and go up when it gets easier.
  • Lelah77
    Lelah77 Posts: 177 Member
    Short answer: Yes.
    Longer answer: Lower weights, higher reps builds lean muscle rather than bulk. Most sources I've looked at and trainers I've talked to say no more than 10-15 reps per set, though (and 8-10 on heavy weights). You can do 4-5 cycles, but give the muscles that stretch break between sets. This can help prevent excess fatigue and muscle damage. Oh and always listen to your body!
  • Flab2Fab27
    Flab2Fab27 Posts: 461 Member
    Short answer: Yes.
    Longer answer: Lower weights, higher reps builds lean muscle rather than bulk. Most sources I've looked at and trainers I've talked to say no more than 10-15 reps per set, though (and 8-10 on heavy weights). You can do 4-5 cycles, but give the muscles that stretch break between sets. This can help prevent excess fatigue and muscle damage. Oh and always listen to your body!

    This is not good advice(no offence to the poster). It takes years for women to bulk and doing low reps of heavier weights will help you achieve the skinny/strong look if that's what you're hoping for. Anything else is cardio( this coming from somebody who thought doing Jillian Michaels wAs strength training).

    Proof is here:

    http://www.myfitnesspal.com/topics/show/979178-halp-heavy-lifting-made-me-supah-bulky
  • Flab2Fab27
    Flab2Fab27 Posts: 461 Member
    Just to add as well, for a great cardio workout, you could also use kettlebells (which can come in cute Barbie colours as well). :smile:
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    no unless you're specifically wanting to waste some time OR specifically if you're rehabbing some muscle/joint issue

    it's like asking if you'll get better at math by doing a zillion addition and subtraction problems when you've already mastered addition and subtraction

    and what is lean muscle? muscle is muscle it's made out of the same stuff as "bulky muscle". :laugh:

    if you're looking to get stronger then start with weights that's a bit of challenge for you to perform 5-8 reps per set and progressively add more weight.
    if you're looking for more circuit training style resistance training/complexes (ie stuff like cosgrove or tuminello complex) then choose a weight that's going to be a challenge for you to finish one round
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    Short answer: Yes.
    Longer answer: Lower weights, higher reps builds lean muscle rather than bulk. Most sources I've looked at and trainers I've talked to say no more than 10-15 reps per set, though (and 8-10 on heavy weights). You can do 4-5 cycles, but give the muscles that stretch break between sets. This can help prevent excess fatigue and muscle damage . Oh and always listen to your body!

    well if you're strengthening the muscle then some degree of muscle damage is what you need to do in order for it to repair stronger.
  • kgeyser
    kgeyser Posts: 22,505 Member
    Low weight/high reps can be useful if you are working on muscle endurance. It is not useful for your goals. Sorry.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    reps at 2-6 is more heavy rep rountine than 8-10 IMO.
  • SoLongAndThanksForAllTheFish
    SoLongAndThanksForAllTheFish Posts: 831 Member
    *Edit nm, I read 50 reps not 50 as a weight, which is what I think you mean now? Sets of 5-10 is not bad, sets of 50 or more is not good for much except repetitive stress.
  • MrGonzo05
    MrGonzo05 Posts: 1,120 Member
    To add muscle, you need to get stronger. It's possible to do that with 10 rep sets if that's what you mean by high reps. But it will require a great deal of exertion no matter what rep range you work with. Focus on progression. You need to add weight over time. If you're not going to do that, you should find a more productive hobby. You're wasting time on this one.
  • IllustratedxGirl
    IllustratedxGirl Posts: 240 Member
    No.. You should be adding weight and doing less reps
  • dbmata
    dbmata Posts: 12,950 Member
    Why not do both?

    My strength coach has me doing both high rep, and high weight sets mixed together.

    It's rather brutal, but nice.
  • jardimgirl
    jardimgirl Posts: 522 Member
    *Edit nm, I read 50 reps not 50 as a weight, which is what I think you mean now? Sets of 5-10 is not bad, sets of 50 or more is not good for much except repetitive stress.

    yes i meant to say 50 pounds. not reps lol so 50 pounds of weight in squats, deadlifts and ohp 30 pounds :) i do 5-10 reps
  • lin7604
    lin7604 Posts: 2,951 Member
    i think it is useful and has different purposes. my goal is the same as yours and i was doing heavier weights and got some nice results and i am now doing lower weight/ more reps and i feel my body composition hasn't changed. i enjoy both and i think food is the biggest culprit when wanting the flatter belly plus genetics... what are your cals like? what is your food intake like? are you following macros, etc... there is a lot involved in it and everyone is different and will respond different to everything. so you need ot figure out what you have been doing and for how long and re evaluate since you are not getting the result you want. switch it up, give it some time and then re evaluate again...
  • laineybz
    laineybz Posts: 704 Member
    No.. You should be adding weight and doing less reps

    This is what i'm doing/hoping to do.
  • WalkingAlong
    WalkingAlong Posts: 4,926 Member
    You probably have a "tight toned stomach" now, it's just got more fat over the muscles than you want. Abs are made in the kitchen. Sure, you can increase your core strength but your abs aren't going to change in appearance much (beyond what's accomplished by changing your body fat percent).
  • jardimgirl
    jardimgirl Posts: 522 Member
    You probably have a "tight toned stomach" now, it's just got more fat over the muscles than you want. Abs are made in the kitchen. Sure, you can increase your core strength but your abs aren't going to change in appearance much (beyond what's accomplished by changing your body fat percent).

    it does feel tight underneath lol so what do you think i should do?
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    You probably have a "tight toned stomach" now, it's just got more fat over the muscles than you want. Abs are made in the kitchen. Sure, you can increase your core strength but your abs aren't going to change in appearance much (beyond what's accomplished by changing your body fat percent).

    it does feel tight underneath lol so what do you think i should do?

    keep losing body fat through eating
  • Hornsby
    Hornsby Posts: 10,322 Member
    *Edit nm, I read 50 reps not 50 as a weight, which is what I think you mean now? Sets of 5-10 is not bad, sets of 50 or more is not good for much except repetitive stress.

    yes i meant to say 50 pounds. not reps lol so 50 pounds of weight in squats, deadlifts and ohp 30 pounds :) i do 5-10 reps

    Are you maxing out on with those weights? Or could you go on for much longer if you had to? If it's the latter, up your weights.
  • WalkingAlong
    WalkingAlong Posts: 4,926 Member
    I'd say maybe go after those 3 lbs. you mentioned but I've never had visible abs so... :smile: I've just read repeatedly it's a body fat issue, not a muscle tone/strength/size one.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    First off, what would you consider high rep? I've never read anything suggesting that there is any real benefit of doing more than about 12-15 reps...so that's what I would consider to be high rep. The weight you are pushing or pulling should still be such that you are near failure on your last rep.

    I do higher rep, lower rep stuff when; 1) I'm rehabbing or nursing an injury; 2) training for endurance events and cyclocross where muscular endurance and stamina are far more important than whether I can pull 300 lbs off the ground. When I train like this, it's very much in a circuit type of fashion with minimal rest. I also tend to include a lot of explosive stuff like box jumps, kettle bell swings, explosive push-ups, squat jumps, etc when I train like this.

    Throughout the year I work in various cycles of muscular endurance/stamina, hypertrophy, and strength. From an overall fitness standpoint, I find that to be the best methodology for me.

    In RE to visible abs, that has more to do with your BF% than rep ranges, etc. It can be quite difficult for women to get to a low enough BF% to have visible abs. I know many very fit and athletic women who do not have 6 pack abs.
  • erickirb
    erickirb Posts: 12,294 Member
    *Edit nm, I read 50 reps not 50 as a weight, which is what I think you mean now? Sets of 5-10 is not bad, sets of 50 or more is not good for much except repetitive stress.

    yes i meant to say 50 pounds. not reps lol so 50 pounds of weight in squats, deadlifts and ohp 30 pounds :) i do 5-10 reps

    Do you just stop when you get to a certain rep? If you could do more reps with that weight do more or up the weight. The last rep or 2 in each set should be difficult to complete with good form (you should be straining), if you are not, add weight or more reps or both.
  • susanlovesfitness
    susanlovesfitness Posts: 25 Member
    It is nutrition to get that weight. I have a 8 month difference and all I did was change my nutrition and drink 120 oz of water for a flat tighter stomach. I work out the same, all I did was change my diet. If you can open my page and see the 8 month difference.. I mean I did 400 crunches along with heavy weight lifting 5 days a week but I want to see the difference all over.
  • jardimgirl
    jardimgirl Posts: 522 Member
    First off, what would you consider high rep? I've never read anything suggesting that there is any real benefit of doing more than about 12-15 reps...so that's what I would consider to be high rep. The weight you are pushing or pulling should still be such that you are near failure on your last rep.

    I do higher rep, lower rep stuff when; 1) I'm rehabbing or nursing an injury; 2) training for endurance events and cyclocross where muscular endurance and stamina are far more important than whether I can pull 300 lbs off the ground. When I train like this, it's very much in a circuit type of fashion with minimal rest. I also tend to include a lot of explosive stuff like box jumps, kettle bell swings, explosive push-ups, squat jumps, etc when I train like this.

    Throughout the year I work in various cycles of muscular endurance/stamina, hypertrophy, and strength. From an overall fitness standpoint, I find that to be the best methodology for me.

    In RE to visible abs, that has more to do with your BF% than rep ranges, etc. It can be quite difficult for women to get to a low enough BF% to have visible abs. I know many very fit and athletic women who do not have 6 pack abs.

    hi thanks for your reply. the reps i do is when i hit 10 or 11 i cant push farther.
  • Dragonwolf
    Dragonwolf Posts: 5,600 Member
    hi everyone, so my question is this. my goal is to just achieve a flatter tight stomach. i know there is no spot reduction and that i must do a small deficit to lose remaining fat. im at my goal weight and i wouldn't mind losing another 3 if it means ill lose the rest of my gut. so a good friend of mine on here (uscmp, i hope i spelled that right) is very knowledgeable and had a great link on those who want a nice stomach.however, i dont really go heavy on the weights, but i do not do pink barbie weights either lol (though they are cute and girly) :) anyways i know its good to have resistance training and so i was wondering if i could still achieve my goal of a tight toned stomach doing not so heavy weights with a few more added reps? ex: squats 40 sometimes 50, ohp 20-30, and deadlift 50. also 35 press. (i know its now heavy for most, but it still makes me sweat) and i do 5-10 reps.

    my stats:
    27 female
    115 pounds
    5'0

    Why don't you want to lift heavier?
  • figuu
    figuu Posts: 20
    I see this girl at the gym and she puts on the lowest weight of whatever the hell sort of weight machine she's doing and just does that for I swear, 10 minutes. She looks the same every time I see her.
  • dieselbyte
    dieselbyte Posts: 733 Member
    Short answer: Yes.
    Longer answer: Lower weights, higher reps builds lean muscle rather than bulk. Most sources I've looked at and trainers I've talked to say no more than 10-15 reps per set, though (and 8-10 on heavy weights). You can do 4-5 cycles, but give the muscles that stretch break between sets. This can help prevent excess fatigue and muscle damage. Oh and always listen to your body!

    Bulking is dependent on caloric intake, not amount of weight lifted. And as stated earlier, it is much harder for women to "bulk" then for men. Also, muscle damage is required in order to stimulate growth.

    OP - while you are aware that you cannot spot reduce, for visible abs your bf% must be low enough. The compound lifts in your routine will strenghten your core, but the deficit you seek to lower your bf will come from your caloric intake, not just calories burned in the gym. Hypertrophy training (8-10 rep range) isn't a macigal routine to give you six pack abs. It's proven that strength (1-6 rep range) and hypertrophy training have near identical results in muscle growth.

    Bottom line: train for performance, strength and efficiency. Focus on diet for body composition.

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