Things I've Learned About Strength Training

Lance_K

Bump. Great Post!

mes1119

70davis

bump

mbrou28

So if I am on a calorie deficit I can't gain muscle? Should I just not be at a deficit on the days I do strength?

I LOVE this post but I have the same question. With 20 or more pounds left to lose I'm not sure how much of an increase I should make in my daily calorie intake.

jacksonpt

So if I am on a calorie deficit I can't gain muscle? Should I just not be at a deficit on the days I do strength?

I LOVE this post but I have the same question. With 20 or more pounds left to lose I'm not sure how much of an increase I should make in my daily calorie intake.

You will not build any significant muscle on a deficit. People new to lifting or significantly overweight can build some new muscle tissue, but the gains are minimal and generally don't continue. If you want to build muscle (i.e. build new tissue, not strengthen existing muscle), be on a surplus. If you want to lose weight, be on a deficit.

d2footballJRC

Only one I disagree fully on is:

4. Heavy weight, lower reps > low weight, high reps.

Heavy weight with lower reps builds strength, but there is a purpose for lower weight and higher reps with the hypertrophy.

I usually start out heavy lower reps but the last two sets I high reps and the reason is the lower reps builds strength but the high reps delivers more blood to help kick start that muscle repair. It also gives you a bit of a pump.

mzlynnduh

Can someone elaborate on #7? I want to gain muscles *and* lose weight too at the same time. I don't want to increase my cal intake though. Is there a balance way to lose weight and tone at the same time?

d2footballJRC

Can someone elaborate on #7? I want to gain muscles *and* lose weight too at the same time. I don't want to increase my cal intake though. Is there a balance way to lose weight and tone at the same time?

Tone and gain muscles are two very separate things. When you are lifting while eating a deficit you will harden your muscle mass you do have or as some people say create lean body mass. You aren't really gaining muscles but you are firming up your current muscles which with a drop in body fat gives you a toning effect.

chiera88

bump

mzlynnduh

Can someone elaborate on #7? I want to gain muscles *and* lose weight too at the same time. I don't want to increase my cal intake though. Is there a balance way to lose weight and tone at the same time?

Tone and gain muscles are two very separate things. When you are lifting while eating a deficit you will harden your muscle mass you do have or as some people say create lean body mass. You aren't really gaining muscles but you are firming up your current muscles which with a drop in body fat gives you a toning effect.

This really help me understand a lot. Thanks!

thefuzz1290

Can someone elaborate on #7? I want to gain muscles *and* lose weight too at the same time. I don't want to increase my cal intake though. Is there a balance way to lose weight and tone at the same time?

Tone and gain muscles are two very separate things. When you are lifting while eating a deficit you will harden your muscle mass you do have or as some people say create lean body mass. You aren't really gaining muscles but you are firming up your current muscles which with a drop in body fat gives you a toning effect.

There is no such thing as toning (should've put that as #1). Toning is the lowering of body fat percentage to see the muscles, if you use low weight/high reps you won't have much muscle to see. The reason people believe it works is that typically low weight/high rep workouts are done as circuit training (ie. cardio). You will see very limited results, but unless you plan doing something like the NFL combine (how many reps of 225lb bench you can do), you're much better off using heavier weights. Oh yeah, show me big muscles that aren't firm.

What the fake "latest and greatest" body building routine from a magazine doesn't tell you is that most of their results were made from doing heavy squats, deadlifts, rows, and presses.

d2footballJRC

Can someone elaborate on #7? I want to gain muscles *and* lose weight too at the same time. I don't want to increase my cal intake though. Is there a balance way to lose weight and tone at the same time?

Tone and gain muscles are two very separate things. When you are lifting while eating a deficit you will harden your muscle mass you do have or as some people say create lean body mass. You aren't really gaining muscles but you are firming up your current muscles which with a drop in body fat gives you a toning effect.

There is no such thing as toning (should've put that as #1). Toning is the lowering of body fat percentage to see the muscles, if you use low weight/high reps you won't have much muscle to see. The reason people believe it works is that typically low weight/high rep workouts are done as circuit training (ie. cardio). You will see very limited results, but unless you plan doing something like the NFL combine (how many reps of 225lb bench you can do), you're much better off using heavier weights. Oh yeah, show me big muscles that aren't firm.

What the fake "latest and greatest" body building routine from a magazine doesn't tell you is that most of their results were made from doing heavy squats, deadlifts, rows, and presses.

#1. Heavy Weights to start off, then a High Rep set to failure on the end has repeatedly been shown to have benefits as well as helping with the aesthetics. Add into the fact the hypertrophy of a mid rep set (which is what I do at the end for pumps 8-12 reps) gives you more benefits with the training of the muscles.
#2. Big muscles is different than what the lady was asking. Muscles that haven't been built from lifting AKA someone starting out losing weight can be pudgy. They will harden when you are working out and lifting over time, even in a calorie deficit. Even without growing any muscle mass.
#3. I never suggested any moves that weren't compound moves as I'm a firm believer in compound lifts.

Also to add into your whole low weight/high reps argument. Look up Dana Bailey takes on crossfit. nuff said.

skazerani

bump

dokihara

#1. Heavy Weights to start off, then a High Rep set to failure on the end has repeatedly been shown to have benefits as well as helping with the aesthetics. Add into the fact the hypertrophy of a mid rep set (which is what I do at the end for pumps 8-12 reps) gives you more benefits with the training of the muscles.
#2. Big muscles is different than what the lady was asking. Muscles that haven't been built from lifting AKA someone starting out losing weight can be pudgy. They will harden when you are working out and lifting over time, even in a calorie deficit. Even without growing any muscle mass.
#3. I never suggested any moves that weren't compound moves as I'm a firm believer in compound lifts.

Also to add into your whole low weight/high reps argument. Look up Dana Bailey takes on crossfit. nuff said.

Just chiming in on #1. Jim wendler's 5/3/1 program helped me gain a ton of strength AND size, especially for my squat and legs. His program is a mixture of both high weight / low rep sets, followed by sets of volume at lower weight. But see, I think "high rep" is being confused here. You aren't getting anywhere by doing 20-30 reps of the bar, I think that's what he meant. As others have already said, 1-5 reps for strength, 6-12 for hypertrophy, 12+ for endurance, 20+ for cardio

moochachip

Nice post. Strength Training is something everyone should get into.

I cringe in the free-weights room when I see guys around me using bad form to lift heavy weights. I also roll my eyes when I see them doing sets of three when the weight is obviously too heavy for them.

d2footballJRC

#1. Heavy Weights to start off, then a High Rep set to failure on the end has repeatedly been shown to have benefits as well as helping with the aesthetics. Add into the fact the hypertrophy of a mid rep set (which is what I do at the end for pumps 8-12 reps) gives you more benefits with the training of the muscles.
#2. Big muscles is different than what the lady was asking. Muscles that haven't been built from lifting AKA someone starting out losing weight can be pudgy. They will harden when you are working out and lifting over time, even in a calorie deficit. Even without growing any muscle mass.
#3. I never suggested any moves that weren't compound moves as I'm a firm believer in compound lifts.

Also to add into your whole low weight/high reps argument. Look up Dana Bailey takes on crossfit. nuff said.

Agreed high reps to me is 12-20 reps. I do 20 reps bench to immediately 20 squats to 20 clings then rest 3 minutes and repeat sometimes.

Just chiming in on #1. Jim wendler's 5/3/1 program helped me gain a ton of strength AND size, especially for my squat and legs. His program is a mixture of both high weight / low rep sets, followed by sets of volume at lower weight. But see, I think "high rep" is being confused here. You aren't getting anywhere by doing 20-30 reps of the bar, I think that's what he meant. As others have already said, 1-5 reps for strength, 6-12 for hypertrophy, 12+ for endurance, 20+ for cardio

thefuzz1290

#1. Heavy Weights to start off, then a High Rep set to failure on the end has repeatedly been shown to have benefits as well as helping with the aesthetics. Add into the fact the hypertrophy of a mid rep set (which is what I do at the end for pumps 8-12 reps) gives you more benefits with the training of the muscles.
#2. Big muscles is different than what the lady was asking. Muscles that haven't been built from lifting AKA someone starting out losing weight can be pudgy. They will harden when you are working out and lifting over time, even in a calorie deficit. Even without growing any muscle mass.
#3. I never suggested any moves that weren't compound moves as I'm a firm believer in compound lifts.

Also to add into your whole low weight/high reps argument. Look up Dana Bailey takes on crossfit. nuff said.

Just chiming in on #1. Jim wendler's 5/3/1 program helped me gain a ton of strength AND size, especially for my squat and legs. His program is a mixture of both high weight / low rep sets, followed by sets of volume at lower weight. But see, I think "high rep" is being confused here. You aren't getting anywhere by doing 20-30 reps of the bar, I think that's what he meant. As others have already said, 1-5 reps for strength, 6-12 for hypertrophy, 12+ for endurance, 20+ for cardio

That's what I was thinking by high rep (15-20+ range with pink 2lb dumbells). I don't consider 8-12 rep "high rep." Crossfit is a whole different animal, and I've posted multiple times on why I don't like it. Now Crossfit-type workouts aren't bad, especially in the hands of educated trainers who incorporate some of those principles into their fitness regimine. However, you shouldn't be doing heavy clean and presses for maximum reps...the risk/reward isn't worth it.

Pebbles536

bump

coquette87

9. Have a plan. If you go into the gym without a plan, you'll limit your results. Stick with a routine for at least 6 weeks to see if it works for you. If its working, don't change it until it stops working.

Thanks for this. I've just changed out my routine and I'm apprehensive about it. I started off with 1200 net calories, aerobics and some strength training (kettlebell and body weight exercises) and I've recently moved to 1450 net calories, 75-100 g of protein a day, and alternating days between C25K and heavy compound lifts 6 days a week. As soon as I started this, I gained 3lbs overnight in water weight, so I was wondering how long before my body settled down a bit and I started to see some results.

thefuzz1290

9. Have a plan. If you go into the gym without a plan, you'll limit your results. Stick with a routine for at least 6 weeks to see if it works for you. If its working, don't change it until it stops working.

Thanks for this. I've just changed out my routine and I'm apprehensive about it. I started off with 1200 net calories, aerobics and some strength training (kettlebell and body weight exercises) and I've recently moved to 1450 net calories, 75-100 g of protein a day, and alternating days between C25K and heavy compound lifts 6 days a week. As soon as I started this, I gained 3lbs overnight in water weight, so I was wondering how long before my body settled down a bit and I started to see some results.

If you're building muscle, you're going to retain some water. Don't look at the scale, look in the mirror and take body measurements to use as a tool for success. Last month I had only lost 5lbs, but over 2" off my waist. If you're brand new, you'll start seeing small changes in a few weeks, but then your friends and family should start seeing changes in 8-12 weeks.