Everyone says lift heavy but...
ChasingSweatandTears
Posts: 504 Member
What does that actually mean? if I'm lifting heavy enough that I'm squeaking out the last two of 8 reps and I'm drenched in sweat at the end of my session, am I "lifting heavy"? regardless of what the weight is? Can I also rely on the calorie burn in Mfp if that's the case? My heart rate gets up quite a bit. thanks! 
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Replies
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I'd love to know this too. I mainly train using strength protocols for spower and oly lifting. So I lift heavy, i.e. low reps heavy weights. Yet people talk about 'lifting heavy' when they employ a high rep hypertrophy style protocol. So does 'lifting heavy' just mean anything that's not bodypump or pink handweights??0
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I'd love to know this too. I mainly train using strength protocols for spower and oly lifting. So I lift heavy, i.e. low reps heavy weights. Yet people talk about 'lifting heavy' when they employ a high rep hypertrophy style protocol. So does 'lifting heavy' just mean anything that's not bodypump or pink handweights??
Yep, and with a couple of things I did today, I lowered my reps to 6 so I could feel more of a challenge.....0 -
lifting heavy is what you can handle. If you are pushing the weights really easy then you need to step your weights up. Your last 2 to 3 reps should be where you have to push yourself a little that's where you start gaining muscle.0
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I think "lifting heavy" can also mean higher intensity. For example, you can also lift a lighter weight that you can do up to 20 reps but do the lowering motion of the exercise much slower and you'll burn yourself out faster.0
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Just try to keep it around 10 reps and the last couple should be pretty difficult for you, but you should be able to stay in good form.0
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Enough so that it's about the most you can do. Next time? A little heavier.
Also, generally we mean compound multi-join lifts.
squats, deads, etc
Mark Rippetoe (A well vetted lifting trainer) suggests 3x5s
Stronglifts (A guy in the internet with a great website) suggests 5x5s
There's other programs of course.0 -
I'd love to know this too. I mainly train using strength protocols for spower and oly lifting. So I lift heavy, i.e. low reps heavy weights. Yet people talk about 'lifting heavy' when they employ a high rep hypertrophy style protocol. So does 'lifting heavy' just mean anything that's not bodypump or pink handweights??
HA. good question and i think with some segment of women that's correct. lifting heavy means using the 12 pound dumbbell but then 2 months later they are still using the same 12 pound dumbbell.
i personally define lifting heavy as when i'm lifting from 75-99% of my 1 rep max weight and will progressively add more weight. i also check my 1 max weight for things like squats, deadlifts and bench press every 3 months. if i'm not repping at or above what used to be my 1 rep max by the end of those 3 months, then i know i'm not doing something correctly.0 -
use a heart rate monitor. i was in shock when i wore it for the first time doing circuit training. my heart rate got just as high as it does when i run. As far as lifting heavy- I've been told lift whatever weight lets you go about 7 reps.0
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DOes it really matter? If you are lifting what you consider heavy and your heart rate is up..... that sounds like what it's all about to me. Get stronger, burn some calories.0
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Heavy enough that you reach failure within your desired rep range, not under or lower, whatever it may be. That's how I see it.0
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use a heart rate monitor. i was in shock when i wore it for the first time doing circuit training. my heart rate got just as high as it does when i run. As far as lifting heavy- I've been told lift whatever weight lets you go about 7 reps.
I wear a heart rate monitor mainly for my cardio. Anything I need to be looking for while weight training in heart rate ranges?0 -
Heavy enough that you reach failure within your desired rep range, not under or lower, whatever it may be. That's how I see it.
Is failure when you absolutely cannot do another rep? Thanks I'm so freakin clueless with this terminology lol0 -
It also depends on what you are trying to accomplish with your body if you are trying to build strength or increase muscle mass.0
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DOes it really matter? If you are lifting what you consider heavy and your heart rate is up..... that sounds like what it's all about to me. Get stronger, burn some calories.
It matters to me because I want to make sure I'm doing it right
I mean, I think I am, but if the more experienced people than me here say "lower your reps to 6 max, with whatever weight you can handle", then that's what I'm probably going to try. I'm just sticking with the standard 3 sets of 8 reps, last two being very challenging routine right now because that's all I know to do and Mfp has me burning 150 cals for 45 minutes of lifting and I don't know if that's right either. I'm 5'2" 147 lbs, 32% (ugh) body fat. 0 -
It also depends on what you are trying to accomplish with your body if you are trying to build strength or increase muscle mass.
Both! 0 -
If your local library has it, New Rules of Lifting for Women is a good read. It explains why lifting heavy works and offers a program but also addresses eating too.
Like others have said, lifting heavy means it challenges your muscles hard enough that you really have to work to get those last few reps. It doesn't have to go to failure, but sometimes you do. If you're doing 2 sets of 15 reps and can only do 13, that means you are challenging your muscles. The next time you do that routine, try a slightly higher weight.
The thing I like about NROL4W (I think Strong lifts does this too) is that it targets whole muscle groups, it doesn't just isolate certain muscles. That means all the muscles needed for motions our bodies are intended for get worked through these exercises. This makes a lot of sense to me.0 -
Which brings me to another question..... "desired rep range" ? How do I determine that?
Also I paid for a personal trainer, but she has yet to keep our appointments and I'm not waiting around. I have *kitten* to get done!
I really appreciate everyone's input.0 -
Then i would lift 3 to 4 sets of 6 reps for each exercise that is with the exclusion of abs.0
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If your local library has it, New Rules of Lifting for Women is a good read. It explains why lifting heavy works and offers a program but also addresses eating too.
Like others have said, lifting heavy means it challenges your muscles hard enough that you really have to work to get those last few reps. It doesn't have to go to failure, but sometimes you do. If you're doing 2 sets of 15 reps and can only do 13, that means you are challenging your muscles. The next time you do that routine, try a slightly higher weight.
The thing I like about NROL4W (I think Strong lifts does this too) is that it targets whole muscle groups, it doesn't just isolate certain muscles. That means all the muscles needed for motions our bodies are intended for get worked through these exercises. This makes a lot of sense to me.
Thanks, I want to check out that book and probably will when this semester is over and I have time to add yet another book to my studies lol0 -
Which brings me to another question..... "desired rep range" ? How do I determine that?
Also I paid for a personal trainer, but she has yet to keep our appointments and I'm not waiting around. I have *kitten* to get done!
I really appreciate everyone's input.
Depending on your goals...8-12 is recommended if you're trying to gain muscle. & yea failure means when you can't do one more rep with good form on your own.0 -
Is failure when you absolutely cannot do another rep? Thanks I'm so freakin clueless with this terminology lol
For safety, unless you're working with a spotter, consider failure as when you can't do another rep while maintaining good form.0 -
For strength & hypertrohpy I'd say 3 sets of 8 on all of the compound lifts would be just about perfect.
Start at low weights & get you're form checked by someone knowledgeable.
Add 2.5lbs for upper body or 5lbs to lower body if you make 3x8. Do this every workout.
Soon enough, you won't make 3x8. If you make one more rep than previous workout, then that is positive progress. If you fail to make progress for 3 workouts in a row, drop the weight 10%.
Rinse & repeat.
Eat moderate cal deficit with minimum protein (1g/lb of LBM) and fat (.35g/lb of BW)
= sexiness
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For strength & hypertrohpy I'd say 3 sets of 8 on all of the compound lifts would be just about perfect.
Start at low weights & get you're form checked by someone knowledgeable.
Add 2.5lbs for upper body or 5lbs to lower body if you make 3x8. Do this every workout.
Soon enough, you won't make 3x8. If you make one more rep than previous workout, then that is positive progress. If you fail to make progress for 3 workouts in a row, drop the weight 10%.
Rinse & repeat.
Eat moderate cal deficit with minimum protein (1g/lb of LBM) and fat (.35g/lb of BW)
= sexiness
^^ This is why I train with this guy and is what I do in my lifting sessions. Have made some good progress!0 -
I'll give you an example of how I lift heavy on certain compound exercises:
Flat DB Bench Press
2 warm up sets: 8-10 reps (working up to 70% weight)
Set 1: 90lb 6-8 reps, if I get to 10 reps, I go to 95 lbs for set 2. I never go to failure on first set.
Set 2: 95lb 6-8 reps, go to failure. I don't stop at 8 if I can muster another.
Set 3: 95lb (rinse/repeat) - train to failure.
If for whatever reason I cannot get to atleast 6 reps on any of my work-sets then I drop the weight 5lbs for the NEXT chest training session. (sorry I didnt explain this right before I edited.)0 -
Yes, what you are doing is "heavy lifting". I would also make sure your program includes compound lifts such as squats and deadlifts. I'd suggest Strong Lifts if you are looking for a good program (it's what I do so I might be biased).
Yes, you can use MFP calories burns.
NO, you can't use a heart rate monitor for lifting. The equations they use to relate heart rate to calories only apply when you are doing cardio.0 -
Yes, what you are doing is "heavy lifting". I would also make sure your program includes compound lifts such as squats and deadlifts. I'd suggest Strong Lifts if you are looking for a good program (it's what I do so I might be biased).
Yes, you can use MFP calories burns.
NO, you can't use a heart rate monitor for lifting. The equations they use to relate heart rate to calories only apply when you are doing cardio.
I'm glad you addressed the heart rate monitor thing.... When I lift it says I only burn about 140 cals in an hour and I thought that had to be wrong!0 -
Yes, what you are doing is "heavy lifting". I would also make sure your program includes compound lifts such as squats and deadlifts. I'd suggest Strong Lifts if you are looking for a good program (it's what I do so I might be biased).
Yes, you can use MFP calories burns.
NO, you can't use a heart rate monitor for lifting. The equations they use to relate heart rate to calories only apply when you are doing cardio.
I'm glad you addressed the heart rate monitor thing.... When I lift it says I only burn about 140 cals in an hour and I thought that had to be wrong!
Lifting won't burn as much as cardio though. I've read that it burns about as many calories as a walk. But we don't do it to burn calories. We do it because it's awesome. :happy:0 -
No HRM for lifting??? I literally just ordered one specifically so I could know what I was burning when I lift. Seriously, the story of my life. =\0
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For strength & hypertrohpy I'd say 3 sets of 8 on all of the compound lifts would be just about perfect.
Start at low weights & get you're form checked by someone knowledgeable.
Add 2.5lbs for upper body or 5lbs to lower body if you make 3x8. Do this every workout.
Soon enough, you won't make 3x8. If you make one more rep than previous workout, then that is positive progress. If you fail to make progress for 3 workouts in a row, drop the weight 10%.
Rinse & repeat.
Eat moderate cal deficit with minimum protein (1g/lb of LBM) and fat (.35g/lb of BW)
= sexiness
Well yay! This is pretty close to what I'm doing both nutritionally and with the weights I've been adding 5 pounds to upper body and 5 pounds to lower body. 0 -
Yes, what you are doing is "heavy lifting". I would also make sure your program includes compound lifts such as squats and deadlifts. I'd suggest Strong Lifts if you are looking for a good program (it's what I do so I might be biased).
Yes, you can use MFP calories burns.
NO, you can't use a heart rate monitor for lifting. The equations they use to relate heart rate to calories only apply when you are doing cardio.
Thank you! I'll check into strong lifts0
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