Everyone says lift heavy but...
Replies
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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
I like this. I like it a lot.0 -
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:
It depends how you look at it. Unlike cardio, weight training will continue to burn calories well after your session and increased muscle mass will make your body burn more cals just to maintain.
Also I think there are specific weight-training HRMs.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:
I burn a little over 300 calories doing 40 minutes of lifting. But I work more than one muscle group at one time. So yes wearing a HRM is fine when lifting.0 -
No, HRM's are not accurate for lifting. Cals burnt is based on vo2max not HRM. So HRM's artificially increase cals burnt for lifting. Take the conservative method.
As Rae said, the benefits of heavy lifting are not primarily calories burnt. Do you're cardio on off days to create cal deficit if you wish
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i wear mine during my lift sessions. maybe the formulas are correct, maybe they arent (i dont understand how it matters, a 130 heart rate is still being registered as a 130 heart rate to your body regardless if you get it by walking, skipping, jumping or lifting).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. =\
i suppose it only really matters if you're eating your exercise calories back0 -
No, HRM's are not accurate for lifting. Cals burnt is based on vo2max not HRM. So HRM's artificially increase cals burnt for lifting. Take the conservative method.
As Rae said, the benefits of heavy lifting are not primarily calories burnt. Do you're cardio on off days to create cal deficit if you wish
So my heart monitor and my bodyfit media are usually off by less than 50 calories. I don't surpose to count my lifting calories towards my BMR? That defeats the notion of eating back your exercise calories.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 lifts
I don't know if you are female, or not, but if you are: http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women0 -
No, HRM's are not accurate for lifting. Cals burnt is based on vo2max not HRM. So HRM's artificially increase cals burnt for lifting. Take the conservative method.
As Rae said, the benefits of heavy lifting are not primarily calories burnt. Do you're cardio on off days to create cal deficit if you wish
So my heart monitor and my bodyfit media are usually off by less than 50 calories. I don't surpose to count my lifting calories towards my BMR? That defeats the notion of eating back your exercise calories.
Sorry but I can't make any sense of this.
BMR is cals burnt by you're body when you're in a coma ie. doing nothing.
See below for a VERY detailed explanation why.
http://www.myfitnesspal.com/blog/Azdak/view/the-real-facts-about-hrms-and-calories-what-you-need-to-know-before-purchasing-an-hrm-or-using-one-21472
In the end, be conservative & I do recommend eating you're exercise cals back.0 -
Lift heavy enough to get about 5 reps in.
Then your body will be like "Heya central nervous system...um...WTF?!?!? Lets stimulate some extra growth for the next time that **** happens."
Taaddahhhh!!!!!!
You get stronger!
Squats
Deadlifts
Presses
Pulls
Oh yea!
Eat!0 -
bumping :bigsmile:0
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lift til failure for maximum muscle hypertrophy.... in my opinion. i use a 6-12 rep range except for powerlifting exercises il occasionally go lower such as for barbell rows, bench, deadlifts, cleans, and squats. negatives are great too or drop sets. basically you have to beat the hell out of the muscle to make it bigger, atleast that is what i do.
and for God sakes dont do so many isolation exercises its a waste of time for muscular development0 -
bump0
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No, HRM's are not accurate for lifting. Cals burnt is based on vo2max not HRM. So HRM's artificially increase cals burnt for lifting. Take the conservative method.
As Rae said, the benefits of heavy lifting are not primarily calories burnt. Do you're cardio on off days to create cal deficit if you wish
So my heart monitor and my bodyfit media are usually off by less than 50 calories. I don't surpose to count my lifting calories towards my BMR? That defeats the notion of eating back your exercise calories.
Sorry but I can't make any sense of this.
BMR is cals burnt by you're body when you're in a coma ie. doing nothing.
See below for a VERY detailed explanation why.
http://www.myfitnesspal.com/blog/Azdak/view/the-real-facts-about-hrms-and-calories-what-you-need-to-know-before-purchasing-an-hrm-or-using-one-21472
In the end, be conservative & I do recommend eating you're exercise cals back.
Sorry...let me put it like this:
My BMR is the lowest calories I eat in a day. I don't go lower than that. So I'm asking if I don't track my calories burn during strength training using my HRM & my bodyfit media how would I know that I need to eat back the 300 additional calories I've burned? That is my question.
I've read that blog. Its based on HRMs...but like I said I have a Bodyfit Media that I wear 24 hours and its calorie count during my strength training isn't that far off from my HRM. So it leaves me to wonder are they both wrong?0 -
bump for future reference0
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i wear mine during my lift sessions. maybe the formulas are correct, maybe they arent (i dont understand how it matters, a 130 heart rate is still being registered as a 130 heart rate to your body regardless if you get it by walking, skipping, jumping or lifting).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. =\
i suppose it only really matters if you're eating your exercise calories back
130 heart rate done by cardio is different then a 130 heart rate achieved by lifting.
Reason being heart rate when lifting can be inflated due to things that are not aerobic in nature.. which then skews the calorie count.
HRM's go off steady state cardio in their formulas to figure out calories burned.. and since weight lifting is not steady state cardio, it's going to be inaccurate and should be taken with a grain of salt.0 -
Lifting heavy is typically a reference to maximal strength training, which is roughly 85%+ of your 1RM for that exercise. For example, if you can bench press 100lbs you should be able to bench press 85lbs for 3 to 5 repetitions.0
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No, HRM's are not accurate for lifting. Cals burnt is based on vo2max not HRM. So HRM's artificially increase cals burnt for lifting. Take the conservative method.
As Rae said, the benefits of heavy lifting are not primarily calories burnt. Do you're cardio on off days to create cal deficit if you wish
So my heart monitor and my bodyfit media are usually off by less than 50 calories. I don't surpose to count my lifting calories towards my BMR? That defeats the notion of eating back your exercise calories.
Sorry but I can't make any sense of this.
BMR is cals burnt by you're body when you're in a coma ie. doing nothing.
See below for a VERY detailed explanation why.
http://www.myfitnesspal.com/blog/Azdak/view/the-real-facts-about-hrms-and-calories-what-you-need-to-know-before-purchasing-an-hrm-or-using-one-21472
In the end, be conservative & I do recommend eating you're exercise cals back.
Sorry...let me put it like this:
My BMR is the lowest calories I eat in a day. I don't go lower than that. So I'm asking if I don't track my calories burn during strength training using my HRM & my bodyfit media how would I know that I need to eat back the 300 additional calories I've burned? That is my question.
I've read that blog. Its based on HRMs...but like I said I have a Bodyfit Media that I wear 24 hours and its calorie count during my strength training isn't that far off from my HRM. So it leaves me to wonder are they both wrong?
aah gotcha. bmf are generally more accurate than hrm's. It's odd that the HRM is that close actually. I've heard of figures of up to 1000cals for 60mins of strength training.
Pending size of person: generally 300cals or so is about right for strength training.0 -
No, HRM's are not accurate for lifting. Cals burnt is based on vo2max not HRM. So HRM's artificially increase cals burnt for lifting. Take the conservative method.
As Rae said, the benefits of heavy lifting are not primarily calories burnt. Do you're cardio on off days to create cal deficit if you wish
So my heart monitor and my bodyfit media are usually off by less than 50 calories. I don't surpose to count my lifting calories towards my BMR? That defeats the notion of eating back your exercise calories.
Sorry but I can't make any sense of this.
BMR is cals burnt by you're body when you're in a coma ie. doing nothing.
See below for a VERY detailed explanation why.
http://www.myfitnesspal.com/blog/Azdak/view/the-real-facts-about-hrms-and-calories-what-you-need-to-know-before-purchasing-an-hrm-or-using-one-21472
In the end, be conservative & I do recommend eating you're exercise cals back.
Sorry...let me put it like this:
My BMR is the lowest calories I eat in a day. I don't go lower than that. So I'm asking if I don't track my calories burn during strength training using my HRM & my bodyfit media how would I know that I need to eat back the 300 additional calories I've burned? That is my question.
I've read that blog. Its based on HRMs...but like I said I have a Bodyfit Media that I wear 24 hours and its calorie count during my strength training isn't that far off from my HRM. So it leaves me to wonder are they both wrong?
aah gotcha. bmf are generally more accurate than hrm's. It's odd that the HRM is that close actually. I've heard of figures of up to 1000cals for 60mins of strength training.
Pending size of person: generally 300cals or so is about right for strength training.
Ok cool. I just wanted to make sure I wasn't screwing myself up. So much about this is a numbers game. Thanks Chris. I appreciate the input.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 lifts
I don't know if you are female, or not, but if you are: http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women
Yep I am! 0 -
Lift heavy enough to get about 5 reps in.
Then your body will be like "Heya central nervous system...um...WTF?!?!? Lets stimulate some extra growth for the next time that **** happens."
Taaddahhhh!!!!!!
You get stronger!
Squats
Deadlifts
Presses
Pulls
Oh yea!
Eat!
Thanks and yep <
Eater here lol0 -
Lifting heavy is typically a reference to maximal strength training, which is roughly 85%+ of your 1RM for that exercise. For example, if you can bench press 100lbs you should be able to bench press 85lbs for 3 to 5 repetitions.
Thanks 0 -
Just me, but occasionally I end with a cheat set on biceps. So my last set will look like 6 really hard reps and another 6 reps where I have to get started with a boost from the other arm. For me, this helps bridge the gap between two weights (moving from 15 pound dumbells to 20 or from 20 to 25).0
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This is EMBARASSING but wth.... Here's my current routine... please keep in mind I am brand new at this, a weakling, a recovering lazy *kitten*, 35 and female.
Rotary abs, full rotation - 60 pounds 3 x 8
Back extensions - 80 pounds 3 x 8
Leg press -- 140 pounds 3x8
leg curls - 55 pounds 3 x 8
leg extensions 45 pounds 3x8
pull ups and tricep dips - 88 I think, pound assist , 3x8
Incline bench dumbell curls - 15 lbs 3x8 (last two reps are excruciating but I am NOT using anything less than 15 pounds! I refuse! lol)
Using squat rack (sorry but until I can get someone to teach me proper form and /or get a spotter this is what I have to do if I want to do these): shoulder raises - bar plus 10 pounds each side 3x8, overhead presses bar plus 12.5 pounds each side 3 x 8, and bench press bar plus 20 pounds each side, 3x8
That's all I'm doing right now besides push ups, bodyweight squats, crunches and lunges.
These are all actually really challenging for me even though I know this is pretty light weight, but I've only lifted for 5 total sessions, started out many pounds lighter and have been able to bump up the weights on most moves every time to get to this point. I'm allowing 1 - 2 days of recovery depending on how my body feels. I do cardio 5-6 days a week, 60 minutes.
Is what I'm doing useless? I don't really know how many of these are isolation, is that pretty much anything with a machine? Basically I'm doing what I"m comfortable with at this point because I've only been a few times and have to do this on my own and trying to build up some general strength. And I've heard you can do bodyweight strength training every day of the week, is that correct? Or is that terribly wrong and still requires a rest day so I should do those the same day as the weights? Thanks0 -
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:
Yes, but doesn't the burn continue as the muscles "repair" themselves? I was under the impression that was how that worked.0 -
Just me, but occasionally I end with a cheat set on biceps. So my last set will look like 6 really hard reps and another 6 reps where I have to get started with a boost from the other arm. For me, this helps bridge the gap between two weights (moving from 15 pound dumbells to 20 or from 20 to 25).
That sounds interesting and possily helpful, but I am not able to visualize what you are describing lol0 -
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:
Yes, but doesn't the burn continue as the muscles "repair" themselves? I was under the impression that was how that worked.
I'm not an expert by any means haha, but I'm sure it probably does, but the repair of muscle tissue is probably only going to add a tiny bit to your BMR for the day, not enough to count. So I'm only counting the actual activity of lifting for a calorie burn, and thats only actively lifting, not time spent resting between sets. I'm going to assume no "afterburn" effects until my lean body mass has actually increased It's the actual muscle gain that I believe burns the significant number of calories, by increasing your BMR, not the repair process itself.... of course I guess that comes down to an opinion of "significant" calorie burn 0 -
This is EMBARASSING but wth.... Here's my current routine... please keep in mind I am brand new at this, a weakling, a recovering lazy *kitten*, 35 and female.
Rotary abs, full rotation - 60 pounds 3 x 8
Back extensions - 80 pounds 3 x 8
Leg press -- 140 pounds 3x8
leg curls - 55 pounds 3 x 8
leg extensions 45 pounds 3x8
pull ups and tricep dips - 88 I think, pound assist , 3x8
Incline bench dumbell curls - 15 lbs 3x8 (last two reps are excruciating but I am NOT using anything less than 15 pounds! I refuse! lol)
Using squat rack (sorry but until I can get someone to teach me proper form and /or get a spotter this is what I have to do if I want to do these): shoulder raises - bar plus 10 pounds each side 3x8, overhead presses bar plus 12.5 pounds each side 3 x 8, and bench press bar plus 20 pounds each side, 3x8
That's all I'm doing right now besides push ups, bodyweight squats, crunches and lunges.
These are all actually really challenging for me even though I know this is pretty light weight, but I've only lifted for 5 total sessions, started out many pounds lighter and have been able to bump up the weights on most moves every time to get to this point. I'm allowing 1 - 2 days of recovery depending on how my body feels. I do cardio 5-6 days a week, 60 minutes.
Is what I'm doing useless? I don't really know how many of these are isolation, is that pretty much anything with a machine? Basically I'm doing what I"m comfortable with at this point because I've only been a few times and have to do this on my own and trying to build up some general strength. And I've heard you can do bodyweight strength training every day of the week, is that correct? Or is that terribly wrong and still requires a rest day so I should do those the same day as the weights? Thanks
The objective weight doesn't matter; as long as it's a challenging weight. Machines tend to be something I avoid, but the leg press is one of the few I think that work well. Hopefully it's the 45 Degree Leg Press though that are plate loaded. Those tend to have a better range of motion compared to the other ones I've seen.
I would throw out the leg extensions and possibly the leg curls ( need someone more experienced to confirm or deny if leg presses hit the hamstrings and glutes at all). Not really sure about the rest. You've got some good compound exercises in there (bench press, shoulder press, pull-ups, dips).0 -
What an awesomely informative thread. Thanks.
Carry on.0 -
This is EMBARASSING but wth.... Here's my current routine... please keep in mind I am brand new at this, a weakling, a recovering lazy *kitten*, 35 and female.
Rotary abs, full rotation - 60 pounds 3 x 8
Back extensions - 80 pounds 3 x 8
Leg press -- 140 pounds 3x8
leg curls - 55 pounds 3 x 8
leg extensions 45 pounds 3x8
pull ups and tricep dips - 88 I think, pound assist , 3x8
Incline bench dumbell curls - 15 lbs 3x8 (last two reps are excruciating but I am NOT using anything less than 15 pounds! I refuse! lol)
Using squat rack (sorry but until I can get someone to teach me proper form and /or get a spotter this is what I have to do if I want to do these): shoulder raises - bar plus 10 pounds each side 3x8, overhead presses bar plus 12.5 pounds each side 3 x 8, and bench press bar plus 20 pounds each side, 3x8
That's all I'm doing right now besides push ups, bodyweight squats, crunches and lunges.
These are all actually really challenging for me even though I know this is pretty light weight, but I've only lifted for 5 total sessions, started out many pounds lighter and have been able to bump up the weights on most moves every time to get to this point. I'm allowing 1 - 2 days of recovery depending on how my body feels. I do cardio 5-6 days a week, 60 minutes.
Is what I'm doing useless? I don't really know how many of these are isolation, is that pretty much anything with a machine? Basically I'm doing what I"m comfortable with at this point because I've only been a few times and have to do this on my own and trying to build up some general strength. And I've heard you can do bodyweight strength training every day of the week, is that correct? Or is that terribly wrong and still requires a rest day so I should do those the same day as the weights? Thanks
The objective weight doesn't matter; as long as it's a challenging weight. Machines tend to be something I avoid, but the leg press is one of the few I think that work well. Hopefully it's the 45 Degree Leg Press though that are plate loaded. Those tend to have a better range of motion compared to the other ones I've seen.
I would throw out the leg extensions and possibly the leg curls ( need someone more experienced to confirm or deny if leg presses hit the hamstrings and glutes at all). Not really sure about the rest. You've got some good compound exercises in there (bench press, shoulder press, pull-ups, dips).
Thanks! With this leg press I am on my back, and I have the sled set as short as it will allow me to, so that I really have to bend my knees. Depending on where I have my feet on the footplate I feel it working different muscles in my legs.0 -
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