Lifting Heavy

wolfi622

I do lifting and strength training and cardio in my workouts. This question isn't about workout schedules and such but the definition of "lifting heavy". From all I've read, it seems that it is a relative term, not an arbitrary term. So that lifting heavy is getting to the maximum weight YOU can do in low reps and to failure. And, that it's not an arbitrary number that all XX year old men who weigh XXX should be lifting. I am increasing the weight on each exercise regularly to continually increase what I can lift before failure. Am I reading that right?

Thanks

aproc

Exactly.

nz_deevaa

That's correct.

Lift as heavy as you can (with good form) for 5 - 12 reps (there is some disagreement on the number of reps).

Stompp

You're dead on.

There's a even a few programs out there (stronglifts 5x5 comes to mind) that are very structured and pretty well balanced actually.

mustgetmuscles1

That's correct.

Lift as heavy as you can (with good form) for 5 - 12 reps (there is some disagreement on the number of reps).

^^^this.

The number of reps you do depends on what your goals are. If you are trying to gain strength you might try a 5-8 range. If you want to build muscle you might try a 6-10 range. Going until failure is also debatable. Try to go until your last rep that still has good form falls within the rep range you pick. If you just keep pushing yourself and your form sucks you may end up hurting yourself.

Jersey_Devil

yep- you got it

wolfi622

Thanks all. It's felt like I'm on the right track, but wanted a "second opinion"....

kazzari

A weight that you cannot lift for more than 6 reps (or fewer) is considered heavy and used for building srength, and above that up to 12 is considered moderate and used for hypertrophic goals. Above that would train muscular endurance.

wolfi622

A weight that you cannot lift for more than 6 reps (or fewer) is considered heavy and used for building srength, and above that up to 12 is considered moderate and used for hypertrophic goals. Above that would train muscular endurance.

Well, I am still eating at a deficit so my understanding is that, primarily I'm helping to prevent the loss of muscle while I reduce BF%. So I'm doing high weight /lower reps (8-10) to "build strength/muscle". I don't expect to be in a maintenance mode calorie-wise until mid-summer or so.

kazzari

A weight that you cannot lift for more than 6 reps (or fewer) is considered heavy and used for building srength, and above that up to 12 is considered moderate and used for hypertrophic goals. Above that would train muscular endurance.

Well, I am still eating at a deficit so my understanding is that, primarily I'm helping to prevent the loss of muscle while I reduce BF%. So I'm doing high weight /lower reps (8-10) to "build strength/muscle". I don't expect to be in a maintenance mode calorie-wise until mid-summer or so.

You are correct. That's about where I am as well.

JNick77

I do lifting and strength training and cardio in my workouts. This question isn't about workout schedules and such but the definition of "lifting heavy". From all I've read, it seems that it is a relative term, not an arbitrary term. So that lifting heavy is getting to the maximum weight YOU can do in low reps and to failure. And, that it's not an arbitrary number that all XX year old men who weigh XXX should be lifting. I am increasing the weight on each exercise regularly to continually increase what I can lift before failure. Am I reading that right?

Thanks

Heavy typically refers to maximal strength training which is about 80%+ of what you can lift once. These are usually done in sets of 3 to 5 reps but not always to failure, actually rarely to failure. Ideally your primary lifts like the bench press and deadlift are done at maximal strength range. Supporting exercises like lunges or skullcrushers can be done in the 8-10 rep range