What is "iifting heavy"?

Toddrific

Ok, so as a guy trying to lose weight, should I use more weight and less reps or less weight and more reps? I feel I am not getting enough out of my long walks but have to progress slowly due to bad knees! Just trying to get the maximum workout I can until I gain enough stamina to actually run.

You'll want to focus on big compound movements at high weight/low reps. Doing a deadlift or squat with a high weight feels like sprinting to me (heart rate wise) Make sure you have good form, especially if you have a bad knee.

Nopedotjpeg

I know there's some articles and research to back up sets of 5's being some of the best of both strength and hypertrophy, but I'm too lazy to go find them right now (they're older articles). I'm doing a slight modification to Rippetoe's Practical Programming. You do sets across for the work sets, and a few warm-up sets before those with lighter weights. The goal is to be continuously increasing the weight each workout. Stalls happen, but there's ways to deal with that (small deloads followed by microloading, etc.).

Workout A
Squat 3x5
Bench Press 3x5
Cable Pulldowns 3-5x8-12 (in place of 3 sets to failure of pull-ups and chin-ups, alternating those each workout). I still alternate pull-up and chin-up grip on the Pulldowns.

Workout B
Squat 3x5
Standing Overhead Press 3x5 (Also known just as the Press)
Deadlift 1x5

You alternate the workout A and B. So the first week would be ABA on 3 non-consecutive days (most do Mon/Wed/Friday), and then BAB the following week. And so on and so forth.

Dave198lbs

Can you apply these rules to the weight machines as well? Or only to the free weights?

yes...any resistence..freeeor machine

kazzari

Ok, so as a guy trying to lose weight, should I use more weight and less reps or less weight and more reps? I feel I am not getting enough out of my long walks but have to progress slowly due to bad knees! Just trying to get the maximum workout I can until I gain enough stamina to actually run.

The best way to really burn fat while lifting...do sets in the 8-10 range, alternate upper body and lower body so exercises are done back to back with minimal rest...under 30 secs. This is a metabolic approach that will get your heart rate up, keep it up for duration, while using a challenging weight. No additional cardio needed.

The program I am following right now uses this approach. Last night I did 4 exercises in a row without rest, rested a few minutes, then repeated for a total of 4 rounds. It looked like this:

Deadlifts - 8 reps
pushups x 10
Bulgarian split squats x 10
One arm dumbbell rows x 10

I wore my hrm and this kept my heart rate within the same range I use for running for 27 minutes for a 315 calorie burn. These 4 exercises are then followed by 4 more done at high reps for two sets just to keep the fire burning. It was pretty pukey.

LifeChangingExp

bump

samntha14

I'm a New Rules Girl. It is considered "lifting heavy". Depending on the cycle we'll do 2 sets of 10, 3 sets of 8, 4 sets 6, 5 sets of 4 always at max weight. Obviously I can do more weight with 4 reps than I can when I have to do 10 so you adjust accordingly. You don't necessarily want to be at complete failure, where you will drop the weight on the floor and feel like you are going to die, but the last 2 of the set should feel close to it.

kazzari

I'm a New Rules Girl. It is considered "lifting heavy". Depending on the cycle we'll do 2 sets of 10, 3 sets of 8, 4 sets 6, 5 sets of 4 always at max weight. Obviously I can do more weight with 4 reps than I can when I have to do 10 so you adjust accordingly. You don't necessarily want to be at complete failure, where you will drop the weight on the floor and feel like you are going to die, but the last 2 of the set should feel close to it.

New Rules fan here, as well. In fact, the workout I posted above is from the New Rules of Lifting Fat Loss III program. I have been doing New Rules programs since 2006, starting with the original, then NROL4W when it came out, NROL4Abs and just got NROL4Life that came out last week. All excellent programs that I highly recommended...results guaranteed. Alwyn Cosgrove is renowned for the results he achieves with clients at his personal training facility, aptly named Results Fitness, with his particular focus on fat loss since that is what the majority of clients are looking for. Not saying there aren't other effective approaches, but you can't go wrong following any of the NROL programs.

heidi5k

I am starting from a level almost complete ignorance re: weight lifting.

I have free weights at home, up to 15 pounds. Can I use anything here?

Can anyone direct me to a website or youtube series that shows form and routines I could follow?

I'm not quite ready to spring for a gym membership unless I feel like this is something I will actually do, if that makes sense.

- Heidi

samntha14

I'm a New Rules Girl. It is considered "lifting heavy". Depending on the cycle we'll do 2 sets of 10, 3 sets of 8, 4 sets 6, 5 sets of 4 always at max weight. Obviously I can do more weight with 4 reps than I can when I have to do 10 so you adjust accordingly. You don't necessarily want to be at complete failure, where you will drop the weight on the floor and feel like you are going to die, but the last 2 of the set should feel close to it.

New Rules fan here, as well. In fact, the workout I posted above is from the New Rules of Lifting Fat Loss III program. I have been doing New Rules programs since 2006, starting with the original, then NROL4W when it came out, NROL4Abs and just got NROL4Life that came out last week. All excellent programs that I highly recommended...results guaranteed. Alwyn Cosgrove is renowned for the results he achieves with clients at his personal training facility, aptly named Results Fitness, with his particular focus on fat loss since that is what the majority of clients are looking for. Not saying there aren't other effective approaches, but you can't go wrong following any of the NROL programs.

Awesome! I was wondering what to do when I finish this series...so I'll just go get their others series LOL.

zukkiz

I'm a New Rules Fan too. It is definitely worth the time and effort. This is something I could do for life!

There has been a lot of good advice on here, but I highly suggest looking into New Rules of Lifting for Women.

Toddrific

I am starting from a level almost complete ignorance re: weight lifting.

I have free weights at home, up to 15 pounds. Can I use anything here?

Can anyone direct me to a website or youtube series that shows form and routines I could follow?

I'm not quite ready to spring for a gym membership unless I feel like this is something I will actually do, if that makes sense.

- Heidi

bodybuilding.com
exrx.net
---
You can probably pick up some cheap weights at used sporting goods store.
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Bodyweight exercises are good for beginners, squats, lunges,pushups, dips. Go to a park nearby, use the bars for dips/pullups.

You can vary form to increase difficulty.

badgerbadger1

Rep 1 - Okay, easy enough
Rep 2 - This is actually pretty heavy
Rep 3 - Wow, I can feel it
Rep 4 - Puuuuuuushh!
Rep 5 - NRGNRGANNAGNNHH!!

I love you so hard right now. Exactly this when I'm doing my deadlifts, squats and overhead presses.

Elizabeth_C34

Rep 1 - Okay, easy enough
Rep 2 - This is actually pretty heavy
Rep 3 - Wow, I can feel it
Rep 4 - Puuuuuuushh!
Rep 5 - NRGNRGANNAGNNHH!!

:laugh: Pretty much!

nichole325

bump.

kazzari

I am starting from a level almost complete ignorance re: weight lifting.

I have free weights at home, up to 15 pounds. Can I use anything here?

Can anyone direct me to a website or youtube series that shows form and routines I could follow?

I'm not quite ready to spring for a gym membership unless I feel like this is something I will actually do, if that makes sense.

- Heidi

If you have never done any lifting and you plan to workout at home you can do pushups. These go a long way to building strength in your upper body and it usually takes women a while before they are too easy. You can do goblet squats with a 15 lb. DB held at your chest. I would also recommend a pull up bar. The pushups and pullups will cover chest, back, triceps and biceps...they are enough. You don't need to do isolation work for biceps and triceps. You can use the weights you have now for lunges...and there are a ton of variations on the lunge. BTW, since women can often not do even one pull up to start, I use a giant rubberband for assistance. You can buy these online at places like performbetter.com. You choke it onto the bar, kneel into the loop that is formed and it supports enough of your weight to make pullups possible.

TrophyWifeSass

Rep 1 - Okay, easy enough
Rep 2 - This is actually pretty heavy
Rep 3 - Wow, I can feel it
Rep 4 - Puuuuuuushh!
Rep 5 - NRGNRGANNAGNNHH!!

^this.

WhitneyAnnabelle

In regards to the 30 Day Shred comment, that's not considered weight lifting. That's supplementing cardio intervals and different moves with extra weight, often in a repetitious movement kind of way. You can certainly use 20 pound weights for some of the exercises, but it's nearly impossible for a lot of people (as she points out in the videos). With that said, 1 or 2 pound weights won't make any kind of difference. Of course, I'm giving my opinion here. Like all of us. I would at least go up to 5 pounds for a bit more of a challenge to you, though. You'll see that it won't be that hard, you'll get used to it, and you'll progress.

sawyermark

Bump to read later.

Jules2Be

Rep 1 - Okay, easy enough
Rep 2 - This is actually pretty heavy
Rep 3 - Wow, I can feel it
Rep 4 - Puuuuuuushh!
Rep 5 - NRGNRGANNAGNNHH!!

snort!

theartichoke

Bump to save.

vegannlg

I am starting from a level almost complete ignorance re: weight lifting.

I have free weights at home, up to 15 pounds. Can I use anything here?

Can anyone direct me to a website or youtube series that shows form and routines I could follow?

I'm not quite ready to spring for a gym membership unless I feel like this is something I will actually do, if that makes sense.

- Heidi

If you have never done any lifting and you plan to workout at home you can do pushups. These go a long way to building strength in your upper body and it usually takes women a while before they are too easy. You can do goblet squats with a 15 lb. DB held at your chest. I would also recommend a pull up bar. The pushups and pullups will cover chest, back, triceps and biceps...they are enough. You don't need to do isolation work for biceps and triceps. You can use the weights you have now for lunges...and there are a ton of variations on the lunge. BTW, since women can often not do even one pull up to start, I use a giant rubberband for assistance. You can buy these online at places like performbetter.com. You choke it onto the bar, kneel into the loop that is formed and it supports enough of your weight to make pullups possible.

Awesome advice for those of us who exercise at home! Extremely helpful.

RimRK

Rep 1 - Okay, easy enough
Rep 2 - This is actually pretty heavy
Rep 3 - Wow, I can feel it
Rep 4 - Puuuuuuushh!
Rep 5 - NRGNRGANNAGNNHH!!

This. Just probably more pouty and dispersed with swear words in three languages when I am at the bench:P

jillybeanruns

The actual weight is all relative to your own abilities. But the concept is that if you can do more than 8 reps, you need to use heavier weights. If you can't get in 3, then you need to drop the weight down. But 6-8 reps is what you should be shooting for!

For some people it's 10 pounds for an exercise, for others it's 200 pounds.

wk9t

Great thread. I'm getting some good tips here

Huffdogg

I would agree as many others have said that you want to remain in the 4-6 rep range to consider your lifting "heavy." Meaning, lift a weight that you can only do with proper form for around 5 reps per set.

sammys1girly

When you make the "ugly" face while lifting it.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

haha! So true!

Nopedotjpeg

When you make the "ugly" face while lifting it.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Can you tell it's the last rep?

lisao62

bump

Huffdogg

I would also add that anyone who wants to learn how to lift heavy should just log off MFP, go to Amazon, and buy "Starting Strength" by Mark Rippetoe.

There endeth the lesson.

autumnk921

Thanks for this thread....I like to learn about this stuff more & more...I lift heavy for me - 15-20lbs per arm for upper body...Higher for lower body but wanted to make sure I am doing everything right!! Thanks for the advice on here!