What is "iifting heavy"?

gacowboy

Thanks for all your answers guys, with your knowledge I think I can improve my work outs to burn more calories until I can get to the point of running again. Haven't been on MFP long but greatly enjoy learning from all you folks. Thanks again.

kazzari

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.

I agree Starting Strength is THE book for learning proper lifting technique for the major lifts. As a trainer in training, I used it as a manual for coaching clients in the squat and deadlift. I would recommend it as well. It has some basic programming information for getting started.

mmapags

A quick question for the trainers. Where does strength training end and hypertrophy begin? I always thought at about 6 reps. Above that is "body building" and below that is strength training or lifting heavy. Is my understanding accurate?
PS: Again I might be off but I always thought lifting heavy = strength training. Correct or no?

kazzari

A quick question for the trainers. Where does strength training end and hypertrophy begin? I always thought at about 6 reps. Above that is "body building" and below that is strength training or lifting heavy. Is my understanding accurate?
PS: Again I might be off but I always thought lifting heavy = strength training. Correct or no?

That's basically correct, although I think there is some overlap. Like 3 -8 reps for strength, 8-12 for hypertrophy. For a pure strength goal you would stay in the lower reps for deadlifts and squats and a bit higher for assistance type exercises. It kind of drives me crazy when I hear that lifting in the 8 - 12 range builds size but won't get you stronger. Of course, if your muscles are challenged they will get stronger, just not maximally strong and the thing is big muscles aren't as strong as they look. Much cooler I think to be tight and compact and stronger than you look than the reverse.

KBGirts

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 consider lifting heavy this^^^ but for me those 5 reps come after I have done 12, 10, 8, and then the 5. Or depending on the muscle group: 15,12,10 or 20,15,10. I start out a little light (relatively speaking) for the first set and increase the weight on each set afterwords. By the end I am doing the NRGNAGNHAGHAGNHGA!!!!

deninevi

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 is what lifting heavy is!

AmberCHM

bump

Rosa1213

I was wondering this exact same thing as well.
Someone once told me that in some occasions it's better to lift not-so-heavy and go for more reps (like 15).

Is this accurate at all, and if so, when are these certain occasions? That statement made me very confused, especially since I've just started lifting.

samntha14

A quick question for the trainers. Where does strength training end and hypertrophy begin? I always thought at about 6 reps. Above that is "body building" and below that is strength training or lifting heavy. Is my understanding accurate?
PS: Again I might be off but I always thought lifting heavy = strength training. Correct or no?

That's basically correct, although I think there is some overlap. Like 3 -8 reps for strength, 8-12 for hypertrophy. For a pure strength goal you would stay in the lower reps for deadlifts and squats and a bit higher for assistance type exercises. It kind of drives me crazy when I hear that lifting in the 8 - 12 range builds size but won't get you stronger. Of course, if your muscles are challenged they will get stronger, just not maximally strong and the thing is big muscles aren't as strong as they look. Much cooler I think to be tight and compact and stronger than you look than the reverse.

I always found this to be interesting. Many "body-builders" or the duck walkers, aren't necessarily strong. Watching the men at my gym the last few months, the strongest guy is tall and quite lean looking. He's lifting double what the "big" guys do.
http://www.youtube.com/watch?v=gujO4xYSAdo&feature=endscreen&NR=1 Now this girl is lifting crazy heavy and you can't call her "big"
http://www.youtube.com/watch?v=OzZ-7YRqiww&feature=related She's pretty small too.
http://www.youtube.com/watch?v=cne4DK3WdNQ now this guy does too many reps at his body weight, so he should go way heavier. Not a big guy either.

carolemack

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 is me with an e-z curl bar with 2.5 pounds on each end! :laugh: I just started trying a little weight training at home on Thursday. I can't believe what a weakling I am. :embarassed: It can only get better, right?

neverstray

Sort of not accurate advice here. I stay in the range of 8-10 reps. If I hit more than 10, I add weight. It's simple. You want the last 2 or 3 to be really difficult without compromising your form at all. No swinging around and flailing and twisting, and NO HOLDING YOUR BREATH. Lift until it hurts, then do 2 or 3 more. If you don't push, you'll never gets results. You want to feel the burn and work through it.

What's not accurate about the posts? Just curious.

You do have a good addition here re keeping form and the breathing.

Everyone saying 5 or 6. You can lift heavy and hit 8 to 10. Seems a little like bro-science when we start talking about lifting heavy. Maybe it's just people make matter-of-fact comments, and I know for a fact, they aren't true. LOL. So, whateves. Just trying to keep it real and stay away from the bro stuff. You can lift heavy and do 15 reps. The idea is the the last couple hurt bad.

But, typically, I see ladies using 5lbs because they don't want to "bulk up" and do 10 curls with them. LOL. My 7-year old daughter can do that. Ha!

Toddrific

I was wondering this exact same thing as well.
Someone once told me that in some occasions it's better to lift not-so-heavy and go for more reps (like 15).

Is this accurate at all, and if so, when are these certain occasions? That statement made me very confused, especially since I've just started lifting.

Awhile back in Men's Health they proposed once every week or two you lift half of your 1 rep max for twice as many reps(so basically 15-20) so you increase your mitochondria (The stuff that produces/converts energy).

Huffdogg

If Men's Health recommends it, it's almost always a bad idea.

@neverstray: IMO, if you CAN do it 8-10 times, you should be lifting more. The best way to challenge yourself to be stronger is to lift the heaviest things you can. YMMV, of course.

kazzari

Sort of not accurate advice here. I stay in the range of 8-10 reps. If I hit more than 10, I add weight. It's simple. You want the last 2 or 3 to be really difficult without compromising your form at all. No swinging around and flailing and twisting, and NO HOLDING YOUR BREATH. Lift until it hurts, then do 2 or 3 more. If you don't push, you'll never gets results. You want to feel the burn and work through it.

What's not accurate about the posts? Just curious.

You do have a good addition here re keeping form and the breathing.

Everyone saying 5 or 6. You can lift heavy and hit 8 to 10. Seems a little like bro-science when we start talking about lifting heavy. Maybe it's just people make matter-of-fact comments, and I know for a fact, they aren't true. LOL. So, whateves. Just trying to keep it real and stay away from the bro stuff. You can lift heavy and do 15 reps. The idea is the the last couple hurt bad.

But, typically, I see ladies using 5lbs because they don't want to "bulk up" and do 10 curls with them. LOL. My 7-year old daughter can do that. Ha!

Ummm...my response is what I specifically learned from NSCA's text while studying for my certification. I am looking at a Table in NSCA's Essentials of Strength Training and Conditioning, the text used for the CSCS cert. It reads as follows:

Training Goal:
Strength -
Load: >=85% 1RM Goal Repetitions: <=6

Hypertrophy -
Load: 75-85% 1RM Goal Reps 6-12

Muscular endurance-
Load: <=67% 1RM Goal reps >=12

Yes, you can gain some strength working in the hypertrophy range, but the above is the actual textbook recommendation for strength, hypertrophy, or muscular endurance goals. If that isn't accurate, I don't know where else to look.

mmapags

Interesting that he should be calling Broscience based on his post.

IronSmasher

8-12 lifting

6-8 kinda heavy

1-5 heavy

N.B. 12+ 'toning'

deestew58

what's BUMP?

IronSmasher

What's Google?

dawnemjh

Question for trainers/experienced lifters:

Can you lose fat and get toned doing something like Strong Lifts and eating at a small deficit (like TDEE -100 cals)??

Thanks!

crisanderson27

Question for trainers/experienced lifters:

Can you lose fat and get toned doing something like Strong Lifts and eating at a small deficit (like TDEE -100 cals)??

Thanks!

Absofreakinlutely. Though most of us cringe at the word 'toned' lol. Also, most of us go off of a percentage of TDEE, usually either 15% or 20%. Any deficit will work though (assuming you have an accurate number for TDEE)...the larger ones just take more margin of error into consideration.

mmapags

Question for trainers/experienced lifters:

Can you lose fat and get toned doing something like Strong Lifts and eating at a small deficit (like TDEE -100 cals)??

Thanks!

Absofreakinlutely. Though most of us cringe at the word 'toned' lol. Also, most of us go off of a percentage of TDEE, usually either 15% or 20%. Any deficit will work though (assuming you have an accurate number for TDEE)...the larger ones just take more margin of error into consideration.

Totally agree. You would lose fat and develop your muscles by eatiing at maintenance and doing Stronglifts. Even more at a deficit. The beauty of this program also is that you will not build any bulk. You couldn't as a woman at maintenance or in deficit anyway but you lose fat and get stronger not bigger with heavy lifting!

dawnemjh

thanks!!!! (I hesitated to use 'toned' too :laugh: ) does gain lean muscle work better??

mmapags

thanks!!!! (I hesitated to use 'toned' too :laugh: ) does gain lean muscle work better??

Yup! :laugh: When hear "toned", all I can think of is the older ladies Trim & Tone class at my gym!! :laugh:

pspetralia

This is a great thread. Thanks to all the trainers for sharing your knowledge!!!

KaleidoscopeEyes1056

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

Does it count if you make the same faces you make during sex? Oh, and the same noises too.

SirZee

IF you are just starting, you shouldn't lift heavy (heavy being weight that you can't do more than 6 times). First 2-3 months should be all about mastering proper form. It is critical to lifting heavy, because with bad form, you will hurt yourself.

LisaManySongs

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: :laugh: :laugh: Totally this!!!

SirZee

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?

Nope. You still got teeth left

Amy911Gray

What is a rep? Is it doing one deadlift or 10 deadlifts in a row?

kazzari

What is a rep? Is it doing one deadlift or 10 deadlifts in a row?

One deadlift...10 in a row is one set of ten repetitions.