What is "iifting heavy"?

kprangernix07

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!!

LMAO! ^ THIS!

Hezzietiger1

There is a lot of good info here. I just want to add to Make sure that you have good form. If it is to much weight to really do it right you are wasting valuable time and putting yourself at risk for injury. Exp. If you are doing rows be sure that you are pulling all the way back to your chest and you feel the pull between your shoulders. If you are just using your arms you are doing it wrong. If you can't stay in good posture and the weight is pulling you forward, it is to much weight.

I pulled muscles in my lower back and it set me back about 8 weeks of good hard workouts. I would see a chiropractor on monday, workout on tuesday, then see a chiropractor again on wednesday and so on. I had to stay clear of anything that put pressure on my lower back and I was in pain almost anytime I sat, stood, or moved. It worked in healing the muscles but was crazy expensive. So avoid that LOL by using good form.

kazzari

The book Starting Strength, recommended earlier, gives very detailed instructions on proper lifting techniques, including side by side photos of specific things not to do and how to correct it. If you want to walk into the gym confident you really know how to squat or deadlift safely, this book is ideal. It is called Starting Strength, Basic Barbell Training by Mark Rippetoe & Lon Kilgore.

t2kburl

This is great info.
Any lifting tips for a guy with a surgically repaired, but permanently damaged lower back?
I'm just getting started, but did some lifting ~20 years ago
I have a bowflex and an elliptical to work with.
I can do most things with all the bows on at least 10 reps (its old)
Goal would be strength.

EpiGaiaRepens

I found it helpful to hear what other people were lifting. Like exact numbers.

I started out limited by our weights at home. My max on anything was no more than 50 lbs. So I'd bench 50 lbs, squat and deadlift 50 lbs. I'd do 20 lbs rows and i'd do overhead presses at 10 lbs each arm. I was doing 3 sets of 12.

So I join a gym and start upping my weights. Again, for two solid months I'm doing 3x12 of squats, bench press, deadlift, row, and overhead press. Slowly upping my weights.

Than a bit ago, I met a personal trainer who helped me figure out my one rep max weight (which I would never do since I'm lifting alone):

(weight x reps x 0.0333) + weight = One rep max
He said do 3 sets of 5 at 50% of my one rep max, followed by 3 sets of 5 at 80% max.

Doing this, the amount of weight I recognize I can do jumped significantly. Now I'm upping those numbers.

I'm 124 lb female, and this is what I'm currently doing 3 sets of 5 of:

squats- 150
dead lift- 125
bench press- 85
barbell OHP- 55
barbell row- 75

I figure it's heavy if it is something I've never done before!!!

EpiGaiaRepens

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.

I second this. My first two months I was upping weights, but i was also obsessing over form. I would up my weights by 5 lbs a week, unless it was already too heavy. And I'd research form, have someone video tape you doing your lifts so you can critique and compare your form to what you see you should be doing.

Sarauk2sf

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.

Thanks - that is why I asked the question originally. Nothing 'broscience' about 5 -6 reps.

Jeanne143

What is the purpose of lifting heavy? A few years ago I was lifting heavier weights. I injured my shoulder. Physical therapist said I don't need to lift more than 3 to 5 lb. weights. My doctor also said I shouldn't use more than 5 lb. weights.

Stewie316

So I'm confused. I'm looking to build muscle. How many reps should yo shoot for to build muscle?

kazzari

What is the purpose of lifting heavy? A few years ago I was lifting heavier weights. I injured my shoulder. Physical therapist said I don't need to lift more than 3 to 5 lb. weights. My doctor also said I shouldn't use more than 5 lb. weights.

That is really bizarre that a doctor or PT would say that. Reasons to strength train...maintain ability to carry on activities of daily living into old age, the stress of the load strengthens bones. Weighted back squats are the best exercise for strengthening hip bones...and we know how devastating a broken hip can be. Lowering bad cholesterol and raising good cholesterol...lifting heavy has a dramatic impact on lipid levels. You won't get any benefit from picking up 5 lb. Weights, your groceries way far more than that.

I work for a medical group and our physicians are big advocates of lifting heavy for all patients. I've been helping out a friend who is also a coworker and the doctors congrtulated her on her recent lipid panel and told to keep lifting.

Re injuries...they can be avoided if you build gradually in the beginning, and find someone who can check your form.

Lift_hard_eat_big

3 reps on your own, 4th and 5th rep might be forced reps.

kazzari

So I'm confused. I'm looking to build muscle. How many reps should yo shoot for to build muscle?

If you're looking for a bodybuilder or figure competitors physique, looking for visible muscle development, you would stay in the moderate range of 8-12 reps. You also would probably want to do a upper body / lower body split doing more total volume. So, if you normally do a total of six exercises doing a full body workout you would instead perhaps do six different lower body exercises one day and upper body the next day. That is an example, there is more to it and more ways to do it. Lifting for strength will give you a more athletic, defined look rather than a more artificial sculpted bodybuilder look. In theory.

hypallage

Some good advice here - saving for later

cannonsky

Lifting heavy: picking up heavy things....putting them down.... repeat

Basically you want to make sure you are using a high enough weight that you struggle through the last rep or two.... eventually you stop struggling... and you increase.

crisanderson27

Lifting heavy: picking up heavy things....putting them down.... repeat

Basically you want to make sure you are using a high enough weight that you struggle through the last rep or two.... eventually you stop struggling... and you increase.

The number of reps is important. I mean, if I pick up 20lbs enough times, I'm eventually going to struggle. I know that's probably what you meant...but a lot of people believe these high rep/lower weight programs are strength training, and they aren't.

Nopedotjpeg

Lifting heavy: picking up heavy things....putting them down.... repeat

Basically you want to make sure you are using a high enough weight that you struggle through the last rep or two.... eventually you stop struggling... and you increase.

The number of reps is important. I mean, if I pick up 20lbs enough times, I'm eventually going to struggle. I know that's probably what you meant...but a lot of people believe these high rep/lower weight programs are strength training, and they aren't.

No. They're toning. Don't wanna get bulky ya know?!

Amy911Gray

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.

Thank you!!!--Thank you so much!!!

samntha14

I want to get my husband lifting again, but he had shoulder reconstruction 2.5 years ago and now has very limited range of motion. The lifting will help him maintain bone density so no more injuries like that in the future, but for now he's limited to resistance bands.

mmapags

The book Starting Strength, recommended earlier, gives very detailed instructions on proper lifting techniques, including side by side photos of specific things not to do and how to correct it. If you want to walk into the gym confident you really know how to squat or deadlift safely, this book is ideal. It is called Starting Strength, Basic Barbell Training by Mark Rippetoe & Lon Kilgore.

There are also great videos on youtube by Rippletoe as well as videos on the Stronglifts site that demonstrated form. That ans using the mirror at the gym to check myself did it for me with no additional help.

kazzari

I want to get my husband lifting again, but he had shoulder reconstruction 2.5 years ago and now has very limited range of motion. The lifting will help him maintain bone density so no more injuries like that in the future, but for now he's limited to resistance bands.

Yeah, it is tough with injuries. My bf used to lift pretty seriously when he was younger, but a few car accidents that messed up his back and a shoulder injury have severely limited what he can do. He does what he can, even teaches karate with a back that hurts him 24 hours a day. It sucks. I am so careful in the gym because I do not want to deal with injuries.

That said, I did have an accident in the gym that could have really messed up my back in 2007. I was doing step ups with a 75 lb. fixed weight barbell on my back. I had done this many times, and I think I was just wearing the wrong shoes. I lost my footing as I was stepping back and fell on my butt with the bb on my shoulders. The next thing I knew, I lay writhing on the floor cursing myself waiting for the ambulance. The embarrassing part was that I was working out in between clients and other staff members had to tell my next client what happened. Anyway, I ended up with a compression factor in my T-12 vertebra.I was back at work in 3 days, back working out in 2 weeks and have had no residual pains, muscular or otherwise. I was lucky. So...be very, very careful. If I do step ups with a bb...I do them in the power rack with safety bars set high!

DaveRCF

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.

This is a great suggestion. It does require a bit of patience because Rippetoe is long-winded. But wading through the book will definitely increase your understanding of correct technique and the reasons why the lifts are done the way they are done.

I really like the Stronglifts 5X5 program. Since you are starting out, you should give it a look. Doing this, while reading "Starting Strength" is a good combination.

Finally, don't focus too much on things like 1 rep max. What is important is maintaining form as the weight is increased. Don't even bother to compare your barbell back squat where you go below parallel with the guy next to you doing double the weight on a Smith machine and only doing half squats. 100 lb back squats with a barbell are probably equivalent to 150 lbs half squats in a Smith.

Good luck if you take up "heavy lifting". It is good fun and can be personally very satisfying.

EpiGaiaRepens

What is the purpose of lifting heavy? A few years ago I was lifting heavier weights. I injured my shoulder. Physical therapist said I don't need to lift more than 3 to 5 lb. weights. My doctor also said I shouldn't use more than 5 lb. weights.

Doctors are, unfortunately, not experts in fitness nor nutrition. Perhaps it makes sense to lift only 5 lb weights for the healing process of your injury....but if you want to build strength, you need more than 5 lbs.

amyaroja

You all are giving great advice!

1. I'm training for a half marathon... so I'm planning on not strength training my legs. I only want to work my upper body. (I dont' want to get hurt, basically.) Is that okay? Or a total wimp-out?

2. How often should do this "max-out" strength training? Every other day? 4 times per week?

3. I will do set of 8 maxed out reps. But just one set, right? Then move on to the next muscle group? Seems like a quick workout! Yippee! I'm in!

crisanderson27

You all are giving great advice!

1. I'm training for a half marathon... so I'm planning on not strength training my legs. I only want to work my upper body. (I dont' want to get hurt, basically.) Is that okay? Or a total wimp-out?

2. How often should do this "max-out" strength training? Every other day? 4 times per week?

3. I will do set of 8 maxed out reps. But just one set, right? Then move on to the next muscle group? Seems like a quick workout! Yippee! I'm in!

1. Working your legs shouldn't hurt you when training for a half marathon...that I know of.

2. Most people recommend 3x a week, on non consecutive days...such as Mon/Wed/Fri

3. 8reps with only 1 set wouldn't be effective. I would suggest either 6-8 reps by 3 sets, or 5 reps by 5 sets. For myself, I do the 5x5. The heavier weight allowed by the shorter reps, in my experience...gives better results!