Lifting Heavy - Your definition?
Replies
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Lets put it this way, type II muscle all works the same way, you stress it, and it grows during rest and caloric excess. The reason 8-12 reps is the 'size' range is by and large because you have a lot more muscle fibre count of that type compared to strength types. but make no mistake, training 5 reps will grow your muscle size too,. training 8-12 will make you stronger. hypertrophy is hypertrophy, regardless of your rep range. Take a strongman, lose some fat and he won't look out of place at any BB comp, even though he doesn't train for BB. Take any BBer, toss him at a powerlifting comp, and he won't look out of place, even though he doesn't train for powerlifting. The 2 training methods are very closely linked. Actually so closely linked thats it's basically widely accepted that for anyone outside of elite BBers, the best way too build size is to train over all rep ranges. 5/3/1, WSFSB and PHAT being prime examples of good intermediate templates doing this. The days of 1 bodypart a day per week split is long dead except by noobs.Can anyone explain what 'muscular endurance' looks like?
I've heard that smaller reps make for comparatively more neuromuscular demands, greater strength, and smaller, denser muscle, and that 8-12 reps makes for larger, plumper-looking muscles. What aesthetic effect does the 15-20 rep range have?
that said, as for what adaptations training in the 15+ rep range has, it depends. There will be some stress to the fibres causing them to fray, thus during rest hypertrophy will occur. But it will be limited as this type of training is NOT designed to fray muscle fibre near as much as to train it to be efficient. So aside from a basic amount, it really won't build any muscle. Same principle to a degree why cardio doesn't build massive legs, it's technically 15+ rep legwork.0 -
My definition of heavy lifting.....
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Lets put it this way, type II muscle all works the same way, you stress it, and it grows during rest and caloric excess. The reason 8-12 reps is the 'size' range is by and large because you have a lot more muscle fibre count of that type compared to strength types. but make no mistake, training 5 reps will grow your muscle size too,. training 8-12 will make you stronger. hypertrophy is hypertrophy, regardless of your rep range. Take a strongman, lose some fat and he won't look out of place at any BB comp, even though he doesn't train for BB. Take any BBer, toss him at a powerlifting comp, and he won't look out of place, even though he doesn't train for powerlifting. The 2 training methods are very closely linked. Actually so closely linked thats it's basically widely accepted that for anyone outside of elite BBers, the best way too build size is to train over all rep ranges. 5/3/1, WSFSB and PHAT being prime examples of good intermediate templates doing this. The days of 1 bodypart a day per week split is long dead except by noobs.Can anyone explain what 'muscular endurance' looks like?
I've heard that smaller reps make for comparatively more neuromuscular demands, greater strength, and smaller, denser muscle, and that 8-12 reps makes for larger, plumper-looking muscles. What aesthetic effect does the 15-20 rep range have?
that said, as for what adaptations training in the 15+ rep range has, it depends. There will be some stress to the fibres causing them to fray, thus during rest hypertrophy will occur. But it will be limited as this type of training is NOT designed to fray muscle fibre near as much as to train it to be efficient. So aside from a basic amount, it really won't build any muscle. Same principle to a degree why cardio doesn't build massive legs, it's technically 15+ rep legwork.
Thank you!!!0 -
There's really no "personal" definition of heavy lifting, heavy lifting or maximal strength training is pretty specific. This form of training focuses on a percentage of the individual's 1-rep max. That percentage ranges from 85% to 100% of the 1RM. Reps in this range typically fall between 1 and 5. Though there's no individual definition of what "heavy" lifting is, what's considered heavy is relative to the individual. For example person A might Squat 200lbs and 90% of that is 180lbs, while person B might Squat 400lbs and 90% of that is 320lbs. Both lifters can apply the 90% range of maximal strength training but the weight used is relative to their individual strength.0
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You are getting stronger everyday my sweet friend! :flowerforyou:I don't go to a gym - I workout at home. I have a Total Gym but haven't used it lately. I have handweights up to 50 pounds. I can't do squats because I have had 4 knee surgeries and they cause me a lot of problems.
I started straight leg "dead lifts" with hand weights at 5 pounds and was so sore the next day I couldn't walk. However, I did 12 reps no problem. So despite my aching legs, I upped the weight to 10 pounds and had a hard time doing 8.
It is good to read this because I always thought I was a super wimp cuz I couldn't "lift heavy" but in fact, I am lifting heavy for me, I am just not that strong... yet.0 -
1-5 reps for Strength and power
6-8 reps for some strength and some hypertrophy
8-13 reps for hypertrophy
13+ reps for endurance
For all those rep ranges, you should really be struggling to complete the last couple reps of a set- for example if you're doing a 5 rep set it should feel like
Rep 1: I can do this
Rep 2: Ok, it's pretty heavy, but doable
Rep 3: This is getting heavy
Rep 4: Ermagherd, this is heavy *kitten*! I don't know if I can do 1 more!
Rep 5: *kitten*! Grrrrrruummmpphh.......heavy breathing......more heavy breathing..........I'm a BADA$$.
If it doesn't feel like that, it's not heavy.
I like this0 -
1-5 reps for Strength and power
6-8 reps for some strength and some hypertrophy
8-13 reps for hypertrophy
13+ reps for endurance
For all those rep ranges, you should really be struggling to complete the last couple reps of a set- for example if you're doing a 5 rep set it should feel like
Rep 1: I can do this
Rep 2: Ok, it's pretty heavy, but doable
Rep 3: This is getting heavy
Rep 4: Ermagherd, this is heavy *kitten*! I don't know if I can do 1 more!
Rep 5: *kitten*! Grrrrrruummmpphh.......heavy breathing......more heavy breathing..........I'm a BADA$$.
If it doesn't feel like that, it's not heavy.
Sounds about right to me
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1-5 reps for Strength and power
6-8 reps for some strength and some hypertrophy
8-13 reps for hypertrophy
13+ reps for endurance
For all those rep ranges, you should really be struggling to complete the last couple reps of a set- for example if you're doing a 5 rep set it should feel like
Rep 1: I can do this
Rep 2: Ok, it's pretty heavy, but doable
Rep 3: This is getting heavy
Rep 4: Ermagherd, this is heavy *kitten*! I don't know if I can do 1 more!
Rep 5: *kitten*! Grrrrrruummmpphh.......heavy breathing......more heavy breathing..........I'm a BADA$$.
If it doesn't feel like that, it's not heavy.
Best definition ever!0 -
Only read the OP.
A) The most amount of weight you can handle in the 3-5 rep range.
I don't exactly include shoulder raises in "lifting heavy" 0 -
Rep 1: I can do this
Rep 2: Ok, it's pretty heavy, but doable
Rep 3: This is getting heavy
Rep 4: Ermagherd, this is heavy *kitten*! I don't know if I can do 1 more!
Rep 5: *kitten*! Grrrrrruummmpphh.......heavy breathing......more heavy breathing..........I'm a BADA$$.
This is what I will try today! 0 -
Thanks for this thread :flowerforyou:0
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bump0
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Lifting heavy is different for everyone. It is what you can handle while keeping good form and performing a good rep. If you aren't doing this, then reduce your weights to a weight you can control. If you are going for muscle build, it is better to go to muscle exhaustion which isn't 6-8 reps. It is more like 20-25 reps.0
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Bump for future reference. Thanks!0
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Ask 100 different people, you'll get as many answers when it comes to rep ranges and what's "heavy". Everyone is different and respond differently so it takes time to find what's best for you. From my own experience, pay more attention to your joints than anything else!
Made the mistake of going too heavy too soon and ached for weeks. Now I work in the 8-15 range depending on the exercise. The only thing I keep it at 5 or less is deadlifts.0 -
Great information being shared. Thanks!0
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1-5 reps for Strength and power
6-8 reps for some strength and some hypertrophy
8-13 reps for hypertrophy
13+ reps for endurance
For all those rep ranges, you should really be struggling to complete the last couple reps of a set- for example if you're doing a 5 rep set it should feel like
Rep 1: I can do this
Rep 2: Ok, it's pretty heavy, but doable
Rep 3: This is getting heavy
Rep 4: Ermagherd, this is heavy *kitten*! I don't know if I can do 1 more!
Rep 5: *kitten*! Grrrrrruummmpphh.......heavy breathing......more heavy breathing..........I'm a BADA$$.
If it doesn't feel like that, it's not heavy.
I start lifting tomorrow & will remember this lol0 -
That means I am doing something right! I just increased my weights for seated bench and made ALL those sounds (& faces)!0
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If i can do 5 reps reasonably easily, i add more weight. regardless of what movement, ill add about 5lbs at a time.0
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My definition is the most weight you can do for whatever rep range you're doing, but nothing more than 15 reps. I have been going for around the 8-10 rep range, but I think I'm going to go back to 3x5 compound movements because I'm still a beginner and really weak. I have been doing a sort of split routine, and I was doing shoulder raises as well, 10lbs and they were hard as fudge. I felt like a dork.
When I was doing the stronglifts, except 3x5 instead of 5x5, I got up to 105lbs on squats (I was only doing it for a couple months at that point) and then my gym membership expired and I couldn't get a new one for about a month or month and a half, and when I started again, I had to demoote myself down to 85lbs. SAD day.0 -
1-5 reps for Strength and power
6-8 reps for some strength and some hypertrophy
8-13 reps for hypertrophy
13+ reps for endurance
For all those rep ranges, you should really be struggling to complete the last couple reps of a set- for example if you're doing a 5 rep set it should feel like
Rep 1: I can do this
Rep 2: Ok, it's pretty heavy, but doable
Rep 3: This is getting heavy
Rep 4: Ermagherd, this is heavy *kitten*! I don't know if I can do 1 more!
Rep 5: *kitten*! Grrrrrruummmpphh.......heavy breathing......more heavy breathing..........I'm a BADA$$.
If it doesn't feel like that, it's not heavy.
I love this! I usually do 8-10 reps. Heavy is relative to the individual's abilities so that will change from person to person. You have to lift what is heavy to you.0 -
Lifting such that you reach failure in 5 or fewer reps or 15 or fewer seconds.
...that failure is because of your strength cutting out, you flat out aren't strong enough to bang out 1 more rep. Not because it burns too much. If you feel any burn whatsoever, you aren't really lifting heavy, you're just lifting weights. When its heavy you fail before the burn.0 -
I love this! I usually do 8-10 reps. Heavy is relative to the individual's abilities so that will change from person to person. You have to lift what is heavy to you.1-5 reps for Strength and power
6-8 reps for some strength and some hypertrophy
8-13 reps for hypertrophy
13+ reps for endurance
For all those rep ranges, you should really be struggling to complete the last couple reps of a set- for example if you're doing a 5 rep set it should feel like
Rep 1: I can do this
Rep 2: Ok, it's pretty heavy, but doable
Rep 3: This is getting heavy
Rep 4: Ermagherd, this is heavy *kitten*! I don't know if I can do 1 more!
Rep 5: *kitten*! Grrrrrruummmpphh.......heavy breathing......more heavy breathing..........I'm a BADA$$.
If it doesn't feel like that, it's not heavy.
"Heavy" is absolutely relative to the individual strength but heavy or maximal is defined as 85%+ of your 1RM. That's going to be 5 reps or less, not 8. Strength is relative but their's no individual definition, it's been defined.0 -
Yep.1-5 reps for Strength and power
6-8 reps for some strength and some hypertrophy
8-13 reps for hypertrophy
13+ reps for endurance
For all those rep ranges, you should really be struggling to complete the last couple reps of a set- for example if you're doing a 5 rep set it should feel like
Rep 1: I can do this
Rep 2: Ok, it's pretty heavy, but doable
Rep 3: This is getting heavy
Rep 4: Ermagherd, this is heavy *kitten*! I don't know if I can do 1 more!
Rep 5: *kitten*! Grrrrrruummmpphh.......heavy breathing......more heavy breathing..........I'm a BADA$$.
If it doesn't feel like that, it's not heavy.0 -
pink dumbbell tricep kickbacks yo!0
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pink dumbbell tricep kickbacks yo!
You know you do them Chris, don't hate!
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85% or more of my 1 rep max.
Lifting heavy for me usually means I'm doing some deadlifts that day.0 -
1-5 reps for Strength and power
6-8 reps for some strength and some hypertrophy
8-13 reps for hypertrophy
13+ reps for endurance
For all those rep ranges, you should really be struggling to complete the last couple reps of a set- for example if you're doing a 5 rep set it should feel like
Rep 1: I can do this
Rep 2: Ok, it's pretty heavy, but doable
Rep 3: This is getting heavy
Rep 4: Ermagherd, this is heavy *kitten*! I don't know if I can do 1 more!
Rep 5: *kitten*! Grrrrrruummmpphh.......heavy breathing......more heavy breathing..........I'm a BADA$$.
If it doesn't feel like that, it's not heavy.
THIS is my definition. Couldn't have said it better myself! Especially the ermahgerd part....because that is something I actually DO say.0 -
Depends on the person; as long as there is significant resistance, that is good.0
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Bumping because this is really helpful for reference0
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