heavy lifting on a 1,000 calorie diet..

taylorwaylor

Alright, so I am eating way more than 1,000 cals, btw...but now that I've got your attention..

So, people say that to"tone"your body you have to lift lighter with a lot of reps..but then people say toning is a myth and you have to lift heavy with lighter reps for the good results...so wtf is it?!

I'm trying to find a new lifting program..I like lifting heavy with small reps..but then people say your supposed to do it the other way..do confused! And I quit NROLFW..so yeahhhhhh..I need a new one:)

BarackMeLikeAHurricane

Look up 5/3/1

drmerc

http://en.wikipedia.org/wiki/Toning_exercises

Crankstr

http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

_stephanie0

Lift HEAVY!!! Girls don't have enough testosterone to get bulky. Lift heavy and do cardio and you'll be a sexy beast

Capt_Apollo

Look up 5/3/1

this


strstd.com

Blastastic

Standing and sitting works

MidwestAngel

Shakeology is always the answer

Sarauk2sf

Depends what your goals are:

Strength with some hypertrophy = lower rep range (up to 5 reps)
Mix of strength and hypertohpy = low/mid rep range (6 - 8)
Mainly hypertophy with some strength = mid rep range (9 - 12)
Mainly endurance with some hypertophy = high rep range (13+)

As I mentioned on your other thread - a compound lifting progressive loading full body workout such as stronglifts 5 x 5 would be the most beneficial to you considering you have not been lifting for long.

taso42

Look up 5/3/1

5/3/1 is a great intermediate program. There are much better novice options out there.

OP, didn't you make a thread yesterday? The same info still applies. You want to get strong? Do a novice compounding lifting program. Once you're a "kinda strong", move on to an intermediate lifters program. Stop wasting all this time on the forums and go freaking squat something

HeidiMightyRawr

Heavy lifting!! Much better, faster results IMO (and lots of other people's opinions/results on here too!)

The whole light weight, high rep thing is mainly just a myth used to "reassure" women that they won't bulk up, because they're not lifting like the men, who bulk up. When in reality, that won't happen either way because they don't have the hormones for it It's great for endurance though.

As far as programs go, how about Stronglifts 5x5?

MoreBean13

Why did you quit NROL?

My vote goes to SL 5x5. The simplicity makes it genius for a beginner, IMO.

strongmind_strongbody

Depends what your goals are:

Strength with some hypertrophy = lower rep range (up to 5 reps)
Mix of strength and hypertohpy = low/mid rep range (6 - 8)
Mainly hypertophy with some strength = mid rep range (9 - 12)
Mainly endurance with some hypertophy = high rep range (13+)

Yes, this!! I have lifted in a split-format (one-two bodyparts at a time), primarily in the 8-12 rep range, since January. It's what I prefer, but ALL lifting is good. Find a program you like and DO IT!! :flowerforyou:

taylorwaylor

I'm really scared to start stronglifts because i feel like i'll be working in reverse as i have been so far.....I would run an hour and then lift for an hour(altough i did'nt really know much of what i was doing) like 5 days a week... then i started NROLFW and the first stage was just a lot less than i was used to....(although i'm glad i did i before going onto the other stages) and now stronglifts is even shorter! Idt i can do it.....it scared me.. exspecially because i want to be in the best shape i can be in by March.

taylorwaylor

Depends what your goals are:

Strength with some hypertrophy = lower rep range (up to 5 reps)
Mix of strength and hypertohpy = low/mid rep range (6 - 8)
Mainly hypertophy with some strength = mid rep range (9 - 12)
Mainly endurance with some hypertophy = high rep range (13+)

As I mentioned on your other thread - a compound lifting progressive loading full body workout such as stronglifts 5 x 5 would be the most beneficial to you considering you have not been lifting for long.

What is hypertrophy??

MoreBean13

Depends what your goals are:

Strength with some hypertrophy = lower rep range (up to 5 reps)
Mix of strength and hypertohpy = low/mid rep range (6 - 8)
Mainly hypertophy with some strength = mid rep range (9 - 12)
Mainly endurance with some hypertophy = high rep range (13+)

As I mentioned on your other thread - a compound lifting progressive loading full body workout such as stronglifts 5 x 5 would be the most beneficial to you considering you have not been lifting for long.

What is hypertrophy??

hypertrophy = physically bigger muscles, swole

billsica

can you get like testosterone injections? I think that would help out, if you don't have enough.

taylorwaylor

And my goal is to lose fat and build muscle...I dont know if i should focus on one before the other?

taso42

And my goal is to lose fat and build muscle...I dont know if i should focus on one before the other?

Focus on fat loss and strength gain at the beginning. Meaning, eat at a modest deficit and lift dem weights.

MoreBean13

I'm really scared to start stronglifts because i feel like i'll be working in reverse as i have been so far.....I would run an hour and then lift for an hour(altough i did'nt really know much of what i was doing) like 5 days a week... then i started NROLFW and the first stage was just a lot less than i was used to....(although i'm glad i did i before going onto the other stages) and now stronglifts is even shorter! Idt i can do it.....it scared me.. exspecially because i want to be in the best shape i can be in by March.

An hour of lifting 5x a week is WAY too much unless you're a bodybuilder. It's counterproductive. The real 'work' of lifting actually happens during the repair phase between sessions, and unless you have a really complicated split, you aren't giving your muscles enough time to regenerate before the next session at 5x a week for an hour. You should really give one of the well-developed programs a shot and follow it- you'll actually get better results.

taso42

I'm really scared to start stronglifts because i feel like i'll be working in reverse as i have been so far.....I would run an hour and then lift for an hour(altough i did'nt really know much of what i was doing) like 5 days a week... then i started NROLFW and the first stage was just a lot less than i was used to....(although i'm glad i did i before going onto the other stages) and now stronglifts is even shorter! Idt i can do it.....it scared me.. exspecially because i want to be in the best shape i can be in by March.

I don't comprehend what you are afraid of. It will be a demanding program, but you if you have the desire to lift and get strong, which you do seem to have, you can handle it. I would suggest starting off straight away doing 3x5, not 5x5, since you are not completely untrained.

Also, don't run before lifting.

Sarauk2sf

And my goal is to lose fat and build muscle...I dont know if i should focus on one before the other?

Generally you cannot do both at the same time (excepting newbie or gains when you are overweight, which you are not). You may still be able to benefit from a small amount of 'newbie' gains at a deficit but these will be negligible. However, lifting on a deficit is still beneficial as you gain strength, increase bone density, maintain LBM etc etc etc. These are all important and will benefit you when and if you decide to bulk.

iorahkwano

Stronglifts... I just started this week because a lot of people recommended it when I asked about building muscle/weightlifting.

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

darrensurrey

Lift HEAVY!!! Girls don't have enough testicles to get bulky. Lift heavy and do cardio and you'll be a sexy beast

Yep but EFA.

Sarauk2sf

I'm really scared to start stronglifts because i feel like i'll be working in reverse as i have been so far.....I would run an hour and then lift for an hour(altough i did'nt really know much of what i was doing) like 5 days a week... then i started NROLFW and the first stage was just a lot less than i was used to....(although i'm glad i did i before going onto the other stages) and now stronglifts is even shorter! Idt i can do it.....it scared me.. exspecially because i want to be in the best shape i can be in by March.

Lift heavier - it will NOT seem easy then. The length of a program, or the simplicity does not equate to its effectiveness.

How much as a % of body weight can you barbell deadlift. back squat or bench?

neverstray

You're are getting into the analysis paralysis disease. Just freaking go lift stuff.

IMO, this is the real deal: do you 5x5 or 5/3/1 or whatever it is you decide, then right after, do 20 minute HIIT (don't ask me what it is, Google it). You get both, muscle building and fat burning all in one. It is the ideal workout for a fat burner.

Sarauk2sf

You're are getting into the analysis paralysis disease. Just freaking go lift stuff.

IMO, this is the real deal: do you 5x5 or 5/3/1 or whatever it is you decide, then right after, do 20 minute HIIT (don't ask me what it is, Google it). You get both, muscle building and fat burning all in one. It is the ideal workout for a fat burner.

Good thread on that here: http://www.myfitnesspal.com/topics/show/824769-stop-the-neurosis

auticus

5x5s. Or 6 exercises, 3 sets, 8-10 reps of moderate weight for 12 weeks starting. Then alternate programs. 12 weeks heavy, 12 weeks light with more reps. There are women in my gym that look fabulous and they are on the weights often.

As long as you aren't injecting yourself with male hormones you are not going to bulk out like a monster male weight lifter.

Keep your protein in check. Don't starve yourself.

MoreBean13

I just want to add- It's really splitting hairs between SL and SS and 5/3/1 and NROL. You're a beginner, and ANY program is going to be better than messing around in the gym for 5 hrs a week. These programs might SEEM simple, but they are based on a foundation of years and years and years of experience and knowledge, and every single step that they incorporate is there for a reason- including volume, rest, periodization, progression, etc. You really should pick a program and follow it- at this point you don't have the experience to tell what can be added/swapped/neglected/changed to suit your purposes. The last thing you want to do is aimlessly flutter about the gym, spending a ton of time, with minimal results.

taylorwaylor

I'm really scared to start stronglifts because i feel like i'll be working in reverse as i have been so far.....I would run an hour and then lift for an hour(altough i did'nt really know much of what i was doing) like 5 days a week... then i started NROLFW and the first stage was just a lot less than i was used to....(although i'm glad i did i before going onto the other stages) and now stronglifts is even shorter! Idt i can do it.....it scared me.. exspecially because i want to be in the best shape i can be in by March.

Lift heavier - it will NOT seem easy then. The length of a program, or the simplicity does not equate to its effectiveness.

How much as a % of body weight can you barbell deadlift. back squat or bench?

I don't really get what oyu mean by % but, the my last bench press i did was 65 pounds with 8 reps, my deadlift...i have no idea ha, and my squat was around 120ish.... and that was a few days ago...and i havent bench pressed, squated, or DL for over i month i think.

dave4d

I haven't done any of those programs, yet, but I am also disappointed in my lift strength. I've been able to transform my body using other programs, but I have seen very little in the way of strength gains. I will be looking into Stronglifts 5X5, or the 5-3-1 program. I read up on them a little, last night, and I can see the benefits to those programs.

I understand your concern about feeling like you are working backwards, but these programs are designed keeping over training in mind. Sometimes people who are novices will try to design their own programs, and end up with injuries, or poor results, due to trying to do too much without being properly conditioned to that amount of muscular stress. Your muscles grow while at rest. Your first few sets are where you will see the greatest stress on the muscle to start that repair process.

Just like eating less than 1000 calories per day can be counterproductive to fitness, and weightloss goals, Doing too much volume in your workouts can be counterproductive to strength gaining, and muscle building goals.