Heavy lifting

tschaff04

What do you consider heavy enough to fall into the lift very heavy for small reps category? I was reading a blog post about someone that started doing heavy lifting for low reps to gain muscle(a female) rather than lifting smaller weights for longer reps. Does this really work better? And at what weight do you consider it heavy enough to do heavy weight/low reps? Hope that made sense.

KaydaRN

As heavy as you can go for 6-12 reps. There is not a magic number for heavy for everyone. Then you build it up. I bench 135-125 range for 6-10 reps for 3 sets. Start as heavy as I can then drop as I need to.

ahamm002

It's not really a specific term. Generally, most people lifting "heavy" aim for an amount of weight that will cause actual muscle failure (not just fatigue) after 3-4 sets of 6-10 reps. Combining heavy lifting, a high protein diet, and a calorie defecit is arguably the most effective method for improving body composition.

tameko2

heavy is relative to you. Anything you can do for 3-8 (or 10 depending on who you ask) reps but NOT for 12 is 'heavy'.

So for me, a 95lb squat is not heavy but for someone else it would be. And for that person, after a few weeks 95 would no longer be 'heavy' and they'd need to add weight.

Calantorntain

Check out the book, "New Lifting Rules for Women." I just got it in the mail, haven't started the program yet (I want to finish reading it first) but it seems pretty awesome. It explains all the reasons lifting heavy is superior, and then goes on to tell you how to actually do it without injuring yourself.

Book: http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398?tag=-00-10-20

MFP Group: http://www.myfitnesspal.com/forums/show/119-new-rules-of-lifting-for-women-nrol4w-

tschaff04

Thanks for clarifying that for me!

I was thinking of buying a bench and up to 100 pounds in weight for home.(I can't get to a gym for many reasons and am not afraid to admit I would be terrified to lift with those guys anyway). I wasn't sure if that would be enough to get me started, but now I think so.

Any point in 50 pounds worth of hand weights too? Or is that overkill?

tschaff04

Check out the book, "New Lifting Rules for Women." I just got it in the mail, haven't started the program yet (I want to finish reading it first) but it seems pretty awesome. It explains all the reasons lifting heavy is superior, and then goes on to tell you how to actually do it without injuring yourself.

Book: http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398?tag=-00-10-20

MFP Group: http://www.myfitnesspal.com/forums/show/119-new-rules-of-lifting-for-women-nrol4w-

Thank you! My only question is can you follow that program from home?

BusyRaeNOTBusty

The problem with lifting at home is that you really need a power rack to safely do squats. Power racks are expensive, and big.

tschaff04

The problem with lifting at home is that you really need a power rack to safely do squats. Power racks are expensive, and big.

:sad: I wish I wasn't a big chicken! Or there was a ladies only gym around here. :laugh:

KaydaRN

The problem with lifting at home is that you really need a power rack to safely do squats. Power racks are expensive, and big.

:sad: I wish I wasn't a big chicken! Or there was a ladies only gym around here. :laugh:

Girl you will only be intimidated the first time. Just be polite, take a friend. There are a good amount of ladies who lift in the free weight areas.

FullOfWin

85%+ of your one rep max. It isn't THE best way to build muscle size, but it is the best way to build strength and some size if you are eating enough.

jhgreer

Check out the book, "New Lifting Rules for Women." I just got it in the mail, haven't started the program yet (I want to finish reading it first) but it seems pretty awesome. It explains all the reasons lifting heavy is superior, and then goes on to tell you how to actually do it without injuring yourself.

Book: http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398?tag=-00-10-20

MFP Group: http://www.myfitnesspal.com/forums/show/119-new-rules-of-lifting-for-women-nrol4w-

Thank you! My only question is can you follow that program from home?

There are at-home modifications. A lot of the ladies in the group listed above do it from home so you'll find a lot of support there. Good luck!

BusyRaeNOTBusty

The problem with lifting at home is that you really need a power rack to safely do squats. Power racks are expensive, and big.

:sad: I wish I wasn't a big chicken! Or there was a ladies only gym around here. :laugh:

Girl you will only be intimidated the first time. Just be polite, take a friend. There are a good amount of ladies who lift in the free weight areas.

Seriously, just go. People will pay very little attention to you, and any attention they do give you will be "damn, good for her".

meshashesha2012

heavy lifting for me is 80-95% of my 1 rep max.. which usually mean 3-5 reps and i need 3-5 minutes of rest between sets before i repeat.

just use the gym. usually ladies only gyms have crappy weights, no squat rack and a smith machine. don't be intimidated by the weight room

Jamie571

As other people have said just use the gym. The guys in there don't bite at all. In fact they probably won't pay any attention to you. I know the guys at my gym don't

jojo52610

I have a trainer that has a warehouse where he trains and he has all the equipment and it's less intimidating to me anyway, he trains Women and Men.

KaydaRN

heavy lifting for me is 80-95% of my 1 rep max.. which usually mean 3-5 reps and i need 3-5 minutes of rest between sets before i repeat.

just use the gym. usually ladies only gyms have crappy weights, no squat rack and a smith machine. don't be intimidated by the weight room

Don't get in the habit of resting that long in between sets... Not very beneficial. Should only be resting 45-90 seconds generally.

ahviendha

the first time you step into a real weight room, and pick up a real barbell, you will feel a surge of awesomeness such that you have never felt before. you will feel empowered, strong, and badass!

please try going, at least once, to a real weight room. you won't regret it!

(make sure to watch lots of YouTube videos beforehand on proper form!! squats, deadlifts, bench presses & overhead presses)

BusyRaeNOTBusty

heavy lifting for me is 80-95% of my 1 rep max.. which usually mean 3-5 reps and i need 3-5 minutes of rest between sets before i repeat.

just use the gym. usually ladies only gyms have crappy weights, no squat rack and a smith machine. don't be intimidated by the weight room

Don't get in the habit of resting that long in between sets... Not very beneficial. Should only be resting 45-90 seconds generally.

Depends on your goals. If your goal is to burn as many calories as possible, shorts rests do that. If your goal is to build strength, long rests are needed. The heavy lifting "experts" all say 3-5 minutes is required.

meshashesha2012

heavy lifting for me is 80-95% of my 1 rep max.. which usually mean 3-5 reps and i need 3-5 minutes of rest between sets before i repeat.

just use the gym. usually ladies only gyms have crappy weights, no squat rack and a smith machine. don't be intimidated by the weight room

Don't get in the habit of resting that long in between sets... Not very beneficial. Should only be resting 45-90 seconds generally.

wrong.

you've obviously never lifted anything close to your 1 rep max (which is heavy lifting... the subject of this thread ) if you're able to rest 45-90 seconds then get back to lifting.

nack_14

exactly

KaydaRN

heavy lifting for me is 80-95% of my 1 rep max.. which usually mean 3-5 reps and i need 3-5 minutes of rest between sets before i repeat.

just use the gym. usually ladies only gyms have crappy weights, no squat rack and a smith machine. don't be intimidated by the weight room

Don't get in the habit of resting that long in between sets... Not very beneficial. Should only be resting 45-90 seconds generally.

wrong.

you've obviously never lifted anything close to your 1 rep max (which is heavy lifting... the subject of this thread ) if you're able to rest 45-90 seconds then get back to lifting.

So you are power lifting? That's the amount of time power lifters generally take in between sets? Heavy lifting is not power lifting. I like my pump I get from the 60 break in between my bench and I toss up 135lbs now, and no I don't do one rep max.

meshashesha2012

heavy lifting for me is 80-95% of my 1 rep max.. which usually mean 3-5 reps and i need 3-5 minutes of rest between sets before i repeat.

just use the gym. usually ladies only gyms have crappy weights, no squat rack and a smith machine. don't be intimidated by the weight room

Don't get in the habit of resting that long in between sets... Not very beneficial. Should only be resting 45-90 seconds generally.

wrong.

you've obviously never lifted anything close to your 1 rep max (which is heavy lifting... the subject of this thread ) if you're able to rest 45-90 seconds then get back to lifting.

So you are power lifting? That's the amount of time power lifters generally take in between sets? Heavy lifting is not power lifting. I like my pump I get from the 60 break in between my bench and I toss up 135lbs now, and no I don't do one rep max.

sorry but your individual number means nothing to me. :laugh:

i think you're mixing up our definitions of what heavy lifting means (which is why i assume the OP posted this topic.. to get an idea of what "heavy lifting" means and people were responding with their definitions.

generally, it used by women to mean anything from "i use more than barbie weights" to "i lift things close to my 1 rep max" . i've already given MY definition of it, which means that your advice of what's effective and not effective in terms of rest breaks is wrong.. for me..

maybe it's right for your definition but it's not for me. so really i dont understand why we're having this discussion when we're clearly defining this in different ways? :huh: take your 60 sec breaks and i'll continue to take my longer breaks mmkay?

lasmit4477

The problem with lifting at home is that you really need a power rack to safely do squats. Power racks are expensive, and big.

:sad: I wish I wasn't a big chicken! Or there was a ladies only gym around here. :laugh:

Girl, don't be!!! I actually love lifting with the guys. I am not into "fitness classes" that all of the ladies go to at the gym I attend. Also, take a look at Stronglifts 5x5.

jayche

Heavy is a relative term.

To me its 85%+ your 1 rep max on the lift (this would be around your 5 rep max) for 1-5 reps.
Yes, this also means longer rest times... you're working to increase your strength after all, not chasing a pump.

BusyRaeNOTBusty

I don't think either of you ladies are wrong. Longer rests are important for gaining strength. Shorter rests apparently (just look at Kayda's biceps) work for body building.

Lifting for strength and bodybuilding goals are both what most people consider "heavy lifting".

KaydaRN

heavy lifting for me is 80-95% of my 1 rep max.. which usually mean 3-5 reps and i need 3-5 minutes of rest between sets before i repeat.

just use the gym. usually ladies only gyms have crappy weights, no squat rack and a smith machine. don't be intimidated by the weight room

Don't get in the habit of resting that long in between sets... Not very beneficial. Should only be resting 45-90 seconds generally.

wrong.

you've obviously never lifted anything close to your 1 rep max (which is heavy lifting... the subject of this thread ) if you're able to rest 45-90 seconds then get back to lifting.

So you are power lifting? That's the amount of time power lifters generally take in between sets? Heavy lifting is not power lifting. I like my pump I get from the 60 break in between my bench and I toss up 135lbs now, and no I don't do one rep max.

sorry but your individual number means nothing to me. :laugh:

i think you're mixing up our definitions of what heavy lifting means (which is why i assume the OP posted this topic.. to get an idea of what "heavy lifting" means and people were responding with their definitions.

generally, it used by women to mean anything from "i use more than barbie weights" to "i lift things close to my 1 rep max" . i've already given MY definition of it, which means that your advice of what's effective and not effective in terms of rest breaks is wrong.. for me..

maybe it's right for your definition but it's not for me. so really i dont understand why we're having this discussion when we're clearly defining this in different ways? :huh: take your 60 sec breaks and i'll continue to take my longer breaks mmkay?

My saying "don't get in the habit of resting 3-5 minutes" was directed to the OP not you. If you are power lifting go for it.

bgelliott

If you can hit 12 reps for 3 sets without a problem it's an average lifting day... increase your weight so you can do roughly 8-10 reps max for 3 sets but you are struggling to get those last 2 - 3 reps on your last set. That is what I consider a heavy lifting day. Keep doing this and your max weight will increase over time.

KaydaRN

I don't think either of you ladies are wrong. Longer rests are important for gaining strength. Shorter rests apparently (just look at Kayda's biceps) work for body building.

Lifting for strength and bodybuilding goals are both what most people consider "heavy lifting".

Thank you for noticing the biceps, made me giggle. There is no 100% correct way I just believe from the stand point of getting all you can out of a work out in a reasonable amount of time.

JNick77

Heavy is a relative term.

To me its 85%+ your 1 rep max on the lift (this would be around your 5 rep max) for 1-5 reps.
Yes, this also means longer rest times... you're working to increase your strength after all, not chasing a pump.

Yes, yes, yes. This is pretty much what the professional lifters and strength coaches go by, 85%+ for 1 - 5 reps. Now, when you're training you probably won't be using, at least not that often, that exact weight all the time or at least not for every set but that's the basic definition of maximal / absolute strength training (aka "heavy").

Girl, don't be!!! I actually love lifting with the guys. I am not into "fitness classes" that all of the ladies go to at the gym I attend. Also, take a look at Stronglifts 5x5.

Agreed. I think most guys would actually have a lot of respect for you coming in and doing some real lifting. Let's be honest, most guys don't know what the hell they're doing either, just a select few usually.

bgelliott

I've been working out for several years and I have a set of powerblocks that go up to 50lbs each (I've never used above 30lbs each and probably never will). I have an incline/decline bench with preacher curl attachment and an easy curl bar with 2/25lb weights, 2/10lb weights, 4/5lb weights and some 2.5lb weights as well. Aside fromthe other machines in my home gym, the above items were quite sufficient for all my workouts with the exception of a heavy leg day which I need the gym machines for.