Lower reps, higher weight

MariaMariaM

This week I start the last phase of Simply Shredded, the Ultimate Female Training guide. The last 4 weeks has me doing reps of 4-6. Since reps are lower, I am assuming based on what I read, I should increase the weigh I am lifing, correct? I still find it a bit confusing on what will be the benefit of lower reps/higher load. What will it do for my body? Thanks

heybales

This week I start the last phase of Simply Shredded, the Ultimate Female Training guide. The last 4 weeks has me doing reps of 4-6. Since reps are lower, I am assuming based on what I read, I should increase the weigh I am lifing, correct? I still find it a bit confusing on what will be the benefit of lower reps/higher load. What will it do for my body? Thanks

Increase strength focus, rather than endurance of lower weight more reps.

Yes, if hoping to get improvement from it, you need to overload the muscles, if doing less reps, you'll have to increase the weight then.

MariaMariaM

Ok, thanks.

Sarauk2sf

Yep - up the weights. ;-)

nz_deevaa

You need to struggle with the last rep.

So it doesn't matter what the weight is, but it needs to be heavy enough that you have to really grit your teeth to get the last one out.

MariaMariaM

Thanks for the input.

I upped my squats to 135 and did 3*6. I could probably do 10 more but wanted to get a feel for it.
I upped stiff leg lifts to 115 and also did 3* 6 . Again, I could probably do more and lower rep. Only problem might be my trip not been strong enough.

Anyway pretty happy with my progress. I started lifting heavy about 5 months ago and squats were with 75! Maybe it was fear, IDK but Im obviously getting over that.

es2189

Very exciting! Congratulations on your progress! I started lifting heavy about a month ago and I'm really liking it.