Heavy lifting...?

Stefanny91

Okay so every seems to be talking about heavy lifting at the moment ... I'm a tad confused I'm literally picturing the worlds stromgest man pulling a bus! can some please explain to me 1) how heavy is heavy 2) Is it a whole body lifting thing or just free weights? sort of things? and 3) Can some one explain how it works.

I'm sure I'm not the only one whos a bit confussed lol thanks guys

vanguardfitness

Generally a weight that can be moved for 6 repetitions or less is probably considered heavy (with good form). It doesn't matter of it's your whole body or free weights or machines. You just apply tension to your muscle by moving a weight a certain distance. The tension or intensity of the movement should be increasing as your workouts progress (maybe not every workout session).

You don't have to just do 6 repetitions. You can go higher. But 6-12 is a good area to stay in.

Stefanny91

bump

AnnaVee84

I just posted a progress pic for finishing stage 1 of New Rules of Lifting for Women. Check out the book, you'll see that lifting heavy means doing lower reps of high weights - rather than like 100 reps of 5 pounds, I'll do 8 reps of 75 pounds.... and then increase from there. So heavy is heavy, maybe as much as a car for some folks haha but for me it started off at like 45 pounds for sqauts and I ended at 105 only 6 weeks later... It's free weights (mostly) because the machines limit your movement and the free weights activate all of your muscles. Take a look at any program, NR or Strong Lifts...I'm a strong believer now in adding heavy lifting to any workout regimen for everyone, it feels great to be strong and toned, you won't bulk - I promise! i stayed the same weight! :bigsmile: add me if you have more questions!!
xo
anna

edit: major typo

Matt_Wild

Heavy is subjective to the person lifting.

Strength training is generally considered 1-5 reps.

Muscle growth training is generally considered 8-12, with legs up to around 20 reps. When dieting, this is also a good level to train at to make the body keep muscle as if you don't generally muscle is a wasted energy that the body does not need.

letjog

So I actually want to bulk (arms, shoulders, glutes)... what do I have to do?

People keep saying women won't bulk with heavy lifting but I want to. I eat high protein and I am doing lifting as detailed above, have noticed moderate change but still quite 'small'....

bdamaster60

heavy is relative. If you can't lift it, then it's heavy. If can lift it and can do around 1 -5 re[s its considered strength parametres, an therefore is heavy.

Gunsentry

So I actually want to bulk (arms, shoulders, glutes)... what do I have to do?

People keep saying women won't bulk with heavy lifting but I want to. I eat high protein and I am doing lifting as detailed above, have noticed moderate change but still quite 'small'....

.
You want to eat over your calorie requirement to build muscle and lift heavy 3-4 times per week increasing the weight weekly or monthly depending on your program, you will also gain additional weight as fat, you might put on 2-3 pound of muscle and 1-2 pounds of fat.

Muscle will only grows with excess calories which includes protein, carbs on and fats with sufficient stimulus via weight lifting to encourage the growth.

Expect to gain as a beginner maybe 4-6 pounds muscle over 12-18 months if you stay with your diet and lifting program, That's 4-6 pound muscle all over the body groups you train.

So you would be looking at a few centimeters increase in your targeted muscles.

jacksonpt

Generally a weight that can be moved for 6 repetitions or less is probably considered heavy (with good form). It doesn't matter of it's your whole body or free weights or machines. You just apply tension to your muscle by moving a weight a certain distance. The tension or intensity of the movement should be increasing as your workouts progress (maybe not every workout session).

You don't have to just do 6 repetitions. You can go higher. But 6-12 is a good area to stay in.

This.

"heavy" is relative, and varies person to person. It's not a number, it's not a certain weight, it's more about effort and intensity. Heavy is the most you can lift with good form for 5-8 reps over 3-5 sets. For one person, that could be 300lbs. For someone else, it might be 75lbs. The number doesn't matter, the effort does.

Most people look at heavy lifting as free weights, but it doesn't really matter as long as the effort is there. Free weights, machines, body weight, it all works as long as you are sufficiently stressing (for lack of a better word) the muscle.

jacksonpt

So I actually want to bulk (arms, shoulders, glutes)... what do I have to do?

People keep saying women won't bulk with heavy lifting but I want to. I eat high protein and I am doing lifting as detailed above, have noticed moderate change but still quite 'small'....

1) make sure you're eating enough. To bulk you have to have a calorie surplus.
2) make sure you are being patient enough. For most people it will take months to see any noticeable/visible gains.