Lifting heavy

judykat7

Lifting heavy-this term is used frequently as a recommendation to be added to folks fitness routines-what exactly is lifting heavy? I use my bowflex at least 2x a week. I do 13 different core/upper body (no legs) lifts. I do 3 sets of each one and am lifting at a weight that I can't do the same number in all 3. I might get 12 then 10, then 8 before I start to lose form and go to the next lift. Is this lifting heavy or should I add weight to where I can't do so many reps or should I be doing more reps? I am just confused. In addition to this 2x a week bowflex work I use the elliptical 3x a week and do walk videos, usually with weights or resistance band 7x a week. Thanks for any imput. My goal is to both lose pounds and add definition to my body. I would love to have great arms and shoulders.

momasox

I would love to know this as well. I just started lifting heavy and wonder if its heavy enough.

jonnythan

Lifting heavy means using freeweights or tailored bodyweight exercises at weights at which you can only do 8-12 reps before failing.

In general, "lifting" means freeweights and bodyweight only. Machines like Nautilus, Bowlex, etc, don't count as "lifting" because the mechanical, fixed nature of these machines isolates muscles and takes large muscle groups out of the exercise entirely.

jacksonpt

"heavy" is relative, but generally means lifting enough weight such that you can do 3-5 sets of 5-10 reps with reasonable form. For some that might be bench pressing 45lbs, for others it might be 245lbs.

While free weights are more effective in many ways, there's nothing wrong with machines, bands, kettlebells, etc.