what does it mean to "lift heavy"?

icimani
icimani Posts: 1,454 Member
in Fitness and Exercise
I'm just /thinking and curious... How do you define "heavy lifting"?

I've recently changed the way that I lift. I had been doing 3 sets of 12 at a weight that had me working at it by the end, but certainly able to complete the reps fairly easily. For lower body, that was also during the time when I'd switched from rehab (new knees) to strength-buidling. So now, I'm using more weight so that I can only complete 8-10 reps, and even less by the time I reach the 3rd set. So is that considered "heavy lifting"?

Is it based on the amount of weight? But that would be different for everyone, and women would be lifting less weight than men.
Is it based on the general number of reps that you're able to do without breaking form? If that's the case then someone just starting out and doing 15 pound arm curls and only able to do 6 reps would be heavy lifting?

Replies

  • wellbert
    wellbert Posts: 3,924 Member
    http://www.myfitnesspal.com/topics/show/810484-lifting-heavy-what-does-that-mean?hl=lift+heavy#posts-12128452
    http://www.myfitnesspal.com/topics/show/809554-women-and-lifting-heavy

    If you can do 8 reps, it's not terribly heavy.
    For strength, sweet spot seems to be 3-5.
    I do 6 sets of 3 myself. The third rep is always a grinder in the last 3 sets.

    Most people mean compound lifts when talking about 'lifting heavy' and not machines.
    =)
  • angelajo01
    angelajo01 Posts: 67 Member
    bump, i'd like to know too...
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    technically speaking heavy lifting is range in percentage of your 1 rep max (anywhere from 75-95% of that max).
    the closer you lift to your 1 RM, the less reps you can do in a set and the more rest time you need between sets.


    as always form is crucial and definitely so when you are lifting heavy things. you'll also find that it's important to also stay focused during your lift as well the heavier you go. for instance i almost failed a squat on monday because i zoned out for a bit :blushing:

    also if you're just starting out and still have a bit of weight to lose, i'd lose the isolation exercises like arm curls and stuff and stick to compound lifts like deadlifts, pullups, bb rows, pushups, front squats, bench presses, etc

    look into programs like strong lifts and starting strength
  • Shanel0916
    Shanel0916 Posts: 586 Member
    bump
  • coolraul07
    coolraul07 Posts: 1,606 Member
    bump 4 future reference
    technically speaking heavy lifting is range in percentage of your 1 rep max (anywhere from 75-95% of that max).
    the closer you lift to your 1 RM, the less reps you can do in a set and the more rest time you need between sets.


    as always form is crucial and definitely so when you are lifting heavy things. you'll also find that it's important to also stay focused during your lift as well the heavier you go. for instance i almost failed a squat on monday because i zoned out for a bit :blushing:

    also if you're just starting out and still have a bit of weight to lose, i'd lose the isolation exercises like arm curls and stuff and stick to compound lifts like deadlifts, pullups, bb rows, pushups, front squats, bench presses, etc

    look into programs like strong lifts and starting strength

Categories