Heavy Lifting Lower Reps or ??? WOMEN HELP!!

I dont care what anyone says, lifting heavy will get you the best results hands down. It makes you stronger, 'tones' your muscles, and makes you burn more calories when you are at rest. Dont get me wrong 8-10 rep workouts arent bad, any work is better then none, but if you want to look your best then lift heavy.

1) Plan to exercise early in the morning. This is when you can take advantage of maximum fat-loss. (I've heard this isnt true)

2) Prior to your workout, eat a serving of fruit and drink plenty of water. A cup of coffee will also help in releasing stubborn fat cells. (caffine is what burns fat, and I believe in preworkout protien over any yogurt or fruit bs

3) Start your workout with a light 5-10 minute cardio warmup. (warmups a MUST)

4) Move on to weight training in a circuit style, so that you do resistance exercises for the whole body while minimizing rest between sets to keep heart rate elevated. (Look at stronglifts 5x5)

5) After 20-30 minutes of weight training, immediately do cardio for 20-30 minutes in an interval style. (I never do cardio, but its great post workout)

6) Post-workout, consume a fast-absorbing protein source with a moderate amount of carbohydrates. (Muscle starvation isnt true, you dont need to eat right away, but carbs post workout are awesome)

7) Cut carb consumption atleast 3 hours prior to going to bed. (Not true either, caloris in vs calories out makes you 'fat', it doesnt matter what time of day you eat)

8-10 rep range can work very well for making you look good. Just sayin

Also

I dont care what anyone says, lifting heavy will get you the best results hands down. It makes you stronger, 'tones' your muscles, and makes you burn more calories when you are at rest. Dont get me wrong 8-10 rep workouts arent bad, any work is better then none, but if you want to look your best then lift heavy.

1) Plan to exercise early in the morning. This is when you can take advantage of maximum fat-loss. (I've heard this isnt true)

2) Prior to your workout, eat a serving of fruit and drink plenty of water. A cup of coffee will also help in releasing stubborn fat cells. (caffine is what burns fat, and I believe in preworkout protien over any yogurt or fruit bs

3) Start your workout with a light 5-10 minute cardio warmup. (warmups a MUST)

4) Move on to weight training in a circuit style, so that you do resistance exercises for the whole body while minimizing rest between sets to keep heart rate elevated. (Look at stronglifts 5x5)

5) After 20-30 minutes of weight training, immediately do cardio for 20-30 minutes in an interval style. (I never do cardio, but its great post workout)

6) Post-workout, consume a fast-absorbing protein source with a moderate amount of carbohydrates. (Muscle starvation isnt true, you dont need to eat right away, but carbs post workout are awesome)

7) Cut carb consumption atleast 3 hours prior to going to bed. (Not true either, caloris in vs calories out makes you 'fat', it doesnt matter what time of day you eat)

1 isn't true
2 reasonable enough
3 not a must but is fine. best warmup for lifting is doing warmup sets.
4 says do circuit style training then recommends a lifting program that is not circuit style. Also circuit style is not needed.
5 whatever
6 not needed but doesnt hurt
7 not true

I lift heavy 3 times a week, heavy being reps of 5 in each set. I cycle everywhere so get up to 3 hours cardio per day. I stretch well after lifting and warm up with between 3 - 10 mins of cardio or sometimes on a back only day I use half hour of boxing to warm up. The 10 rep range mentioned in the article is okay for conditioning, for sure. I used stronglifts 5 x 5, madcow when I stalled on the upper body lifts and now I am just finishing a cycle of Wendler's 5/3/1...have been lifting heavy since July...

I've been doing PHAT (which I've tweaked a bit) since mid-October. I have done a lot of different lifting programs and this has by far been the best. It's a combination of heavy/low rep work & hypertrophy (higher rep, 8-15 depending on the lift). Best of both worlds IMO.

I dont care what anyone says, lifting heavy will get you the best results hands down. It makes you stronger, 'tones' your muscles, and makes you burn more calories when you are at rest. Dont get me wrong 8-10 rep workouts arent bad, any work is better then none, but if you want to look your best then lift heavy.

1) Plan to exercise early in the morning. This is when you can take advantage of maximum fat-loss. (I've heard this isnt true)

2) Prior to your workout, eat a serving of fruit and drink plenty of water. A cup of coffee will also help in releasing stubborn fat cells. (caffine is what burns fat, and I believe in preworkout protien over any yogurt or fruit bs

3) Start your workout with a light 5-10 minute cardio warmup. (warmups a MUST)

4) Move on to weight training in a circuit style, so that you do resistance exercises for the whole body while minimizing rest between sets to keep heart rate elevated. (Look at stronglifts 5x5)

5) After 20-30 minutes of weight training, immediately do cardio for 20-30 minutes in an interval style. (I never do cardio, but its great post workout)

6) Post-workout, consume a fast-absorbing protein source with a moderate amount of carbohydrates. (Muscle starvation isnt true, you dont need to eat right away, but carbs post workout are awesome)

7) Cut carb consumption atleast 3 hours prior to going to bed. (Not true either, caloris in vs calories out makes you 'fat', it doesnt matter what time of day you eat)

This was the most brosciency post I've ever read in my entire life.
Number 7 was a decent point. it doesn't have to do with getting fat, but having elevated insulin levels can affect your GH levels. so you shouldn't slam carbs right before bed.

I NEVER do cardio, and while I do a warmup it's not on a treadmill. And you can lift whenever works for you.



OP, to answer your question. Why not do both. I train the main lifts heavy (squats,bench,deads) then do my assistance work for higher reps to promote hypertrophy.