Heavy Lifting defined--MUST READ

I'm with Waldo. I agree with everything in the OP except spllits not being heavy lifting. You can still do the progression mentioned in the OP as well as adding weight every week in a split.

I agree with Waldo too. Thats just my OPINION...........Once past begginner stage and I mean after years of lifting etc.. Splits can also be done for heavy lifting.

Bench and back Rows etc.....with Dips etc... as an example

Its all good as long as there is some eye candy at da gymm!!!!! damn!!!:bigsmile:

Dreya Weber (the girl in most of the P90X videos) ain't got anything on some of the girls I've seen working out at Gold's =P

And yeah as I mentioned above this post was mainly for beginners. I understand that at more advanced levels you start seeing lots of exceptions to the rule regarding splits, but people at that level definitely don't need to reference a post telling people the difference between the DVDs they're doing at home and heavy lifting programs.

So true....now ima go make me an eye candy at the gym thread!!!!:bigsmile:

Nice post!

After about 14 months playing with weights I want/need to advance in some fashion. Heavy weights is where I want to go. This certainly provides more info than I already had.

However, my primary focus is on running and martial arts. So my weight training needs to compliment these activities. And, as I am way closer to 50 than 40, I do not want to sacrifice flexibility for strength. I am looking for some version of happy medium!

Thanks for sharing.

I'm with Waldo. I agree with everything in the OP except spllits not being heavy lifting. You can still do the progression mentioned in the OP as well as adding weight every week in a split.

Tell me, when working in a split, just how much of that is isolation work? No offense, it's just that heavy, as in orthodox heavy lifting/powerlifting based training is 100% compound. When you work in splits, you DO place a focus on isolation training which is a completely different category of training with a different goal.

This is wrong. I also disagree with your original post. All of this is just wrong. First of all, the term "heavy lifting" is a very general term that you are trying to place very specific guidelines with. If people on MFP are trying to say they lift like powerlifters, I'm sure they would say, "I lift like a powerlifter." When a person says, "I lift heavy weights," of course that weight is going to be what's heavy for them for the number of reps and sets they're trying to accomplish. Heavy lifting is not confined to specific powerlifting compound moves or weight range, it's a general term. Your post is bogus, imo.

I'm also not even sure why you brought the DVD's into it. I've never once seen an MFPer say they lift heavy and do a DVD program. All the people on MFP I see that say they lift heavy attend a gym. DVD programs aren't designed for you to lift heavy weights, they're designed for higher reps with a lower weight and they're typically not for strength gains.

This.

Is it me or is this set as a false dilemma where no one is calling DVD workouts heavy lifting? I'm going to go against the grain and suggest you stop dissing the DVDs - here is an alternate point of view.

First off, I basically agree that heavy lifting is not some sort of repackaged Gene Simmons workout of the 80s with a Bisch that yells at you (can you tell I gave 30DS a spin, hmmm? Hate that woman) - however, unless you have done it and evaluated the effectiveness yourself you can't really tell if these are reasonable or waste-of-time exercises.

I find them to be reasonable to good as either start programs or intense, short duration programs that can help build confidence and motivation - short and intense workouts that can be done at home and that provide the essential of a novice plan during a few months of weight loss - sufficient body weight exercise on a daily basis that are likely to a) stimulate long bone loading for osteoblasts/clast activation (osteoporosis) b) initial effort to failure equivalent of body weight exercises to protect muscle mass during weight loss. They aren't heavy lifting - no one is calling them that, but if they are enjoyable, and GETTING DONE then they are great. I consider them as a reasonable choice for those that do not want to lift (yet or ever).

For many, they also provide a reasonable way of creating a perfect calorie deficit (200-300 cals a day? Why not!) especially in situations where further reducing calories consumed creates nutrient deficit risks.

And I'm willing to consider that they provide a good cardiovascular workout and possibly a metabolic impact, maybe.

If It Fits Your Workout (IIFYW)!

But, yeah, for me, pick up things and put them down. And variety in everything.

Very informative! Good read, thanks!

I also think that if your post gets people under a barbell and away from a DVD it's going to do a lot more good than harm for most people, so for that I agree -- I just think this is a bit narrow.

This makes me sad because I live in the middle of nowhere without access to a gym or a barbell and plates. I'm limited to what I can do with powerblocks that adjust to 70 pounds each, a bench, and my own body weight. Hopefully, this will be enough to make some progress (and strength gains).

No comment on the definition of heavy lifting from me....my beef is just that these forums are so OMG HEAVY LIFtING OR YOU ARE GONNA DROP DEAD AT 700 LBS to the point where many very fit, healthy lifters honestly give the impression to very overweight or obese people that cardio is not worth their time. That it is counterproductive, even. Maybe these folks don't MEAN for their lifting- promoting comments to do this but I see it allllll the time. It just seems....I don't know, irresponsible or something to dismiss cardio HEALTH in this way to people who desperately need to improve theirs. A stronger body is a great thing. But so is a stronger heart. To intelligent, informed lifters like the OP, just consider your comments before you imply cardio is worthless. These DVDs you speak of combine cardio and strength, which I think is a wonderful thing for people who need to get healthier.

In a thread I was in the other day (about body image) a very pro- heavy lifting guy made the blanket statement that "marathoners look disgusting" before advising the upset OP to ditch all her weightless efforts for heavy lifting. Does everyone say things this obviously dumb? Of course not. Will lifting maybe make that OP feel better? Sure! It totally might. But does it make sense to BASH CARdIOVASCULAR EXERCISE and call very fit people "disgusting"?!?!? No.

Heavy lifters, you advice is very useful, but it is not the end all be all to health. Just consider that please.

this made my top 5 fave mfp threads ever

This post made me feel like a little Bish, I need to step my game up

I'm still old school. You wanna know what heavy lifting routines work. Go work out with power lifters. Just sayin...

Hole in the wall gym, chalk every where, straps, belts, wraps and of course a lot of bar bending steel and iron.
Giant fan in the wall, brick walls even seemed to sweat, loud music blaring not ipad ear phone crap.

If the bar ain't bending you just pretending, lol. C'mon laugh thats funny.

I also think that if your post gets people under a barbell and away from a DVD it's going to do a lot more good than harm for most people, so for that I agree -- I just think this is a bit narrow.

This makes me sad because I live in the middle of nowhere without access to a gym or a barbell and plates. I'm limited to what I can do with powerblocks that adjust to 70 pounds each, a bench, and my own body weight. Hopefully, this will be enough to make some progress (and strength gains).

That's more than enough to get very very far. You can also make progress with DvD's and pink dumbbells, just not to the extent or as efficiently, depending on your goals of course.

My point in the above quote was to say that even though I don't agree with the OP, I agree with his premise.

This makes me sad because I live in the middle of nowhere without access to a gym or a barbell and plates. I'm limited to what I can do with powerblocks that adjust to 70 pounds each, a bench, and my own body weight. Hopefully, this will be enough to make some progress (and strength gains).

I do bodyweight exercises pretty exclusively. And I don't call it "heavy lifting," thank you very much.