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Lifting question....

Lisa1971
Lisa1971 Posts: 3,069 Member
edited January 19 in Fitness and Exercise
So right now I lift about 3-4 days a week and do 3 sets of 12. Is it better to only do 8-10 reps until I can't lift the weight one more rep or keep doing the 12 reps with a very heavy but can still do it weight?

For example, I do one arm rows for 12 reps on each side with a 25lb weight. Would I get more gains if I used a 40lb weight but can only do 8 reps?

Any advice or suggestions would be great! Thanks!

Replies

  • Dani19711
    Dani19711 Posts: 33
    For example, I do one arm rows for 12 reps on each side with a 25lb weight. Would I get more gains if I used a 40lb weight but can only do 8 reps?
    Yes.
  • PaleoChocolateBear
    PaleoChocolateBear Posts: 2,844 Member
    I would do a program, where maybe on the three days when you're lifting maybe one week do more reps less weight but gradually do less reps more weight and then repeat. We do that kind of strength training where I work out we might do 8 reps one week 7 the next then get do to a one rep max then back to the 8 reps with less weight
  • TR0berts
    TR0berts Posts: 7,739 Member
    As long as you increase the weight you're using, either way is fine.
  • writetomab
    writetomab Posts: 226
    Is your goal strengh or hypertrophy? If its strength then lifting heavy is better, if its hypertrophy then both approaches have their advantage. You have the whole load versus frequency and reps debate. As long as you are increasing the wights regularily then you will continue to increase size and strength. Like some of the other posters have said you can always mix up the rep ranges for each workout, i.e. 5x5, 4x8, 3x12 etc.
  • __RANDY__
    __RANDY__ Posts: 1,036 Member
    i'd kick the weight up to what I could only lift 6x
  • Liftnlove
    Liftnlove Posts: 235
    So right now I lift about 3-4 days a week and do 3 sets of 12. Is it better to only do 8-10 reps until I can't lift the weight one more rep or keep doing the 12 reps with a very heavy but can still do it weight?

    For example, I do one arm rows for 12 reps on each side with a 25lb weight. Would I get more gains if I used a 40lb weight but can only do 8 reps?

    Any advice or suggestions would be great! Thanks!

    As long as you stay in the 8-15 rep range, you'll be getting muscle hypertrophy, which is what you want I'm guessing. If you train in the very-low rep range (1-6), you'll be training more for strength, and less for hypertrophy and aesthetics. It depends what your goals are...maybe try mixing it up a bit, or using pyramid sets, where you increase the weight and decrease the reps slightly on each set. I stay in the 8-20 rep range 95% of the time and it works for me. :)
  • wswilliams67
    wswilliams67 Posts: 938 Member
    My person routines...

    Building Muscle/Strength:
    Heavy weight, 6-8 reps x3. I personally use an 8,6,6 rep scheme. I go heavy enough strain to finish but not to total failure.

    Maintenance/Cutting/Toning:
    Light/Medium weight, 12-15 reps x5 for light weight. 12-15 reps x3 for medium weight.

    I rotate between the two methods above to keep the muscles guessing and to let them repair from the gains of lifting heavy. Also, don't forget to occasionally work the negative aspect of an exercise (burst the lift then slowly resist the drop).

    There's also DTP... which is an insane burn and hits both fast and slow twitch muscle fibers.
    1 set of 50 reps @ light weight.
    1 set of 40 reps @ above weight + 5-10lbs.
    1 set of 30 reps @ above weight + 5-10lbs.
    1 set of 20 reps @ above weight + 5-10lbs.
    1 set of 10 reps @ heaviest weight.
    1 set of 10 reps @ heaviest weight.
    1 set of 20 reps @ above weight - 5-10lbs.
    1 set of 30 reps @ above weight - 5-10lbs.
    1 set of 40 reps @ above weight - 5-10lbs.
    1 set of 50 reps @ light weight.

    I only do DTP occasionally. If you try it... ONCE per week per muscle group. Trust me. It will completely deplete whatever group you use it on. Try it on LEG DAY in the Leg Press and see if you can walk out of the gym LOL.

    If you know your heaviest weight then simply subtract 5-10 pounds down to get your lightest weight.
  • Lisa1971
    Lisa1971 Posts: 3,069 Member
    Thanks so much everyone!
  • Lisa1971
    Lisa1971 Posts: 3,069 Member
    For example, I do one arm rows for 12 reps on each side with a 25lb weight. Would I get more gains if I used a 40lb weight but can only do 8 reps?
    Yes.

    Ok, so if I can look like you then I'm definitely in!
This discussion has been closed.

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