Heavy Lifting Always the Best?

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Replies

  • contingencyplan
    contingencyplan Posts: 3,639 Member
    In my personal opinion, circuit training > heavy lifting for overall fitness gains and body fat loss. But understand there's a very big difference between actual circuit training and what's marketed to the public as circuit training.
  • crista_b
    crista_b Posts: 1,192 Member
    I don't understand why "lifting heavy" has been misinterpreted as focusing on weight over form, not easing into a training program, or never doing high rep sets.

    I've been weightlifting for about 3 months now. Yes, the goal is to lift progressively heavier things, but my first couple weeks I lifted nothing but PVC pipes and 35lb bars. I've done sets that are 15x3, 10x5, 5x5, 3x7, 3x5. I spend half my work out time doing stretches and mobility exercises. "Lift heavy," does not mean start your training program lifting as much as you can for as few reps as possible and do nothing else.
    This is a good point.
  • kitka82
    kitka82 Posts: 350 Member
    7K8vCxZ.jpg

    omg LOL. #dead
  • kitka82
    kitka82 Posts: 350 Member
    I don't understand why "lifting heavy" has been misinterpreted as focusing on weight over form, not easing into a training program, or never doing high rep sets.

    I've been weightlifting for about 3 months now. Yes, the goal is to lift progressively heavier things, but my first couple weeks I lifted nothing but PVC pipes and 35lb bars. I've done sets that are 15x3, 10x5, 5x5, 3x7, 3x5. I spend half my work out time doing stretches and mobility exercises. "Lift heavy," does not mean start your training program lifting as much as you can for as few reps as possible and do nothing else.

    THIS. It's not all about rep ranges... I don't even know why it's called "lifting heavy." Why even pick up a dumbbell if you're not going to challenge yourself?
  • tracieangeletti
    tracieangeletti Posts: 432 Member
    I have MS and when I started my journey I was seriously having a hard time lifting a gallon of milk. Needless to say I started lifting light. VERY light. What this did for me was it helped me to learn the basic exercises with good form, it helped me gain strength in a way that allowed me to keep going without too much pain, and most importantly it taught me that I was capable of lifting weights which is something I thought was impossible for me. I'm now doing compound lifts and lifting much heavier weights. Today I did my first barbell deadlift!! I'm not sure how successful I would have been if I started too heavy too fast. Maybe I'd be further along or possibly it would've been too much for me and I would've quit. My thoughts are you need to do what you need to do to keep going, and if that means starting off slower and working up, well, that's what needs to happen. Baby steps are better than no steps. :-)
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Thanks! This is EXACTLY what I've been looking for. I used the links and made copies of the sample workout used by Lyle. I've felt like I was supposed to lift like everyone else, but I'm heavy and I don't feel physically capable of following a lot of the recommendations. This was kind of a relief to me - I'm not wasting my time! I want to start lifting, but I'm too embarrassed about what I'm not capable of. I will use this information as "validation" that is ok to start lighter and work my way up.

    I just skimmed for now - will come back to read properly, but ^^this is the most beneficial take away from this thread for people imo.

    While I am a fan of lower rep strength training for myself as it suits my goals and my preferences, the push that you have to lift heavy or it is a waste of time is very off putting to people and quite frankly a pile of crap. Any resistance training is better then nothing and I find it a shame that people get put off doing it as they do not have the time, inclination or resources to do it. Plus, it may not even be optimal in the first place for that persons goals and situation.

    Context needs to be applied before insisting someone do back squats or deadlifts in a low rep range.
  • craigmandu
    craigmandu Posts: 976 Member
    To be fair to the community at large, the people here simply give the best recommendations that they can based on their experiences and what they consider would apply to the "majority" of people that are trying to transform their physiques.

    If you think for one second that everyone on here is a professional, is going to diligently research a specific person's situation (especially since people post broken or very little information in their questions), or custom tailor a routine for a starter that will adhere to all their hopes and dreams, be super easy and work for 110% of people, you'd be asking for a bit much.

    People will recommend what they perceive is working. Most people right now perceive that going with a lifting routine that focus on relatively low reps in a progressively increasing weight load is what works for the majority of people.

    Of course, do what works for you. No one has said not to. Any exercise is better than none at all. The best exercise routine is one you will do, not one you will simply question at every turn.
  • deksgrl
    deksgrl Posts: 7,237 Member
    7K8vCxZ.jpg

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  • ninerbuff
    ninerbuff Posts: 48,990 Member
    And I agree.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    I don't understand why "lifting heavy" has been misinterpreted as focusing on weight over form, not easing into a training program, or never doing high rep sets.

    I've been weightlifting for about 3 months now. Yes, the goal is to lift progressively heavier things, but my first couple weeks I lifted nothing but PVC pipes and 35lb bars. I've done sets that are 15x3, 10x5, 5x5, 3x7, 3x5. I spend half my work out time doing stretches and mobility exercises. "Lift heavy," does not mean start your training program lifting as much as you can for as few reps as possible and do nothing else.

    I agree with the OP overall, but this is a very good point. When you do something like SS or SL, you don't start off dead-lifting "heavy" or squatting "heavy" really. You start small and add weight each time so that in a few months, you're actually getting "heavy". I mean really, it took a couple of months of SS before I really felt like I was getting an actual workout in.

    But yes, different goals mean different ways of working out. I no longer do SS because I pretty much lost my legs squatting heavy 3x weekly...really couldn't run or do anything else without majorly hindering my recovery. I do 5/3/1 now and get in my big lifts in a split..I like it because I'm training for a Goruck and Tough Mudder and I can still get those big, heavy compound lifts in but I can do military style PT as my "assistance" work basically...a lot of conditioning and running as well. I wouldn't be able to do any of that doing SS or SL. So yes, it does depend on your goals.
  • sun_fish
    sun_fish Posts: 864 Member
    bump
  • runfreddyrun
    runfreddyrun Posts: 137 Member
    i started out lifting as heavy as i could, in the 6-8 rep range, but mainly using machines. when i began i was about 60 lbs overweight with a body fat > 45%. after a few months, i believe i strained my pelvic floor muscle. this happened around thanksgiving and although i'd hoped it would go away, it hasn't. i've just started trying to see doctors and get it figured out.

    if it is indeed my pelvic floor muscle that is injured, the advice for strength training is to lift lighter weights with higher reps - exactly what my trainer has been doing with me. and by lighter weights i don't mean 5 lb. i mean like 40 or 50 lbs instead of say 70 lbs.

    i think it's bad to strain. and maybe everyone already knows that but somehow i didn't. and now, i think it's perfectly fine to do lighter weights with more reps as long as you are lifting to failure. what does it matter how you get there?

    as a sidebar - i've read articles that have said heavy weight is bad for your joints/body in the long run because of all the stress it puts on. but i've also read articles that say higher reps are bad for the same reason. so who knows.
  • MrsDanner78
    MrsDanner78 Posts: 107
    This is super timely for me. I just started lifting - I was doing it super casually on random days and random machines after my regular cardio workouts. But then last week I started with a full-body conditioning routine that I found on the Muscle and Strength website. The routine calls for lifting dumbbells three days a week, and most of the lifting exercises call for 3 sets of 20 reps. I am currently still dealing with a BMI > 45%, but kept seeing that people were constantly pushing heavy lifting, and I was wondering if this program was actually going to help me. After reading this, I am very convinced that I should continue on with this program as part of my weight loss and body conditioning journey. I think that once I have reduced my BMI and increased strength to a point that I am comfortable with, I will begin working on heavy lifting.

    So thank you, thank you for making me feel better about what I have chosen to do at this point in time! :D
  • pjp1125
    pjp1125 Posts: 313
    I do both. Some weeks I lift heavy, some weeks I don't. Sometimes I start heavy then do drop sets. I think both have benefits, so why not do both?
  • sanndandi
    sanndandi Posts: 300 Member
    saving to read later
  • mblach
    mblach Posts: 10 Member
    Thanks for this post!
  • StrongFitSexy
    StrongFitSexy Posts: 129
    Excellent post!
  • karendee4
    karendee4 Posts: 558 Member
    Thanks very informative. As a person that does not have access to heavy weights I really liked this info.
  • artsycella
    artsycella Posts: 121 Member
    This was a really helpful article with a great perspective. Thanks!
  • DragonSquatter
    DragonSquatter Posts: 957 Member
    I really enjoyed this read. Thanks for posting it.
  • dbmata
    dbmata Posts: 12,950 Member
    In recent years, "lifting heavy" has become a ubiquitous exercise recommendation, often without regard to the background of the individual seeking advice.

    And, make no mistake, there are many benefits to lifting heavier weights.

    And it is the best choice for everyone, unless they need to do something else.
  • Azdak
    Azdak Posts: 8,281 Member
    In recent years, "lifting heavy" has become a ubiquitous exercise recommendation, often without regard to the background of the individual seeking advice.

    And, make no mistake, there are many benefits to lifting heavier weights.

    And it is the best choice for everyone, unless they need to do something else.





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  • LaceyAnderson
    LaceyAnderson Posts: 17 Member
    Really helpful. Thank you!
  • grim_traveller
    grim_traveller Posts: 625 Member
    Bump to read later
  • dbmata
    dbmata Posts: 12,950 Member
    In recent years, "lifting heavy" has become a ubiquitous exercise recommendation, often without regard to the background of the individual seeking advice.

    And, make no mistake, there are many benefits to lifting heavier weights.

    And it is the best choice for everyone, unless they need to do something else.





    9b34c7ca-8963-4f17-8ad0-f92d28ef2cd7_zps9cb0e748.jpg

    I'm keeping that one, it would have been a good response to this thread.
  • Timshel_
    Timshel_ Posts: 22,834 Member
    In recent years, "lifting heavy" has become a ubiquitous exercise recommendation, often without regard to the background of the individual seeking advice.

    That is 90% of the advice and arguments on here, at gyms, and in life.
  • cindyherrera58
    cindyherrera58 Posts: 5
    Great advise! Thank you:smile:
  • ShadeBlossom
    ShadeBlossom Posts: 99 Member
    Saving to read later. Thanks!

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