Lifting help
JenRun1
Posts: 212
I am in no way considered a lifter by any means, I'm a runner. But I use free weights and dumb bells at home. My question is, if I would like to gain more definition in my arms, shoulders and back, would it make sense to use a heavier dumb bell and do less reps, or use a lighter dumb bell and do more reps? Right now I work with 5lb dumb bells and do 3 sets of 12-15 reps, bi, tri, chest and back.
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Replies
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Hey Jen ! I am no expert, I just know what works for me and the information I've read. I would have to say, do less reps and lift heavier. Once I can do 8 -10 reps without feeling muscle failure, I go up in weight. I have found that I've made tremendous progress this way. Good luck and feel free to msg me anytime !!0
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It depends what weights you have available.. I've found for definition, high reps (hypertrophy) has helped a lot in the past
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LIFT HEAVY!
Some women are afraid of it, but seriously, if you want definition there's no better way to get it.0 -
3-5 reps, several minutes of rest between sets with heavy weights is good for strength.
8-12 reps, 30-45sec rest is good for muscle growth. You want to feel the burn- a 5lb dumbell might not be enough.
15+ reps is basically cardio.0 -
heavy weight, less reps. you wont get bulky by lifting heavy unless you take supplements.... lifting heavy will help lean you out while keeping your LBM.0
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3-5 reps, several minutes of rest between sets with heavy weights is good for strength.
8-12 reps, 30-45sec rest is good for muscle growth.
:huh:0 -
I know youre getting a lot of feedback here but generally 3 - 4 sets in the 8-12 rep range is ideal in building muscle, having to really struggle on the last sets. if youre not struggling on the last reps, especially on the last sets, its not heavy enough.0
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heavy weight, less reps. you wont get overly bulky by lifting heavy unless you take steroids.... lifting heavy will help lean you out while keeping your LBM.
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Progressive overload will induce strength gains and muscle growth. Lift heavier and heavier. If you can only do 10 reps of 10lbs now, you should see an increase every session.0 -
I wouldn't go down in reps but I would every couple of weeks go up in weight. Until you hit a level you want to maintain than start a maintenance cycle of variable weeks over 6 to 8 weeks. That is what I have gotten from my research and personal journey of fitness. Hope it helps!!0
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LIFT HEAVY!
Some women are afraid of it, but seriously, if you want definition there's no better way to get it.
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THIS! YES!0 -
I'm not afraid to lift heavy, just want to make sure I'm doing the right thing, and not wasting my time. Thanks for all your feedback so far!0
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This is what I do: 20 minute quick routine after kickboxing/spinning for my 3 exercise for each body part & 3 sets of 12. Body parts : chest, tri's, bi's & shoulder routine. I just up'd my weights to 20lb,15lbs, 12lbs (was 15/12/10) so start lower: 20lb ea. DB chest press, butterflies & bend over rolls. 12 lb Tri's kick back, 20 lbs (use only 1 DB) over head two handed tri-extensions, and no weight tri dips (off of bench, step or on floor while resting on 20lbs weights). 15lbs bi-cep alternating seated curls (btween your legs), standing bi-cep curls straight & side ones. - 15 lbs, shoulder presses above head & alternating to sides, and front laterals. -- if you want to really burn cals - do jump rope intervals for 1 min in between each body part. glad you asked, right??
Note: use a weight that is challenging but FORM is FIRST. I also, don't know all the technical names of the exercises I mentioned above so just tried to explain them best I can - LOL!0 -
If you want to, try the BeachBody ChaLEAN Extreme Workouts. They focus on lifting heavy using fewer reps and they've really helped me!0
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probably get best results from doing both. switching it up every other month or so.
high rep work certainly has its place. you just want to make sure that your using a weight that you reach failure or near it at 15 or whatever reps your shooting for.
if your lifting weights and your doing a weight/rep combination where you stop when you really could have done 3 + more, then your not doing much for your muscles.0 -
First of all you don't "lean out", you can grow your muscles and gain some fat or loose fat and some muscle. Heavier weights and less reps (1-5) is more for power lifters and gaining strength with muscle gain as a bi-product of that, higher reps hitting total failure (6-12) is more for optimal muscle growth and strength gains being a bi-product of it.heavy weight, less reps. you wont get bulky by lifting heavy unless you take supplements.... lifting heavy will help lean you out while keeping your LBM.
Also really stretch and contract your muscles, your muscle(s) you are focusing on should be burning midway at the very least and you should get to a point where you literally can't do any more. Focusing on the contraction on some muscles may be harder than others, for example lats I found difficult to begin with. One thing people don't understand is how I can bounce my pecs, but that just comes with muscle memory from contracting my chest during chest exercises, my body remembers how to contract it so I can then do that without having any resistance which then appears to be making them bounce. Always control the negatives as well, this is neglected regularly but you really want to make sure you get a proper stretch as well as a contraction.
P.S Every time I've been to a commercial gym I see exceptionally skinny people lifting heavy, sometimes more than I am yet they have virtually no muscle and horrible form. Don't turn into one of those people!0 -
But lets be clear, those 3 lb weights are pointless. If you're going to do higher reps, find the weight that you can ONLY do about 12 reps with. You should struggle on the last rep and not be able to complete another one.0
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To answer your actual question, NEITHER. Gaining more definition is all about lowering body fat. The type of weight lifting really depends on your overall goals. However, definition is a product of lower body fat, not a specific lifting technique.
That being said, when in a calorie deficit, heavy lifting for lower reps is better for maintaining muscle mass.0 -
First of all you don't "lean out", you can grow your muscles and gain some fat or loose fat and some muscle. Heavier weights and less reps (1-5) is more for power lifters and gaining strength with muscle gain as a bi-product of that, higher reps hitting total failure (6-12) is more for optimal muscle growth and strength gains being a bi-product of it.heavy weight, less reps. you wont get bulky by lifting heavy unless you take supplements.... lifting heavy will help lean you out while keeping your LBM.
Also really stretch and contract your muscles, your muscle(s) you are focusing on should be burning midway at the very least and you should get to a point where you literally can't do any more. Focusing on the contraction on some muscles may be harder than others, for example lats I found difficult to begin with. One thing people don't understand is how I can bounce my pecs, but that just comes with muscle memory from contracting my chest during chest exercises, my body remembers how to contract it so I can then do that without having any resistance which then appears to be making them bounce. Always control the negatives as well, this is neglected regularly but you really want to make sure you get a proper stretch as well as a contraction.
P.S Every time I've been to a commercial gym I see exceptionally skinny people lifting heavy, sometimes more than I am yet they have virtually no muscle and horrible form. Don't turn into one of those people!
I used to think this too when I was 18, but it's just inaccurate. Go check out Strong Lifts 5X5 or NROLFW. Lift heavy. Do a little cardio on non-lifting days to keep a good calorie deficit. Rinse and repeat.0 -
Exercise can help support fat loss but generally speaking a healthy calorie deficit is going to help you drop bodyfat. For your main compound lifts heavier is typically better. If you're a runner, remember that the speed at which you run is about how much force you apply to the ground and not so much how fast you move your legs. If you improve your overall leg strength you will run faster as well.0
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First of all you don't "lean out", you can grow your muscles and gain some fat or loose fat and some muscle. Heavier weights and less reps (1-5) is more for power lifters and gaining strength with muscle gain as a bi-product of that, higher reps hitting total failure (6-12) is more for optimal muscle growth and strength gains being a bi-product of it.heavy weight, less reps. you wont get bulky by lifting heavy unless you take supplements.... lifting heavy will help lean you out while keeping your LBM.
Also really stretch and contract your muscles, your muscle(s) you are focusing on should be burning midway at the very least and you should get to a point where you literally can't do any more. Focusing on the contraction on some muscles may be harder than others, for example lats I found difficult to begin with. One thing people don't understand is how I can bounce my pecs, but that just comes with muscle memory from contracting my chest during chest exercises, my body remembers how to contract it so I can then do that without having any resistance which then appears to be making them bounce. Always control the negatives as well, this is neglected regularly but you really want to make sure you get a proper stretch as well as a contraction.
P.S Every time I've been to a commercial gym I see exceptionally skinny people lifting heavy, sometimes more than I am yet they have virtually no muscle and horrible form. Don't turn into one of those people!
I used to think this too when I was 18, but it's just inaccurate. Go check out Strong Lifts 5X5 or NROLFW. Lift heavy. Do a little cardio on non-lifting days to keep a good calorie deficit. Rinse and repeat.
And by doing strong lifts 5x5 how long did it take you to look like this?
And to anyone claiming Chris is on roids, no, this is what his back would look like on steroids
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LIFT HEAVY!
Some women are afraid of it, but seriously, if you want definition there's no better way to get it.
This. ^^^ Lift heavy, fewer reps.0 -
What works for me is lifting to failure or close to it most of the time. Dont count your reps til it starts to hurt. When you feel the burn is when your muscles are being challenged. Most people have a few more reps in them by that time but , stop as soon as the burn hits.
Also, in my opinion low weight/ high reps or heavy weight / low reps....its all up to you and what you are trying to accomplish. Lifting heavy means different things to different people. I dont consider myself a heavy lifter but, i have made some huge gains ( and losses) by pushing and challenging myself all the time. I was just a flabby mess 15 months ago....so its do able.
I have only been lifting weights for a year now and i am still learning so this is just my experience. Ive been lucky and only had 1 injury ( not fitness related but, made worse because i didnt listen to my body) that held me back for several months.
Good luck!0 -
When you feel the burn that's when your muscles are being challenged, I agree with this completely but there is no point stopping. That's like knocking on a door then not waiting for someone to answer it. The muscle is only being challenged, not tested. Find a weight where you start to burn early, keep the rest between sets fairly low (45-60 seconds) and make sure you cannot do a single rep with good form because it is burning so much before you drop that weight on the floor. That is when your muscle realises it isn't strong enough to endure that so then it's forced to grow to try and endure it if it happens again.What works for me is lifting to failure or close to it most of the time. Dont count your reps til it starts to hurt. When you feel the burn is when your muscles are being challenged. Most people have a few more reps in them by that time but , stop as soon as the burn hits.0 -
When you feel the burn that's when your muscles are being challenged, I agree with this completely but there is no point stopping. That's like knocking on a door then not waiting for someone to answer it. The muscle is only being challenged, not tested. Find a weight where you start to burn early, keep the rest between sets fairly low (45-60 seconds) and make sure you cannot do a single rep with good form because it is burning so much before you drop that weight on the floor. That is when your muscle realises it isn't strong enough to endure that so then it's forced to grow to try and endure it if it happens again.What works for me is lifting to failure or close to it most of the time. Dont count your reps til it starts to hurt. When you feel the burn is when your muscles are being challenged. Most people have a few more reps in them by that time but , stop as soon as the burn hits.
yes i didnt mean it to sound like " stop as soon as the burn hits". I meant it as most people will stop as soon as it happens instead of giving it a few more of what you have left in you. . I agree with everything else you added 0 -
Definition is going to come mainly from having a low enough body fat % to show the muscle underneath. I've seen reasonable results with both methods (high weight, low rep or lower weight, high rep). Right now, I am preferring the heavy lifting, and would recommend it to most people, but I am by no means an expert, and I'm new enough to lifting heavy to not be able to claim any fabulous results yet (aside from lifting heavier than I did a few weeks ago)0
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When you feel the burn that's when your muscles are being challenged, I agree with this completely but there is no point stopping. That's like knocking on a door then not waiting for someone to answer it. The muscle is only being challenged, not tested. Find a weight where you start to burn early, keep the rest between sets fairly low (45-60 seconds) and make sure you cannot do a single rep with good form because it is burning so much before you drop that weight on the floor. That is when your muscle realises it isn't strong enough to endure that so then it's forced to grow to try and endure it if it happens again.What works for me is lifting to failure or close to it most of the time. Dont count your reps til it starts to hurt. When you feel the burn is when your muscles are being challenged. Most people have a few more reps in them by that time but , stop as soon as the burn hits.
yes i didnt mean it to sound like " stop as soon as the burn hits". I meant it as most people will stop as soon as it happens instead of giving it a few more of what you have left in you. . I agree with everything else you added
Ahh okay misinterpreted what you said! Was wondering why it had such a good beginning then a bad end! But with that minor change I agree with everything you say! Those last few reps while burning is what makes you grow. And you are the only female with any proper definition I have seen on myfitnesspal, everyone else swears by 5x5 and makes no gains except for strength...wonder why!0 -
When you feel the burn that's when your muscles are being challenged, I agree with this completely but there is no point stopping. That's like knocking on a door then not waiting for someone to answer it. The muscle is only being challenged, not tested. Find a weight where you start to burn early, keep the rest between sets fairly low (45-60 seconds) and make sure you cannot do a single rep with good form because it is burning so much before you drop that weight on the floor. That is when your muscle realises it isn't strong enough to endure that so then it's forced to grow to try and endure it if it happens again.What works for me is lifting to failure or close to it most of the time. Dont count your reps til it starts to hurt. When you feel the burn is when your muscles are being challenged. Most people have a few more reps in them by that time but , stop as soon as the burn hits.
yes i didnt mean it to sound like " stop as soon as the burn hits". I meant it as most people will stop as soon as it happens instead of giving it a few more of what you have left in you. . I agree with everything else you added
Ahh okay misinterpreted what you said! Was wondering why it had such a good beginning then a bad end! But with that minor change I agree with everything you say! Those last few reps while burning is what makes you grow. And you are the only female with any proper definition I have seen on myfitnesspal, everyone else swears by 5x5 and makes no gains except for strength...wonder why!
Thank you for the compliment. I have no desire to do the stronglifts 5x5 program as i find it boring. I need the variety of isolation exercises. The gym has so much to offer in the way of lifting and all the different equipment i enjoy using. I usually do a different body part or two a day with about 5 moves for each part and i hit all areas of what i am working....and it works for me. Not everyones cup of tea but, it keeps me interested . When it gets easy i move up in weight or find a way to make it more challenging.0 -
Just based on your last sentence (never mind all the rest of the crap you've posted here) it's obvious you have absolutely no idea what you're talking about.
When you feel the burn that's when your muscles are being challenged, I agree with this completely but there is no point stopping. That's like knocking on a door then not waiting for someone to answer it. The muscle is only being challenged, not tested. Find a weight where you start to burn early, keep the rest between sets fairly low (45-60 seconds) and make sure you cannot do a single rep with good form because it is burning so much before you drop that weight on the floor. That is when your muscle realises it isn't strong enough to endure that so then it's forced to grow to try and endure it if it happens again.What works for me is lifting to failure or close to it most of the time. Dont count your reps til it starts to hurt. When you feel the burn is when your muscles are being challenged. Most people have a few more reps in them by that time but , stop as soon as the burn hits.
yes i didnt mean it to sound like " stop as soon as the burn hits". I meant it as most people will stop as soon as it happens instead of giving it a few more of what you have left in you. . I agree with everything else you added
Ahh okay misinterpreted what you said! Was wondering why it had such a good beginning then a bad end! But with that minor change I agree with everything you say! Those last few reps while burning is what makes you grow. And you are the only female with any proper definition I have seen on myfitnesspal, everyone else swears by 5x5 and makes no gains except for strength...wonder why!
I can think of a whole crapload of people just on my friends list alone that have incredible definition that use powerlifting and compound work, rather than wasting time with isolation work. Isolation work has its place, but they're called "accessory lifts" for a reason.0 -
I also stated that muscle is a bi-product of powerlifting routines, so yes, you do gain muscle and a good amount of it but if you want maximum muscle gains then a bodybuilding routine is more suited. And compound work does have its place and I do believe it makes more sense to go heavy on compound movements, especially squats but compound movements aren't the be all or end all. Look at the picture of Chris, his back is huge and he barely deadlifts.
Just based on your last sentence (never mind all the rest of the crap you've posted here) it's obvious you have absolutely no idea what you're talking about.
When you feel the burn that's when your muscles are being challenged, I agree with this completely but there is no point stopping. That's like knocking on a door then not waiting for someone to answer it. The muscle is only being challenged, not tested. Find a weight where you start to burn early, keep the rest between sets fairly low (45-60 seconds) and make sure you cannot do a single rep with good form because it is burning so much before you drop that weight on the floor. That is when your muscle realises it isn't strong enough to endure that so then it's forced to grow to try and endure it if it happens again.What works for me is lifting to failure or close to it most of the time. Dont count your reps til it starts to hurt. When you feel the burn is when your muscles are being challenged. Most people have a few more reps in them by that time but , stop as soon as the burn hits.
yes i didnt mean it to sound like " stop as soon as the burn hits". I meant it as most people will stop as soon as it happens instead of giving it a few more of what you have left in you. . I agree with everything else you added
Ahh okay misinterpreted what you said! Was wondering why it had such a good beginning then a bad end! But with that minor change I agree with everything you say! Those last few reps while burning is what makes you grow. And you are the only female with any proper definition I have seen on myfitnesspal, everyone else swears by 5x5 and makes no gains except for strength...wonder why!
I can think of a whole crapload of people just on my friends list alone that have incredible definition that use powerlifting and compound work, rather than wasting time with isolation work. Isolation work has its place, but they're called "accessory lifts" for a reason.0
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