Should I lift heavy?

XimeTheFirst
XimeTheFirst Posts: 38 Member
in Fitness and Exercise
My backgroud (abridge):
I'm 30, I was a couch potato, 10kg (~22bs) overweight my whole life. I got tired of it some months ago, started with the usual "30 day shred"-like programs. Slowly becoming skinny-fat. Then realized I don't want to chase a number on the scale but a body shape I like, regardless of what the scale has to say.

What I'm doing now
I've been doing Les Mills Pump (LMP) for a month and I keep doing moderate to intense cardio sessions, though I have little endurance when it comes to cardio. Also trying Butt Bible, only lower body workout, and Brazil Butt Lift, just the toning routine (I think my focus is obvious)
This is the load I'm using for LMP (I'll give you the total weight of the disks on just one side of the barbell. Is this the usual way to state what you're lifting? I'm quite new to all this). The max I can take after a million reps.
--- Squats/Lunges: 2.5 kgs / ~5.5 lbs
--- Deadlifts (knee bend) + rows, clean & press: 3.5 kgs / ~7.7 lbs
--- Chest/Shoulders/Arms: 1 kg / ~2.2 lbs (weakest part of my body but not my main concern)

What I want to achieve:
--- Priority number one: Strong, nicely shaped, muscle-curvy lower body. I understand that genetics have a lot to do with body shape but that doesn't mean I shouldn't try to reach for the best my genetics have to offer, right?.
--- Secondary objective: flat but toned belly. I don't want a six-pack but I want tone, not a flat jiggly-jello tummy.
--- Ultimate long term goal: Strong, nicely shaped, muscle-curvy body, as a whole.

In other words, I want this:
qvZkwb5.png

Doubts
--- From what I've been reading lately, it's not likely I'm going to achieve my primary goal by doing 1000 reps with light weight. I should be doing shorter sets of heavy loaded reps, adjusting my diet accordingly. Am I right? Am I wrong?
--- If I'm right, should I start doing it right away or would it be wiser to wait until my fitness level improves to a certain point?
--- What role does cardio play in lifting? I assume endurance (such as long distance running) is out of the question. What about HIIT/Tabata-like workouts?
--- Is there an average starting weight for women when it comes to lifting? Or maybe we're all so different that the average would not be a representative and accurate indicator for anyone.


Any information, links to documentation or tips are greatly welcome!!
Thanks!!

Xime
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Replies

  • gmallan
    gmallan Posts: 2,099 Member
    Given priortity number one I would suggest checking out Strong Curves (A women's guide to building a better butt and body) http://www.strongcurves.com/. It comes in the form of a book and will be money well spent. The book contains exercise guides and basic on nutrition (although not a structured plan). It has beginner, advanced, lower only and body weght programs. I'm 8 weeks through the 12 week advanced program and have seen pretty good results (even compared to 9 months of heavy compound lifting before that).

    ETA: it will suit a beginner as it has a large range of exercise progressions.

    Endurance running is generally not compatible with lifting and gaining muscle. Better to stick with HIIT. Although lifting will help you minimise muscle loss from endurance running.

    No weight limit on when you should start lifting
  • RaggedyPond
    RaggedyPond Posts: 1,487 Member
    You need to go up in weight. Use a weight that is hard to get a full 10 reps in. Rest a minute. Repeat 3x.
  • Achrya
    Achrya Posts: 16,913 Member
    Yes. Start yesterday.
  • OsricTheKnight
    OsricTheKnight Posts: 340 Member
    Maybe crossfit is for you. See: http://crossfitfms.wordpress.com/2012/07/20/the-fear-of-bulkiness-and-crossfit/

    Osric
  • davepearson86
    davepearson86 Posts: 158 Member
    Only read the topic, answer is yes.
  • LJCannon
    LJCannon Posts: 3,636 Member
    :drinker: I say Lift Heavy and Enjoy It!!
  • davepearson86
    davepearson86 Posts: 158 Member
    Only read the topic, answer is yes.

    My wife pointed out the picture that I didn't look at. The woman in the picture lifts heavy, so you should too.
  • davepearson86
    davepearson86 Posts: 158 Member
    Google for hours and read 1 million posts on what program people should start lifting with OR I'll save you the time and trouble:

    Stronglifts 5x5 or Starting Strength.... aaaannnnndddd go!

    I'm doing stronglifts 5x5 http://stronglifts.com/ program is free and it'll help you get an *kitten* like the picture.
  • GymTennis
    GymTennis Posts: 133 Member
    These quads in the picture don't come from high repetition bodyweight exercises.. :) You have to build muscle..So yes, go heavier .... But ease in, don't rush.. Learn to lift weight at the same time.. You dont want to get injured
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    The answer is always yes. Especially if you want anything resembling that picture.
  • Habeeebs
    Habeeebs Posts: 12
    Depends on what you are trying to do. The American College of Sports Medicine assigns these rep ranges for training purposes:

    Power: 2-5 reps
    Strength: 5-8 reps
    Hypertrophy (increase in muscle size): 6-12 reps
    Endurance: 12-20 reps

    For what you want to look like, you need to cut excess bodyfat assuming you have some foundation of muscle. If I were you, I would train for strength/hypertrophy in your lower body, while trying to drop your bodyfat via a daily caloric deficit. Don't be afraid to go heavy. At the end of the day, the most important thing is that you feel your workouts and believe that you pushed yourself, regardless of the weight you choose or the rep ranges performed. Unless you starve yourself or lose weight in a ridiculously unhealthy manner, your body wont "burn" through your muscle and the result will be you looking more "toned".

    Hope this helps!
  • Cranquistador
    Cranquistador Posts: 39,744 Member
    I know this is terrible, but i posted my answer in here(with some pics), and i dont feel like typing it up again:flowerforyou:

    http://www.myfitnesspal.com/topics/show/1113782-toning-too-little-weight
  • Cranquistador
    Cranquistador Posts: 39,744 Member
    duh guess I could quote my post.
    Go to your gym and pick up a barbell... i AM SO SO SO happy that I came here to MFP a year and a half ago( i had other accounts so dont go by my join date)

    I am 42 year old woman who didnt start this until i was older, so imagine what YOU are capable of achieving at you age.
    I asked questions like you did...i read a lot of topics on lifting, and I decided i was going to be smart.

    I lifted heavy(for me) and added a little to the bar each time to challenge myself. This allows you to retain as much muscle as possible while you lose weight(like they said up there) and THAT my dear is what helps you look better naked when you get closer to where you want to be.

    Me:47819967_2825.jpg

    me now:47819967_8896.jpg
    47819967_9018.jpg

    I've got more work to do, but I have surpassed what i thought i was EVER capable of, and it feels amazing.

    Dont be afraid to push yourself, hell you might have a love affair with the iron like I do.

    as far as how much to lift, if you so the stronglifts or starting strength program you start with the empty barbell, which is 45 pounds.
  • linsey0689
    linsey0689 Posts: 753 Member
    Okay I couldn't quit laughing at LMP I kept thinking last menstral period the whole time. Maying that's the nursing part of me.

    But anyway I think of there being two types of exercise.
    1-cardio that goal of this is to increase heart rate therefore burn calories. Great for losing weight and making your heart healthier.
    2-strength training which doesn't help with fat burn but helps to build muscle.

    Okay so with that being said I am not familiar with most of the videos you are naming but I think lifting heavy is always good esp if you want a body like that photo. You goal should be 1000 reps but 10-18 reps and be tired with that many. Then on to the next thing after a short 1 minute rest.
  • RaggedyPond
    RaggedyPond Posts: 1,487 Member
    images?q=tbn:ANd9GcReIrhNNvtMBabsDENHHH8m2lcOqR9Hdgz3ZogCU-biwKAT8f47Zg
  • XimeTheFirst
    XimeTheFirst Posts: 38 Member
    Thank you all for replying! :flowerforyou:

    I googled a lot but when you are ignorant about a subject, the difference between information and infomercial gets blurry and you may end up "learning" a bunch of nonsensical myths as facts.

    It seems I'll start lifting heavy.
  • Stage14
    Stage14 Posts: 1,046 Member
    Okay I couldn't quit laughing at LMP I kept thinking last menstral period the whole time. Maying that's the nursing part of me.

    But anyway I think of there being two types of exercise.
    1-cardio that goal of this is to increase heart rate therefore burn calories. Great for losing weight and making your heart healthier.
    2-strength training which doesn't help with fat burn but helps to build muscle.

    Okay so with that being said I am not familiar with most of the videos you are naming but I think lifting heavy is always good esp if you want a body like that photo. You goal should be 1000 reps but 10-18 reps and be tired with that many. Then on to the next thing after a short 1 minute rest.

    Um, weight lifting actually DOES help with fat burn. It doesn't burn nearly as many calories as cardio, but it specifically burns fat while preserving and strengthening muscle. And the stronger your muscles get, the more efficiently your body burns fat overall, even when not working out.

    OP, I also recommend a full body beginner lifting program. Strong lifts and starting strength are good ones, and so is New Rules of Lifting forWomen. Start every exercise with the empty bar or a lighter dumbbell, then once you get the form down, add weight until you struggle to complete the last rep with good form.
  • Achrya
    Achrya Posts: 16,913 Member
    Okay I couldn't quit laughing at LMP I kept thinking last menstral period the whole time. Maying that's the nursing part of me.

    But anyway I think of there being two types of exercise.
    1-cardio that goal of this is to increase heart rate therefore burn calories. Great for losing weight and making your heart healthier.
    2-strength training which doesn't help with fat burn but helps to build muscle.

    Okay so with that being said I am not familiar with most of the videos you are naming but I think lifting heavy is always good esp if you want a body like that photo. You goal should be 1000 reps but 10-18 reps and be tired with that many. Then on to the next thing after a short 1 minute rest.

    Um.

    Yeah. No.
  • davepearson86
    davepearson86 Posts: 158 Member
    Okay I couldn't quit laughing at LMP I kept thinking last menstral period the whole time. Maying that's the nursing part of me.

    But anyway I think of there being two types of exercise.
    1-cardio that goal of this is to increase heart rate therefore burn calories. Great for losing weight and making your heart healthier.
    2-strength training which doesn't help with fat burn but helps to build muscle.

    Okay so with that being said I am not familiar with most of the videos you are naming but I think lifting heavy is always good esp if you want a body like that photo. You goal should be 1000 reps but 10-18 reps and be tired with that many. Then on to the next thing after a short 1 minute rest.


    huh???

    images?q=tbn:ANd9GcReIrhNNvtMBabsDENHHH8m2lcOqR9Hdgz3ZogCU-biwKAT8f47Zg


    THIS
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    I'd recommend Strong Lifts 5x5 to start.
  • Jacqson84
    Jacqson84 Posts: 189 Member
    SAY WHAT NOW?!
    Okay I couldn't quit laughing at LMP I kept thinking last menstral period the whole time. Maying that's the nursing part of me.

    But anyway I think of there being two types of exercise.
    1-cardio that goal of this is to increase heart rate therefore burn calories. Great for losing weight and making your heart healthier.
    2-strength training which doesn't help with fat burn but helps to build muscle.

    Okay so with that being said I am not familiar with most of the videos you are naming but I think lifting heavy is always good esp if you want a body like that photo. You goal should be 1000 reps but 10-18 reps and be tired with that many. Then on to the next thing after a short 1 minute rest.
  • CassandraBurgos83
    CassandraBurgos83 Posts: 544 Member
    My dead lifts are at 80lbs and squats between 115-175 depending on if it's a light leg n bumm day or moderate. Heavy has helped me tremendously-can't imagine not going heavy. I am always aiming for a better back side. Don't be scared of becoming a she hulk either just because you go heavy on w eights. I'm 5''2 and when I was at 105 lbs I still squatted 150 lbs and up and was tiny and curvy :)
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
  • FrnkLft
    FrnkLft Posts: 1,821 Member
    I'd recommend Strong Lifts 5x5 to start.

    I always recommend this. It's such a simple, easy to follow program for strength and lifting. Your "toning" will come from weight loss, and your shape will come from muscle gain.

    I would stay away from programs that promise results with more complicated "systems". It's either strength/muscle building weightlifting (and why not keep it simple?) or condition building cardio (also easy to keep simple). Both burn calories if done with intensity. Anything else just introduces complicated movements that are less effective, but maybe more attractive from a marketing perspective? No problem if you choose to do them because you like them, but otherwise why?

    Stronglifts has you starting with the bar, which for some lifts might be too light, but that's good. Always start light and move up from there, the weight will get heavy soon enough ;)

    Once you've got the basics down, you can go ahead and start re-evaluating all these other programs and change it up if you like.
  • booyainyoface
    booyainyoface Posts: 409 Member
    i deadlift 225, squat 185, bench 120 and OHP 85. I also wear a size 6... pick up heavy stuff, keep your reps under 5 unless its accessory work. SL5x5 is a good starting point, but i have since joined crossfit and have increased my weights, perfected my form, and gained plyometric strength as well.
  • XimeTheFirst
    XimeTheFirst Posts: 38 Member
    I've looked intro Stronglifts as most of you recommended. I like it. It looks like a good program for beginners like me and I see that non-beginners get benefit from it to.

    After watching the intro video, I'm starting to think that "tone/toning" (an expression I use a lot) is quite an ambiguous word. There's a lot I need to learn about training. But that's ok. I like learning. I'm a nerd :P

    Thanks, everyone!!!
    :heart:
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    I've looked intro Stronglifts as most of you recommended. I like it. It looks like a good program for beginners like me and I see that non-beginners get benefit from it to.

    After watching the intro video, I'm starting to think that "tone/toning" (an expression I use a lot) is quite an ambiguous word. There's a lot I need to learn about training. But that's ok. I like learning. I'm a nerd :P

    Thanks, everyone!!!
    :heart:

    Which is why pictures are so nice. To me, I am "toned" from heavy lifting. To others "toned" means firm small muscles with no definition and the muscles you get from heavy lifting are "bulky".
  • sluggz
    sluggz Posts: 134
    Yes. Start yesterday.

    ^this
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    I've looked intro Stronglifts as most of you recommended. I like it. It looks like a good program for beginners like me and I see that non-beginners get benefit from it to.

    Stronglifts, Starting Strength, etc. are GREAT programs, and it's great that everyone always suggest them, but do your homework on these lifts and know how to do them correctly!!! Once you start lifting heavier, you will pay the price if your form isn't great.
  • kmartinko
    kmartinko Posts: 114
    Most certainly lift heavier. I am currently using a program from Beach Body. It is called Chalene Extreme. It is a great program and Chalene says, "go heavy or go home"!!

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