How heavy is too heavy

storyborey
storyborey Posts: 35 Member
in Fitness and Exercise
I am very new to heavy lifting and am just finding my feet, so I apologize for any ignorance.

In my current workout I aim for 8 reps and 5 sets. Today I did bicep curls with the dumbells I usually use for squats and could only do 3 reps before exhaustion, and did 3 sets. It felt really good, and that is something I never thought I would say a month ago.

My question is, is this too heavy and should I stick with 8x5 or there abouts? At what point does heavy lifting stop being effective?

Replies

  • scraver2003
    scraver2003 Posts: 526 Member
    My trainer told me I should be able to do 8 to 12 reps for three sets. If I could do more reps, then I needed to lift heavier weights. If I could not do 8, then lighter weights. The point being to bring your muscle to fatigue. If you can do 5 sets, it sounds to me like you should lift heavier. For the bicep curls where you could only do 3 - you should do lighter weights so you can get in 8 reps. Weights for squating - your using leg muscles which are bigger and stronger, so those weights would be heavier than weights for bicep curls.
  • Showcase_Brodown
    Showcase_Brodown Posts: 919 Member
    Well, too heavy would be when you can't complete one rep with proper form.

    Then there is too light, where you can do reps all day.

    Somewhere in the middle you'll find a lot of freedom in rep ranges that are effective. I prefer using more weight and fewer reps in a set. Others prefer less weight and more reps. And others will mix up their rep ranges from week to week.

    Generally speaking, lower reps and higher weight emphasizes strength, while higher reps and lower weight emphasizes size. Although you will get some of each with either approach.
  • storyborey
    storyborey Posts: 35 Member
    So 3 sets of 3 reps is reasonable?
  • raven_ous
    raven_ous Posts: 223
    This is an ambiguous answer as it depends on what your goals are and the type of lifts you are doing, but here are some general guidelines...

    1-5 reps: Strength with a small amount of hypertrophy
    6-8 reps: Strength and hypertrophy
    9-12 reps: Hypertrophy with some strength
    13-20+ : Endurance with some hypertrophy but little strength
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    What are your goals?
  • storyborey
    storyborey Posts: 35 Member
    What are your goals?

    Well I wanted to avoid defining my goals so as not to get into a semantics debate, but I have lost enough weight now to be at the lower end of my BMI. I still have flab on my stomach and thighs and have taken up heavy lifting to, I don't know, re-comp? Build muscle? Something, so that I can eventually weigh more but appear more lean than I do currently.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    What are your goals?

    Well I wanted to avoid defining my goals so as not to get into a semantics debate, but I have lost enough weight now to be at the lower end of my BMI. I still have flab on my stomach and thighs and have taken up heavy lifting to, I don't know, re-comp? Build muscle? Something, so that I can eventually weigh more but appear more lean than I do currently.

    The question was more to determine whether you wanted to focus more on strength v recomp. Sorry - was not very clear. If you are not looking to focus on strength, but more on body composition, something in the 6 - 12 rep range is usually good. 5 sets may be over-kill depending on the rest of your routine. Make sure your routine is balanced and includes progressive loading.

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