What is considered heavy lifting for a woman?
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Thanks Good to know. I think I was lifting to light before so that I could get to the 3 sets of ten reps. But when I started looking at the clock I was only resting about 10-15 seconds per set. Last night I pushed myself much harder and rested about 30 seconds per set and was able to upp most of my weights by about 10-125 lbs. Thanks for the info
glad it was helpful.
Also- if you are working and lifting heavier- you're resting times will change. People get uncomfortable in the notion of having to sit and wait for their next set- but as it gets heavier- you'll need to.
Resting is okay- LOL- my rests are upwards of 5 minutes long at this point.I'm not a beginner. I lift 5x a week at what I thought was "heavy" but I can do 3 sets of 12. So I am asking if 3 sets of 5 with even heavier weights would better. I would like to be lifting heavy.
did you not read my original post?
because no: most of the time any set including 12 reps is not optimal for maximizing strength gains. There are exceptions for this rule- but they are really isolated programs.
dropping to sets with reps 5 is much better0 -
I'm not a beginner. I lift 5x a week at what I thought was "heavy" but I can do 3 sets of 12. So I am asking if 3 sets of 5 with even heavier weights would better. I would like to be lifting heavy.
Heavy isn't based on rep ranges in the way you are thinking.
1-5 reps focus mainly on strengthening the muscles there with little hypertrophy
6-12 reps focus mainly on hypertrophy then strength
15+ reps focus mainly on endurance heading in becoming more cardio than strength
(And this is in regards to the main/compound lifts. Isolation rep ranges can be higher/broader)
Again. Look into the programs mentioned. Not only do they provide routines, but explanations on reps, progression,etc
ETA Programs for Lifting:
Stronglifts (make sure to read the whole free PDF, not just some summary)
Starting Strength (great technique advice)
New Rules of Lifting
AllPros0 -
dropping to sets with reps 5 is much better
This is all I wanted to know. Christ.0 -
This is all I wanted to know. Christ.
Not to be rude- but it was said about 10 times already-- one of those posts was at the top of the first page in a nice bullet-ed format- no need to cop an attitude when it was already spelled out- nobody's being mean or rude (well hadn't up to your post). Chill out- everyone's given great information.0 -
Dance, monkey, dance!
Not to be rude- but it was said about 10 times already-- one of those posts was at the top of the first page in a nice bullet-ed format- no need to cop an attitude when it was already spelled out- nobody's being mean or rude (well hadn't up to your post). Chill out- everyone's given great information.0 -
This is all I wanted to know. Christ.
Answers can be gained without direct response as they could have been in this thread. No need to get worked up about not getting an immediate response tailored specifically to your question (especially since it had already been answered).0 -
One thing to consider is just taking your muscles to failure. You can to that fast with a lot of weight, or over more reps with a lower weight. I think the best definition of "to failure" is to do an exercise until you can lo longer do it in GOOD FORM rather than until you can no longer do a rep at all. Bad/sloppy form to get an additional rep or two may lead to injury and a big setback.0
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^ Listen to an expert.
Heavy lifting is heavy for YOU. everyone's heavy will be different
^ This0 -
If you are losin weight it helps you keep that precious fat burning muscle you already have.
That's great information! Can you explain the advantages of lifting heavy? I'm about to start soon.
It increases bone density helping reduce the chances of ostioperosis
It makes everyday activities easer because you have the strength to do them
For me it helps me stop focusing on the scale weight and focus more on the mirror and what my body truly looks like0 -
Dance, monkey, dance!
*sorry couldn't resist..I giggled to much and common sense went out the window.
To the OP as stated heavy is relative..have fun with it tho...I love it.0 -
*sorry couldn't resist..I giggled to much and common sense went out the window.
To the OP as stated heavy is relative..have fun with it tho...I love it.
oh is there a gif or picture.:(
sigh- I'm sad- I can't see it.
stupid fire walls.0 -
It's a still picture of a smiling, dancing monkey.
oh is there a gif or picture.:(
sigh- I'm sad- I can't see it.
stupid fire walls.0 -
what I lift heavy is completely irrelevant to what you lift as heavy.
Everyone is NOT the same as far as ability and where they are are in their journey.
Heavy is a rep range- not a number.
Heavy is 1-5 reps.
If you can't do just one single rep- it's TOO heavy.
If you can do between 1-5 reps- it's heavy.
If you can do between 5-10 you are training strength and size (if the diet supports it)
if you can do between 10-15 reps- you are training muscle endurance
if you can do between 15-20 it's to light and you're probably bored out of your mind.
This^^^0 -
best I can do..someone needs to find an animated one...0
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This is all I wanted to know. Christ.
If you're gonna drop the set you need to up the weight.
Here you go!best I can do..someone needs to find an animated one...
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best I can do..someone needs to find an animated one...
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Why all the "hate" for machines? I work out at large commercial gyms and everybody uses machines in the weight section.
You get a WAAAAAAAAAAY better workout using free weights because you're using your entire body to support the weight/lift/whatever. Whereas with all those machines you're just sitting on a little seat with such controlled motion that you don't need to use as many muscle groups to achieve the movement. Once you go to free weights you'll never go back.0 -
Ha ha!
Now should I get huffy because no one answered my very speficic question?0 -
Here you go!
:flowerforyou:
love you
that's hysterical.0 -
Ha ha!
Now should I get huffy because no one answered my very speficic question?
Christ.
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But but, those aren't monkeys!0 -
But they sure can dance!0 -
But but, those aren't monkeys!
it's good enough you picky bastd0 -
But but, those aren't monkeys!
It's the entire cast of Time Bandits...IN MONKEY SUITS!!!0 -
what I lift heavy is completely irrelevant to what you lift as heavy.
Everyone is NOT the same as far as ability and where they are are in their journey.
Heavy is a rep range- not a number.
Heavy is 1-5 reps.
If you can't do just one single rep- it's TOO heavy.
If you can do between 1-5 reps- it's heavy.
If you can do between 5-10 you are training strength and size (if the diet supports it)
if you can do between 10-15 reps- you are training muscle endurance
if you can do between 15-20 it's to light and you're probably bored out of your mind.
Was going to say failure at 5-10 reps is heavy. 0 -
It's the entire cast of Time Bandits...IN MONKEY SUITS!!!
But but, those aren't monkey suits!0 -
It's monkeys in ape suits. I, um, checked and stuff..... 0
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But but, those aren't monkey suits!
There's just no pleasing you is there?0 -
Strength gains and monkeys dancing aside :laugh: ...if one is eating in a deficit and is looking to lose fat, is the 5 rep range optimal? I'm not interested so much in strength gains, but in losing fat.
Also, if you are eating in a defiict, I would imagine that strength gains will level out at some point?0 -
Why all the "hate" for machines? I work out at large commercial gyms and everybody uses machines in the weight section.
One reason I've never liked machines is that they're designed to fit (bigger, taller, wider) men's bodies. I often had to accommodate my workout to fit the machine's requirements.
No such problem with free weights.0
This discussion has been closed.
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