Question Out Intensity Levels with Lifting

Hannahhime
Hannahhime Posts: 52 Member
in Fitness and Exercise
So I've been "casually" lifting for almost two months now at my local gym by trying to incorporate lifting into my weekly exercise rituals. I'm still a beginner so I have a question about intensity levels with lifting...

Is it better to lift lightly for an extended period of time or lift rather heavy for a short period of time?

I'm pretty scrawny and weak in my arms so it's hard for me to lift heavy on some of the equipment at my gym so I normally tend to stick to a low weight and try lifting as many as I can. Should I increase the weight even though I run out of stamina a lot faster?

For another example, there is an ab machine at my gym and I can do about 150 crunches on it at 60 lbs. Would it be better if I moved it to 80 lbs but just did a lot less of them?

I apologize if some one has already created a thread asking this question and I somehow missed it. I appreciate any suggestions!

Replies

  • JoRocka
    JoRocka Posts: 17,525 Member
    why would you do 150 reps of anything unless you were doing cardio?

    That being said- depends on your goal.

    do you want to get stronger- or be able to do stuff for longer?
    Because that will dictate how you train.
  • Hannahhime
    Hannahhime Posts: 52 Member
    I was just wondering which was more effective-- doing lots of low-intensity lifting or very few high-intensity lifting.

    I would like to tone up my body and strengthen my muscles.
  • Anniebotnen
    Anniebotnen Posts: 332 Member
    To build muscle and get stronger you need to lift heavy. If you are new to strength training, I recommend getting a book to educate yourself and then following the program in the book to start with. I personally like the New Rules of Lifting books, and Strong Curves. There are also programs available free on line, like Strong Lifts.

    Good luck,
  • JoRocka
    JoRocka Posts: 17,525 Member
    I was just wondering which was more effective-- doing lots of low-intensity lifting or very few high-intensity lifting.

    I would like to tone up my body and strengthen my muscles.
    sigh.

    Strength comes from progressive loading of the muscles.

    so lifting heavy things and continuing to add weight

    Well jo- what's a heavy thing"
    "lifting heavy" is not a number- it is a rep range

    a heavy thing is something you can only life 1-5 times.

    0 times lifted means it's TOO heavy
    1-5 means "it's heavy
    5-10 means- it's pretty heavy- but I want to add some size and or endurance- but not to much
    10-15 means I want to be able to do this life for a long time- endurance.

    Toning itself comes from a loss of body fat- AND muscle density.
  • Amestris
    Amestris Posts: 152 Member
    I was just wondering which was more effective-- doing lots of low-intensity lifting or very few high-intensity lifting.

    I would like to tone up my body and strengthen my muscles.
    sigh.

    Strength comes from progressive loading of the muscles.

    so lifting heavy things and continuing to add weight

    Well jo- what's a heavy thing"
    "lifting heavy" is not a number- it is a rep range

    a heavy thing is something you can only life 1-5 times.

    0 times lifted means it's TOO heavy
    1-5 means "it's heavy
    5-10 means- it's pretty heavy- but I want to add some size and or endurance- but not to much
    10-15 means I want to be able to do this life for a long time- endurance.

    Toning itself comes from a loss of body fat- AND muscle density.

    This is one of the best explainations of rep ranges I've seen on MFP. Thanks
  • Hannahhime
    Hannahhime Posts: 52 Member
    Wow! Thanks for the tip!

    I'm not really trying to lose anymore body fat since I'm pretty lean as it is right now. I would just like some nice muscles to go with it all :)

    I really appreciate the explanation!
  • JoRocka
    JoRocka Posts: 17,525 Member
    This is one of the best explainations of rep ranges I've seen on MFP. Thanks
    glad I could simplify it for you- it is just a guide- there are exceptions- but it's a good working platform.
    Wow! Thanks for the tip!

    I'm not really trying to lose anymore body fat since I'm pretty lean as it is right now. I would just like some nice muscles to go with it all :)

    I really appreciate the explanation!

    :) no problem.

    I would highly suggest a full body compound lifting routine like starting strength, strong lifts, new rules of lifting, strong curves.

    Tells you what you need to know- what you need to do- how much and when.

    Good place to start and see all the gainz :D

    in for the muscles!!! cause muscles are amazing.

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