Heavy & Less Or Light & Lots

bilbosbidder
bilbosbidder Posts: 6
in Fitness and Exercise
Hey everyone! I've got the cardio portion of my fitness routine down - its challenging and keeps my heart rate up there but doesn't leave me counting the seconds till its done and dreading going back the next day - but I'm in a bit of a pickle with regards to what weights I should be working with when I'm doing the strength portion of my regime. I was considering booking one personal training session at my gym to get some help but one session is £65 with a minimum of 4 needed so that's not going to happen lol.

I usually do 4 sets of 10 which is a manageable number for me but should I be working with low weights and increasing this number or higher weights and decreasing it? Or should I be working with weights that are relatively heavy and leave me really pushing to get those last few of each set and a little fatigued by the end of it but not exhausted?

I'm primarily looking to burn fat but start to slowly build some muscle and work on my strength too. Cheers for any pointers :D

Replies

  • cajuntank
    cajuntank Posts: 924 Member
    Better adaptation for strength happens with heavier weight and thus lower reps, not to say you won't get stronger with lighter weight and more reps, but the primary stimulus of muscle adapting to being able to lift heavier loads happens when it encounters heavier weight. When you do less weight and more reps, this is an increase on what's called volume and this has a lesser affect on strength and more on muscle growth and endurance, but for things to grow, the simple answer is to be in a caloric surplus. So if you are in a caloric deficit to lose weight, then focus more on strength style training with a proven structured program to gain strength and provide stimulus to keep existing muscle (your body will lose fat and muscle while dieting...give it a reason not to lose muscle with proper training and protein intake).
  • margannmks
    margannmks Posts: 424 Member
    Increase weights and do 3 sets of 8-10 keep increasing weights as you progress ie the 10 reps is not taking you to fatigue. Alternate upper body lower body days get enough protein. Alot of people on here reccommend 5×5s or new rules ,and really if your working low reps to fatigue keeping form correct and increasing as you go most programs will give you results.
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey everyone! I've got the cardio portion of my fitness routine down - its challenging and keeps my heart rate up there but doesn't leave me counting the seconds till its done and dreading going back the next day - but I'm in a bit of a pickle with regards to what weights I should be working with when I'm doing the strength portion of my regime. I was considering booking one personal training session at my gym to get some help but one session is £65 with a minimum of 4 needed so that's not going to happen lol.

    I usually do 4 sets of 10 which is a manageable number for me but should I be working with low weights and increasing this number or higher weights and decreasing it? Or should I be working with weights that are relatively heavy and leave me really pushing to get those last few of each set and a little fatigued by the end of it but not exhausted?

    I'm primarily looking to burn fat but start to slowly build some muscle and work on my strength too. Cheers for any pointers :D
    Your reps are fine, just look to keep increasing the resistance if you can.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • bilbosbidder
    bilbosbidder Posts: 6
    Thanks so much for the tips guys - they're much appreciated. The consensus seems to be steadily increase the weight so I'm pushing myself so that's what I'm going to do. I'm having a lean protein drink before my work outs - which I do 4 to 5 days a week - making sure my diet is very protein focused (lots of chicken and fish), I've cut out processed foods, carbs (such as Ryvita and wholegrain crispbreads) are only at lunch time, I'm getting my sugars from natural yoghurts and fruit and eating lots of vegetables and I'm in a good calorie deficit at least 6 days a week. Hopefully these things will mean I'm supporting my body well enough - I'm certainly feeling strong during my work outs and I'm seeing a steady weight loss.

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