Lifting Heavy vs Medium Weight Lifting?

draisydre
draisydre Posts: 12
in Fitness and Exercise
I love weight lifting with a barbell but doing squats with more than 100lbs puts pressure on my shoulders and back in a way that makes me uncomfortable. I'm concerned about doing heavy weight lifting long-term and avoiding injury. I've had personal training and my form is solid but I just feel like heavy.... but not too heavy, is safer.

Studies have come out in the past year that say you can still build muscle lifting somewhat less heavy weights at higher reps to total failure.

http://trainingscience.net/?page_id=301

Has anyone had success with lifting moderate-heavy or lifting medium (not sure what to call it)? like at around 100lbs for squats? Lifting to failure? And women, has this worked out for you?

If anyone has any before and after pics of lifting moderate-medium-heavy, I would be so grateful.

I've googled this question a bunch but the debate seems to be between lifting heavy for fewer reps versus lifting light for high reps and no middle ground.

Replies

  • TrailNurse
    TrailNurse Posts: 359 Member
    I am doing German Volume Training and it calls for lower weight and 10 sets of 10 reps. I am seeing great results from it. I am having to buy larger pants because my quads are bigger.

    I normally squat 225 and with this program I am squatting 115. By the 5-6 set, my legs and butt are burning and I can barey walk the next day.
  • amybg1
    amybg1 Posts: 631 Member
    If you wanted you could always try lifting slightly lighter with more reps though it would depend what you're trying to train as while any weight/rep range will work mass, stamina and power/strength I have found that a range of a certain number of reps will yield what result i am working on for that workout. Example being 10+ reps for endurance, 6-10 for mass and lower reps for power.

    Have you tried any other squat avriations? Front? Pistol? Goblet? Dumbbell?
  • draisydre
    draisydre Posts: 12
    I read that heavy weight/lower reps is good for building compact dense muscle and that medium weight/higher reps is better for bulking. Any women experienced this? I'm going to echo almost every woman on here and say I want to avoid bulking. But I also want to use a safer weight load. I can squat 100lbs x30 before failure

    This dude claims he bulked with medium weight/higher reps

    ScreenShot2014-06-04at82332PM_zpscd627fea.png
  • draisydre
    draisydre Posts: 12
    I have tried pistol. I tried one legged pistol squats before I got into weights. I love working with weights it just seems like everyone is talking about lifting either 25lbs and under or 150lbslbs and over. I'd love to hear from women who have had success without bulking with some serious weight that isn't crazy heavy. Thanks:flowerforyou:
  • draisydre
    draisydre Posts: 12
    Hmmm... not really hoping for bigger legs...
  • Fujiberry
    Fujiberry Posts: 400 Member
    Depends on my goal. I do both.
    1-6 reps with super heavy weights for strength
    7-12 reps for muscle.

    I go pretty heavy with squats, but then I also do a bit of machine work and dumbbell work for leg day, and I go a tad lighter with more reps for muscle.
  • iPlatano
    iPlatano Posts: 487 Member
    Depends on my goal. I do both.
    1-6 reps with super heavy weights for strength
    7-12 reps for muscle.

    I go pretty heavy with squats, but then I also do a bit of machine work and dumbbell work for leg day, and I go a tad lighter with more reps for muscle.

    This.

    I have heavy weight/low reps days and lighter weight/high rep days, usually between 9-12.

    Low reps build strength faster. High reps build more muscle than strength.

    You will succeed as long as you're lifting and doing some cardio :wink:
  • whitebalance
    whitebalance Posts: 1,654 Member

    If anyone has any before and after pics of lifting moderate-medium-heavy, I would be so grateful.

    I've googled this question a bunch but the debate seems to be between lifting heavy for fewer reps versus lifting light for high reps and no middle ground.
    This may be what you're looking for....
    http://www.myfitnesspal.com/topics/show/1049447-picture-thread
  • Fujiberry
    Fujiberry Posts: 400 Member
    I read that heavy weight/lower reps is good for building compact dense muscle and that medium weight/higher reps is better for bulking. Any women experienced this? I'm going to echo almost every woman on here and say I want to avoid bulking. But I also want to use a safer weight load. I can squat 100lbs x30 before failure

    This dude claims he bulked with medium weight/higher reps

    ScreenShot2014-06-04at82332PM_zpscd627fea.png

    "Bulking" is based more on your nutrition. A surplus for a bulk and maintenance for body recomposition. :)
  • draisydre
    draisydre Posts: 12


    "Bulking" is based more on your nutrition. A surplus for a bulk and maintenance for body recomposition. :)

    Thanks Fujiberry, that sounds about right.

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