Weights question .. Which is more efficient?
lemonsurprise
Posts: 255 Member
So when I go to the gym I'll generally lift 3 sets of 10 on all the weight machines. By the time I get to my last few, it's hard, really hard. But would it be more efficient to up my weight 10 or 20kg and only do 1 set of 10?
I'm a female by the way, mostly interested in loosing fat and toning over gaining strength - although all 3 would be nice.
Should I stick to the 10x3 or swap to one set but higher weights?
I'm a female by the way, mostly interested in loosing fat and toning over gaining strength - although all 3 would be nice.
Should I stick to the 10x3 or swap to one set but higher weights?
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Replies
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If you want to lift heavy weights I recommend picking up a good beginners heavy lifting program like strong lifts 5x5. These are compound exercises (work more than 1 muscle group) and you only do 3 each day.
Workout A-
Squats 5x5
Bench Press 5x5
Barbell Row 5x6
Workout B-
Squat 5x5
Overhead Press 5x5
Dead lift 1x5
The goal is to workout 3 times a week, alternating between workout A and B each time you go to the gym and your goal is to add 5 lbs per workout until you stall. What determines the amount of weight you lift is you, if you can lift more safely and with proper form you lift more.
http://stronglifts.com/5x5/0 -
I'm a female by the way, mostly interested in loosing fat and toning over gaining strength - although all 3 would be nice.
Should I stick to the 10x3 or swap to one set but higher weights?
Also, you can't tone a muscle, muscle only gets bigger or gets smaller. To achieve the "toned" look you need to eat at a calorie deficit to lose body fat but you want to maintain muscle mass. The point of heavy lifting while maintaining a fat loss diet is to mitigate muscle loss, as you will lose both muscle and fat while eating at a deficit, it's unavoidable. You can however mitigate muscle loss at a calorie deficit by lifting heavy and consuming adequate amounts of protein (1 gram to .8 grams per lb of body weight is a good goal to shoot for).
Also, you cannot effectively gain muscle mass while at a calorie deficit, however, you will notice strength gains in existing muscle.0 -
I'm a female by the way, mostly interested in loosing fat and toning over gaining strength - although all 3 would be nice.
Should I stick to the 10x3 or swap to one set but higher weights?
Also, you can't tone a muscle, muscle only gets bigger or gets smaller. To achieve the "toned" look you need to eat at a calorie deficit to lose body fat but you want to maintain muscle mass. The point of heavy lifting while maintaining a fat loss diet is to mitigate muscle loss, as you will lose both muscle and fat while eating at a deficit, it's unavoidable. You can however mitigate muscle loss at a calorie deficit by lifting heavy and consuming adequate amounts of protein (1 gram to .8 grams per lb of body weight is a good goal to shoot for).
Also, you cannot effectively gain muscle mass while at a calorie deficit, however, you will notice strength gains in existing muscle.
Sorry, I just meant toning my body but thank you. I was told that when you work out a muscle it will start to burn the layer of fat on top of it so I didn't know if lifting heavy but shorter would be more efficient in doing this.
I'm at deficit though, so I guess it's just more of a waiting game!0 -
I'm a female by the way, mostly interested in loosing fat and toning over gaining strength - although all 3 would be nice.
Should I stick to the 10x3 or swap to one set but higher weights?
Also, you can't tone a muscle, muscle only gets bigger or gets smaller. To achieve the "toned" look you need to eat at a calorie deficit to lose body fat but you want to maintain muscle mass. The point of heavy lifting while maintaining a fat loss diet is to mitigate muscle loss, as you will lose both muscle and fat while eating at a deficit, it's unavoidable. You can however mitigate muscle loss at a calorie deficit by lifting heavy and consuming adequate amounts of protein (1 gram to .8 grams per lb of body weight is a good goal to shoot for).
Also, you cannot effectively gain muscle mass while at a calorie deficit, however, you will notice strength gains in existing muscle.
Sorry, I just meant toning my body but thank you. I was told that when you work out a muscle it will start to burn the layer of fat on top of it so I didn't know if lifting heavy but shorter would be more efficient in doing this.
I'm at deficit though, so I guess it's just more of a waiting game!
that would be like spot reduction, which doesnt exist.
also why does it have to be either or? why not have a few weeks of 3*10 and a few weeks of something like 5*5 (higher weights) and see which one you like best? if you're eating at a deficit then that's going to be what creates the weight loss/fat loss.0 -
I'm a female by the way, mostly interested in loosing fat and toning over gaining strength - although all 3 would be nice.
Should I stick to the 10x3 or swap to one set but higher weights?
Also, you can't tone a muscle, muscle only gets bigger or gets smaller. To achieve the "toned" look you need to eat at a calorie deficit to lose body fat but you want to maintain muscle mass. The point of heavy lifting while maintaining a fat loss diet is to mitigate muscle loss, as you will lose both muscle and fat while eating at a deficit, it's unavoidable. You can however mitigate muscle loss at a calorie deficit by lifting heavy and consuming adequate amounts of protein (1 gram to .8 grams per lb of body weight is a good goal to shoot for).
Also, you cannot effectively gain muscle mass while at a calorie deficit, however, you will notice strength gains in existing muscle.
Sorry, I just meant toning my body but thank you. I was told that when you work out a muscle it will start to burn the layer of fat on top of it so I didn't know if lifting heavy but shorter would be more efficient in doing this.
I'm at deficit though, so I guess it's just more of a waiting game!
that would be like spot reduction, which doesnt exist.
also why does it have to be either or? why not have a few weeks of 3*10 and a few weeks of something like 5*5 (higher weights) and see which one you like best? if you're eating at a deficit then that's going to be what creates the weight loss/fat loss.
Sounds really stupid now, but I didn't really think of doing both! I think I'll do that and alternate days.
Thanks0 -
bump0
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of the choices you gave, 3 x 10 on each exercise should be somewhat more effective, in that its definetly enough stimulation to help you hang onto your muscle and it should burn some more calories then the alternative you presented.0
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So when I go to the gym I'll generally lift 3 sets of 10 on all the weight machines. By the time I get to my last few, it's hard, really hard. But would it be more efficient to up my weight 10 or 20kg and only do 1 set of 10?
I'm a female by the way, mostly interested in loosing fat and toning over gaining strength - although all 3 would be nice.
Should I stick to the 10x3 or swap to one set but higher weights?
By general rule when I lifted a lot was to do what you're doing. When those last few reps on set 3 get easier, go to 3 sets of 12 reps. When the last reps on set three get easier, increase weight and do 3 sets of 8. Rinse and repeat.0 -
judging by some of the language you used in the OP, it seems like you wanted to up the weight and reduce the sets because it was ultimately easier for you. or at least got you done faster.
typically, the harder you feel like your working, the more calories your actually burning. common sense, if that helps any0 -
I'm a female by the way, mostly interested in loosing fat and toning over gaining strength - although all 3 would be nice.
Should I stick to the 10x3 or swap to one set but higher weights?
Also, you can't tone a muscle, muscle only gets bigger or gets smaller. To achieve the "toned" look you need to eat at a calorie deficit to lose body fat but you want to maintain muscle mass. The point of heavy lifting while maintaining a fat loss diet is to mitigate muscle loss, as you will lose both muscle and fat while eating at a deficit, it's unavoidable. You can however mitigate muscle loss at a calorie deficit by lifting heavy and consuming adequate amounts of protein (1 gram to .8 grams per lb of body weight is a good goal to shoot for).
Also, you cannot effectively gain muscle mass while at a calorie deficit, however, you will notice strength gains in existing muscle.
Sorry, I just meant toning my body but thank you. I was told that when you work out a muscle it will start to burn the layer of fat on top of it so I didn't know if lifting heavy but shorter would be more efficient in doing this.
I'm at deficit though, so I guess it's just more of a waiting game!
that would be like spot reduction, which doesnt exist.
also why does it have to be either or? why not have a few weeks of 3*10 and a few weeks of something like 5*5 (higher weights) and see which one you like best? if you're eating at a deficit then that's going to be what creates the weight loss/fat loss.
Sounds really stupid now, but I didn't really think of doing both! I think I'll do that and alternate days.
Thanks
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