Less weight/more reps vs. More weight/less reps??

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Replies

  • Lyadeia
    Lyadeia Posts: 4,603 Member
    I guess if you are following an advanced dieting structure involving impeccable timing of nutrition / high caloire days with low calorie days couple with specific training you could manage to balance anabolic and catabolic states leading to a programme whereby you gain muslce and loss fat on a weekly / monthly basis. I doubt anyone on this site is currently doing so.

    Do you know about Tom Venuto's Holy Grail Body Transformation? It pretty much dumbs down this that you describe for people like us to follow, and more people than you may realize are doing it.

    Just sayin. :flowerforyou:
  • soysos
    soysos Posts: 187 Member
    there are three types of weight training. strength training, high weight, low reps, and a slow steady pace. the idea with this type is to use as much weight as you can handle for 5-8 reps. the second type is endurance, low weight, high reps, multiple sets. for this one its important not to over do the weight, 1/3-1/2 your strength weight is ideal. when I'm doing endurance training I like to do five exercises one right after the other, I do three sets of ten reps. the third type is explosive, in this case the amount of reps really isn't important. i'll use about the same amount of weight as for endurance, but my goal is to do as many reps as I can in thirty seconds, instead of doing ten reps slow and steady.

    as for witch is best there really is no answer, because its all of the above. any proper weight regimen should include all three types.
  • myofibril
    myofibril Posts: 4,500 Member
    I guess if you are following an advanced dieting structure involving impeccable timing of nutrition / high caloire days with low calorie days couple with specific training you could manage to balance anabolic and catabolic states leading to a programme whereby you gain muslce and loss fat on a weekly / monthly basis. I doubt anyone on this site is currently doing so.

    Do you know about Tom Venuto's Holy Grail Body Transformation? It pretty much dumbs down this that you describe for people like us to follow, and more people than you may realize are doing it.

    Just sayin. :flowerforyou:

    Funnily enough I do.

    If anyone can show me with appropriate measurements and calculations that they have followed this approach consciously or unconciously and acheived the holy grail (its not called the holy grail for nothing...) of body transformation then I will freely admit I am wrong.

    I can wait.
  • koosdel
    koosdel Posts: 3,317 Member
    Low weight high reps for stamina.
    High weight low reps for strength.
    Simple. The higher the weight, the lower the reps. Squats for example; zero weight I would do 12 to 20. Three hundred pounds, I do five.

    So for weight loss, low weight high reps. To make strong like buffalo, high weight low reps.

    hmm..now i want to do both. get strong like buffalo and lose weight :) im going to increase my weights this week and then see what happens. thanks. :)

    You can do both. There is routine, and then there is method.
    Just for example let's talk about curls. Let's say you are curling 8 pounds now. The next time you curl, pick a weight that really intimidated you maybe 30 or 35. Pick it up, get your posture straight, test the feel of it in your hand. Do you believe you can do it? If no, drop down a little. Ok, now make a good solid effort to do 1 curl. Just one. Could you do it? No, drop down again... yes, go for 2 or 3 more.
    Was your form decent? It's ok to cheat a little on your first try. If you were able to do it make an effort to do 1 or 2 more sets of three. If you have to set the weight down and rest between reps that's ok. Shake your arms out and stretch between sets.

    When you are done make a record of the sets, reps, and weight. When your body is ready to try again, use the same weight but try 1 more rep per set. Just warm up first, maybe 1 set of your old weight ( it will feel lighter)

    The point of this method is to increase reps more so than weight. when you get back to your old rep count with the heavier weight, then you can decide if you want to add more weight, or just maintain your gains.

    ...strong like little buffalo, fast like cheata.
  • believetoachieve
    believetoachieve Posts: 675 Member
    More weight & less reps will give you muscle bulk.

    Unless she's on the juice she won't bulk.

    I wish people realised how hard it is for women to "bulk" even when they want to, before they throw around statements like this.

    AMEN!!!

    I lift as much as 20 pounds per arm doing biceps and triceps workouts...not to mention shoulders, back, and chest exercises...but look at my little arms in the picture. No bulk there!

    Women DO NOT bulk up lifting heavy weights!!!!!!!!!!!!!!!!

    Relax, ladies! I did not mean "bulk up like a steroid-induced-man". There's a difference between lean muscle and muscle that is on the more "bulky" side (more visible), and there are different ways to achieve this. :tongue:

    And since everyone sorta jumped ahead of me here, YES it IS POSSIBLE for women to gain "large" or "bulky" muscles, and without taking steroids. It just takes a lot of hard work, and some women have naturally more testosterone in their bodies than others. That's all. :wink:

    For the record, I wasn't "throwing around statements". I work out with a personal trainer, and take supplements with the goal of putting on muscle bulk (yes, the "man" type). So I am quite aware of how female muscle works (or doesnt lol). :laugh:
  • gailygail99
    gailygail99 Posts: 582 Member
    so i did a little arm work tonight. just bicep curls and lateral lifts. i went up 1 lb with the weights and still did 2 sets of 10 reps. it burned a little at the end but i still managed to get through it. i will work with this weight till i can do 3 sets and then move up in weight again. i love this!! thanks again for all the advice and comments,.
  • 3LittleMonkeys
    3LittleMonkeys Posts: 373 Member
    From what I've heard - less weight & more reps will give you fat burning & muscle toning. More weight & less reps will give you muscle bulk. Aim for 12-15 for muscle toning, or 8-10 for muscle bulk. :smile:

    This is not true. Well unless she is taking something illegal.
  • 3LittleMonkeys
    3LittleMonkeys Posts: 373 Member
    so i did a little arm work tonight. just bicep curls and lateral lifts. i went up 1 lb with the weights and still did 2 sets of 10 reps. it burned a little at the end but i still managed to get through it. i will work with this weight till i can do 3 sets and then move up in weight again. i love this!! thanks again for all the advice and comments,.

    Yeah! :flowerforyou:
  • MakingAChoice
    MakingAChoice Posts: 481 Member
    From what I've heard - less weight & more reps will give you fat burning & muscle toning. More weight & less reps will give you muscle bulk. Aim for 12-15 for muscle toning, or 8-10 for muscle bulk. :smile:

    This is exactly what I have read/heard over the years too. Normally guys are the ones going for more weight and less reps to 'bulk up'.
  • iamthepreston
    iamthepreston Posts: 195 Member
    More weight & less reps will give you muscle bulk.

    Unless she's on the juice she won't bulk.

    I wish people realised how hard it is for women to "bulk" even when they want to, before they throw around statements like this.

    http://www.stumptuous.com/lies-in-the-gym


    Good response you are spot on. Wish more women would realize this.
  • newman50
    newman50 Posts: 16
    OF course if your goal is to gain muscle then you can not lose fat and gain muscle at the same time..its phisologically impossible.

    I must be a freak because that is exactly what I am managing to do ?

    Can you be more specific here please. Are you saying you are mananging to lose fat and gain muscle at the same time whilst running a consistent caloire deficit?

    I will be succinct, yes (and my trainer agrees)
  • soysos
    soysos Posts: 187 Member
    so i did a little arm work tonight. just bicep curls and lateral lifts. i went up 1 lb with the weights and still did 2 sets of 10 reps. it burned a little at the end but i still managed to get through it. i will work with this weight till i can do 3 sets and then move up in weight again. i love this!! thanks again for all the advice and comments,.

    don't waste your time with biceps curls, that is an exercise that serves no purpose but increasing the size of the biceps. try this go from a bent over rows to vertical rows to upright press to squats. this is a full body workout that takes about ten minutes. routines like this are about getting a maximal result for a minimal amount of effort.

    tell you the truth you can get a full body strength routine without ever touching a weight. jumping jacks, push ups, sit ups, hindu pushups, crunches, then lunges. same concept using entirely your own body weight, this works almost every muscle in the body.

    here is a really good article on developing a strength routine in terms of athletic conditioning.
    http://www.sport-fitness-advisor.com/strengthtrainingprograms.html
  • koosdel
    koosdel Posts: 3,317 Member
    Hey, good job!
  • gailygail99
    gailygail99 Posts: 582 Member
    so i did a little arm work tonight. just bicep curls and lateral lifts. i went up 1 lb with the weights and still did 2 sets of 10 reps. it burned a little at the end but i still managed to get through it. i will work with this weight till i can do 3 sets and then move up in weight again. i love this!! thanks again for all the advice and comments,.

    don't waste your time with biceps curls, that is an exercise that serves no purpose but increasing the size of the biceps. try this go from a bent over rows to vertical rows to upright press to squats. this is a full body workout that takes about ten minutes. routines like this are about getting a maximal result for a minimal amount of effort.

    tell you the truth you can get a full body strength routine without ever touching a weight. jumping jacks, push ups, sit ups, hindu pushups, crunches, then lunges. same concept using entirely your own body weight, this works almost every muscle in the body.

    here is a really good article on developing a strength routine in terms of athletic conditioning.
    http://www.sport-fitness-advisor.com/strengthtrainingprograms.html

    thanks!! i did get on the treadmill first. but thanks for all the other ideas!!
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