What exactly is "Lifting Heavy" ?
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Edited my response. There's an argument for both camps, for volume v quality. I've seen some HUGE lifters who's form is awful and some ridiculously strong folk who never really get any bigger. What do I know, I've only been doing it 35 years. And I'm still rubbish.0
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I think there's something to discuss there.
Volume v Quality.
Why can't you have both? Every rep should be a quality rep, or don't do it, eh?0 -
Heavier than you are used to. Heavy enough that your muscles get to failure on each set, every single time.
That's how I see it, no matter what weight I'm lifting.
that's not how this works.
Heavy lifting is a rep range- and is about progressive loading and or long term training for a bigger goal- rather than just endless reps for cardio- or muscle endurance.
Training to failure for EVER lift EVER workout is a recipe for failure and a high way called nogainz.
Guidelines on this - and I repeate GUIDE LINES
0 reps = too heavy
1 rep = one rep max/heavy
1-5= heavy lifting
5-10 = heavy - and often associated with higher volume training and often associated with hypertrophy.
10-15 = muscle endurance
15+ = body pump type classes see this type of loading and often is more about the cardio aspect than the strength aspect.
Either way- pick a goal.
Then pick a path to the goal.
If the goal is simply to not lose muscle mass whilst losing weight anything 15 and under will get you there- so the whole 8-12 range is good- but not mandatory- if you want to power lift- have at it. There is not a single "RIGHT" or "WRONG" way to do it. But let it be goal driven.
quoting for future reference.
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What do you consider "lifting heavy"?
"Lifting Heavy" is generally synonymous with strength training...which is a term often thrown around to describe any kind of resistance training...but really, strength training is actually it's own thing...it is training for optimal strength. This is generally done in the 1-6 rep range at 80-95% or so of your max lift. It is also synonymous with compound lifts as the foundation of a particular program.
As a matter of general fitness, I work in a variety of rep ranges at different times. When I'm working in a "heavy" rep range, I generally also have a few assistance lifts that I do which are generally in the hypertrophy range and some body weight stuff that is generally in the endurance/stamina range.0 -
I've already contributed significantly to the thread- but I mean- if I must.....
muscle confusion and "keeping your muscles guessing" isn't really a thing.
Jo, unfortunately "muscle confusion" is a very real thing. It's just a very wrong, poorly supported, but unfortunately well-marketed thing. It seems like if something has a weekly 60-min infomercial on it, then people think it must be real and good.
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agreed.
I find it cators to people who A. can't commit b/c they are "bored" or B. need results "fast".
shrug. I mean- I like muscles to be educated- not confused
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does muscle confusion lead to toning JoRocka?
I am joking.. just two very very annoying things the media push0 -
For me, it's getting my fat carcass out of bed every morning.WolnaDusza wrote: »What do you consider "lifting heavy"?
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Guidelines on this - and I repeate GUIDE LINES
0 reps = too heavy
1 rep = one rep max/heavy
1-5= heavy lifting
5-10 = heavy - and often associated with higher volume training and often associated with hypertrophy.
10-15 = muscle endurance
15+ = body pump type classes see this type of loading and often is more about the cardio aspect than the strength aspect.
Either way- pick a goal.
Then pick a path to the goal.
If the goal is simply to not lose muscle mass whilst losing weight anything 15 and under will get you there- so the whole 8-12 range is good- but not mandatory- if you want to power lift- have at it. There is not a single "RIGHT" or "WRONG" way to do it. But let it be goal driven.
This makes sense to me! Thank you.0 -
singingflutelady wrote: »does muscle confusion lead to toning JoRocka?
if by toning you mean broken dreams and wasted reps- then yes. LOL toning.
lulz.0 -
I hear woman use both terms EVERY DAY at the gym. Don't think I have ever heard an bros use them though0
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singingflutelady wrote: »I hear woman use both terms EVERY DAY at the gym. Don't think I have ever heard an bros use them though
Nah, if bro's believed in muscle confusion you wouldn't see them standing in front of the mirror doing a myriad of bicep exercises all the time. Hell, gyms might not even need mirrors if bro's stopped curling so much. lol
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actually, Jo - muscle confusion is like so totally real.
I get dressed in my workout clothes, bag ready. etc. Walk up to the gym, and turn around and go home. confuses the hell out of 'em.
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Sam_I_Am77 wrote: »singingflutelady wrote: »I hear woman use both terms EVERY DAY at the gym. Don't think I have ever heard an bros use them though
Nah, if bro's believed in muscle confusion you wouldn't see them standing in front of the mirror doing a myriad of bicep exercises all the time. Hell, gyms might not even need mirrors if bro's stopped curling so much. lol
But then I'd be the only using the squat rack. It would be so lonely.0 -
Sam_I_Am77 wrote: »singingflutelady wrote: »I hear woman use both terms EVERY DAY at the gym. Don't think I have ever heard an bros use them though
Nah, if bro's believed in muscle confusion you wouldn't see them standing in front of the mirror doing a myriad of bicep exercises all the time. Hell, gyms might not even need mirrors if bro's stopped curling so much. lol
But then I'd be the only using the squat rack. It would be so lonely.
Ha, well I'm kind of a loner in the gym. I went to do a bench AMRAP last week with 225 and this guy asked me if I wanted a spot. I said no, I have safety bars if I need to bail. LOL!0 -
heh, that's how I roll too. Just can't get too comfortable with missed reps. 0
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heh, that's how I roll too. Just can't get too comfortable with missed reps.
Ha, of course. That was my nice way of saying, "you probably don't know how to spot and I don't want you messing my set up by putting your fingers under the bar and helping." If I wanted that I would do reverse-band bench press instead.
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Heavier than you are used to. Heavy enough that your muscles get to failure on each set, every single time.
That's how I see it, no matter what weight I'm lifting.
that's not how this works.
Heavy lifting is a rep range- and is about progressive loading and or long term training for a bigger goal- rather than just endless reps for cardio- or muscle endurance.
Training to failure for EVER lift EVER workout is a recipe for failure and a high way called nogainz.
Guidelines on this - and I repeate GUIDE LINES
0 reps = too heavy
1 rep = one rep max/heavy
1-5= heavy lifting
5-10 = heavy - and often associated with higher volume training and often associated with hypertrophy.
10-15 = muscle endurance
15+ = body pump type classes see this type of loading and often is more about the cardio aspect than the strength aspect.
Either way- pick a goal.
Then pick a path to the goal.
If the goal is simply to not lose muscle mass whilst losing weight anything 15 and under will get you there- so the whole 8-12 range is good- but not mandatory- if you want to power lift- have at it. There is not a single "RIGHT" or "WRONG" way to do it. But let it be goal driven.
Also quoting for future reference. Thanks0
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