More Weight Less Reps or Less Weight More Reps
rpbriggs
Posts: 19 Member
I've been struggling to find some definitive answers as to what is better for building muscle. Right now I do medium weight and medium reps as a balance to both. Just wondering what other opinions are on this topic.
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Replies
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It really depends on your routine overall and how long you have been lifting for as well as individual aspects such as preference, time constraints, recovery and equipment availability. What do you mean by medium weight and medium reps? What % of your 1RM and how many reps/sets?0
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Muscle isn't building with light weights (relative to a person's strength). To build muscle, you need progressive overload along with a surplus to build new tissue.
A.C.E. Certified Personal and Group Fitness Trainer
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Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Right now I'm a pure novice at all workout regimes. I pick up stuff here and there when I read it in magazines or from friends at work.
I have a pretty busy life, like most, so I work out at home with dumbbells and ketllebells.
When I say medium weight medium weight a typical workout for me would be a circuit of about 6 exercises with about 60% of my max weight I could lift and I do ladder circuits of 4,6,8 rest period and then repeat two or three times.
I've gotten decent results in a short period of time but I guess I should have clarified that my goal is to lose weight and slim down faster than I am right now.0 -
IMO, lifting should not be thought of in terms of losing weight - its about preserving LBM while dieting. Your diet takes care of the losing weight part. That being said, different 'styles' of workout will burn more calories - for example, a circuit will burn more generally than a pure strength type of routine, time being equal. I would focus on getting sufficient stimulus to maintain/build muscle and not on the calories burned. If you have time, you can always throw a metcon type of workout in as well (either separate day or tacked onto the end of your lifting routine) to get your calorie burn up.
Overall, you should make sure that your routine hits all body parts at least 2 x a week (a 3 x a week full body is generally preferable for a novice, but this depends on time constraints and preference) and that it has progressive overload programmed in (increasing reps and/or weight as you progress). The rep range you are using looks fine, but it depends on how many sets (or circuits) you are doing.
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Right now I'm a pure novice at all workout regimes. I pick up stuff here and there when I read it in magazines or from friends at work.
I have a pretty busy life, like most, so I work out at home with dumbbells and ketllebells.
When I say medium weight medium weight a typical workout for me would be a circuit of about 6 exercises with about 60% of my max weight I could lift and I do ladder circuits of 4,6,8 rest period and then repeat two or three times.
I've gotten decent results in a short period of time but I guess I should have clarified that my goal is to lose weight and slim down faster than I am right now.
In the beginning, muscle gains come more rapidly and there's less of a demand to "get things dialed in" as far as training volume and intensity goes. Doing light sets of 20+ reps will still provide you with a novel stimulus compared to not lifting at all.
Your circuit style training will probably work for a while and at some point you'll want to make sure you're escalating the intensity of the exercise. So for example attempting to increase the loads you are using.
If, in 3 months you're still doing the same exercise at the same weight and same number of reps you're not likely to be providing the stimulus to give you the potential to gain muscle.0 -
...but I guess I should have clarified that my goal is to lose weight and slim down faster than I am right now.
Lift Heavy and eat at a calorie deficit.
The calorie deficit will take care of the fat loss. Lifting Heavy will preserve muscle mass while you're cutting calories. Without the heavy lifting, you're going to lose muscle mass as well.
If you're relatively new to lifting, you're going to see strength gains while you're cutting calories.
Heavy lifting is the best way to build muscle and strength. StrongLifts 5x5, etc. Find a program and stick with it.0 -
I was told yesterday from a friend of mine from high school (which I might not do it i gotta ask my trainer first) she told me this" Cardio: 20-30 min 3-4 times per week.
Muscle does eat at fat but you likely won't see any huge difference without the regular cardio.
To bulk muscle- lift less- heavier
To tone muscle - lift lighter weights and more reps ."
I am gonna clarify with my trainer tuesday!0 -
Wow, just wow. Having that out of the way.
Now go read about StrongLifts 5x5 here stronglifts.com/5x5/ This contains pretty much all the information you'll need to start a program that will build muscle for you all the way from straight up novice to advanced lifter. In my opinion 5x5 and its variations as you advance to an experienced lifter will help you build and keep muscle and strength for your entire life. If you can at least lift 45lbs Olympic bar you are all set to start the program.
Good Luck!0 -
DesertGunR wrote: »Wow, just wow. Having that out of the way.
Now go read about StrongLifts 5x5 here stronglifts.com/5x5/ This contains pretty much all the information you'll need to start a program that will build muscle for you all the way from straight up novice to advanced lifter. In my opinion 5x5 and its variations as you advance to an experienced lifter will help you build and keep muscle and strength for your entire life. If you can at least lift 45lbs Olympic bar you are all set to start the program.
Good Luck!
OP trains at home with DB's and KB's. SL is not a good idea under those conditions.0 -
Appreciate all the feedback.0
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DesertGunR wrote: »Wow, just wow. Having that out of the way.
Now go read about StrongLifts 5x5 here stronglifts.com/5x5/ This contains pretty much all the information you'll need to start a program that will build muscle for you all the way from straight up novice to advanced lifter. In my opinion 5x5 and its variations as you advance to an experienced lifter will help you build and keep muscle and strength for your entire life. If you can at least lift 45lbs Olympic bar you are all set to start the program.
Good Luck!
OP trains at home with DB's and KB's. SL is not a good idea under those conditions.
OP's stated goals can not be achieved with DB's and KB's sorry to say. The best he can hope for with those is to at best maintain what lean muscle he has. I would advise him to find a gym and start StrongLifts. If he can't join a gym and needs or only wants to train at home there are good squat racks available starting at $300, he can invest in an Olympic bar and a 300lbs starter set of Olympic weights and a good bench to start with. Which will not take up much more room than he already uses to swing his KB's around in. While he is at it he can sell off his DB and KB collection to help finance his new equipment.
If the OP is happy to just maintain what lean muscle he has and tone it up to a much higher level then he should switch to a TRX Suspension Training System. Which will net him far better results than DB's and KB's ever could.0 -
DesertGunR wrote: »DesertGunR wrote: »Wow, just wow. Having that out of the way.
Now go read about StrongLifts 5x5 here stronglifts.com/5x5/ This contains pretty much all the information you'll need to start a program that will build muscle for you all the way from straight up novice to advanced lifter. In my opinion 5x5 and its variations as you advance to an experienced lifter will help you build and keep muscle and strength for your entire life. If you can at least lift 45lbs Olympic bar you are all set to start the program.
Good Luck!
OP trains at home with DB's and KB's. SL is not a good idea under those conditions.
OP's stated goals can not be achieved with DB's and KB's sorry to say. The best he can hope for with those is to at best maintain what lean muscle he has. I would advise him to find a gym and start StrongLifts. If he can't join a gym and needs or only wants to train at home there are good squat racks available starting at $300, he can invest in an Olympic bar and a 300lbs starter set of Olympic weights and a good bench to start with. Which will not take up much more room than he already uses to swing his KB's around in. While he is at it he can sell off his DB and KB collection to help finance his new equipment.
If the OP is happy to just maintain what lean muscle he has and tone it up to a much higher level then he should switch to a TRX Suspension Training System. Which will net him far better results than DB's and KB's ever could.
His goal is to lose fat.
Even if his goal were to build muscle, you can do that with DB's and KB's. Barbells are not a requirement for that.
If his goal were to powerlift, or to build a bigger squat, bench, or deadlift, then yeah he's going to need a power cage and barbells. But those aren't his goals.0 -
DesertGunR wrote: »DesertGunR wrote: »Wow, just wow. Having that out of the way.
Now go read about StrongLifts 5x5 here stronglifts.com/5x5/ This contains pretty much all the information you'll need to start a program that will build muscle for you all the way from straight up novice to advanced lifter. In my opinion 5x5 and its variations as you advance to an experienced lifter will help you build and keep muscle and strength for your entire life. If you can at least lift 45lbs Olympic bar you are all set to start the program.
Good Luck!
OP trains at home with DB's and KB's. SL is not a good idea under those conditions.
OP's stated goals can not be achieved with DB's and KB's sorry to say. The best he can hope for with those is to at best maintain what lean muscle he has. I would advise him to find a gym and start StrongLifts. If he can't join a gym and needs or only wants to train at home there are good squat racks available starting at $300, he can invest in an Olympic bar and a 300lbs starter set of Olympic weights and a good bench to start with. Which will not take up much more room than he already uses to swing his KB's around in. While he is at it he can sell off his DB and KB collection to help finance his new equipment.
If the OP is happy to just maintain what lean muscle he has and tone it up to a much higher level then he should switch to a TRX Suspension Training System. Which will net him far better results than DB's and KB's ever could.
Did you read the thread? Also, TRX? How would they give a better result? Did you ask what DB and KB weights the OP has?
You are making huge assumptions here regarding the OPs goals, preferences, space and finances. While BB work is very effective, it is not the only way to achieve many goals - especially those stated by the OP (which you do not appear to have read).0 -
KristenMarie1181 wrote: »I was told yesterday from a friend of mine from high school (which I might not do it i gotta ask my trainer first) she told me this" Cardio: 20-30 min 3-4 times per week.
Muscle does eat at fat but you likely won't see any huge difference without the regular cardio.
To bulk muscle- lift less- heavier
To tone muscle - lift lighter weights and more reps ."
I am gonna clarify with my trainer tuesday!
You can absolutely see good results without cardio - you just need to be at a caloric deficit.
There is no such thing as bulking v toning muscle. You can maintain, lose or build it. Also, if you want to build muscle (and ignoring diet for now), volume is important as well as progressive loading. "lift less - heavier' and 'lighter weight and more reps' is not meaningful without context.0 -
Good Luck OP. It appears you are being recruited to hire an online PT now that he has a few more openings to fill.
You two obviously are the only experts available here, or at least think you are anyways.
So I'll leave this thread and let you two be the only advice the OP receives. Have a nice day.0 -
DesertGunR wrote: »Good Luck OP. It appears you are being recruited to hire an online PT now that he has a few more openings to fill.
You two obviously are the only experts available here, or at least think you are anyways.
So I'll leave this thread and let you two be the only advice the OP receives. Have a nice day.
What on earth are you talking about?
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DesertGunR wrote: »Good Luck OP. It appears you are being recruited to hire an online PT now that he has a few more openings to fill.
You two obviously are the only experts available here, or at least think you are anyways.
So I'll leave this thread and let you two be the only advice the OP receives. Have a nice day.
Your post is absolutely ridiculous and personal attacks are completely unnecessary. This is an open forum and anyone can post their opinion. If you cannot handle disagreement, then that's pretty telling.
How on earth have you deduced any ulterior motive from SideSteel's posts? I disagreed with your post - I am not an online trainer. How does that fit in with your weak response?
If you cannot debate something on its own merits then you have no credibility. Your initial arguments were made without context, without reading the actual thread and were basically wrong.
Sorry that you cannot handle disagreement and respond in a way to support your assertions or open up for a discussion without the usual and weak 'experts' response.
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DesertGunR wrote: »Good Luck OP. It appears you are being recruited to hire an online PT now that he has a few more openings to fill.
You two obviously are the only experts available here, or at least think you are anyways.
So I'll leave this thread and let you two be the only advice the OP receives. Have a nice day.
Let's review:
Op says:
I want to lose fat and I have dbs and kbs, can't go to a gym.
Me: That's fine.
You: that won't work. You have to do strong lifts.
Me: no you don't.
Sara: no you don't
You: well I quit, you're obviously recruiting him
How about you actually explain to anyone in this thread why you can't lose fat unless you're on strong lifts?0 -
DesertGunR wrote: »DesertGunR wrote: »Wow, just wow. Having that out of the way.
Now go read about StrongLifts 5x5 here stronglifts.com/5x5/ This contains pretty much all the information you'll need to start a program that will build muscle for you all the way from straight up novice to advanced lifter. In my opinion 5x5 and its variations as you advance to an experienced lifter will help you build and keep muscle and strength for your entire life. If you can at least lift 45lbs Olympic bar you are all set to start the program.
Good Luck!
OP trains at home with DB's and KB's. SL is not a good idea under those conditions.
OP's stated goals can not be achieved with DB's and KB's sorry to say. The best he can hope for with those is to at best maintain what lean muscle he has. I would advise him to find a gym and start StrongLifts. If he can't join a gym and needs or only wants to train at home there are good squat racks available starting at $300, he can invest in an Olympic bar and a 300lbs starter set of Olympic weights and a good bench to start with. Which will not take up much more room than he already uses to swing his KB's around in. While he is at it he can sell off his DB and KB collection to help finance his new equipment.
If the OP is happy to just maintain what lean muscle he has and tone it up to a much higher level then he should switch to a TRX Suspension Training System. Which will net him far better results than DB's and KB's ever could.
His goal is to lose fat.
Even if his goal were to build muscle, you can do that with DB's and KB's. Barbells are not a requirement for that.
If his goal were to powerlift, or to build a bigger squat, bench, or deadlift, then yeah he's going to need a power cage and barbells. But those aren't his goals.
But...but...but...STRONGLIFTS.
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