Please define "lifting heavy"

lorrpb
lorrpb Posts: 11,463 Member
edited November 2024 in Fitness and Exercise
What do people mean by "lifting heavy"? This phrase gets used a lot without explanation. I'm sure the pounds vary by person, but does it mean to lift in a range that challenges you, whatever that is, not just swinging around 2-3 pound weights? Does it mean lifting only at your 1 rep max? Or does it mean some weight range, like more than 100 pounds or something? Thanks for the clarification.

Replies

  • piperdown44
    piperdown44 Posts: 958 Member
    I've seen it defined as a weight you can get for 3-5 reps, where that last rep is a struggle but still with good form. I've also seen 4-6 reps but as you can see they are similar.
    Alternatively you can look at it as a percentage of your 1rm. 75-85% is the heavy range.
    If my 1 rm on DL is 335, then by percentage I would be working with 250-285lbs and going for 3-5 reps.
  • lorrpb
    lorrpb Posts: 11,463 Member
    Thanks!
  • middlehaitch
    middlehaitch Posts: 8,488 Member
    Lifting heavy is lifting what is heavy for you.
    As an example Piper, above, gives a dead lift of 250-85 for a rep range. I can lift the Oly bar, 45 lb, and feel really pleased with myself ( just under half my weight) . I haven't worked my way fully to barbell lifting, don't know if I ever will, and I am probably quite abit older and lighter than Piper. It is all relative to where your body is when you start.
    I do a lot of nerdfitness as it can travel with me, and up my actual lifting things in the winter when I spend more time in one place.
    How you decide to approach it depends on your goals and commitment.

    Cheers, h.
  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
    edited August 2015
    Lifting 80% of your 1RM for 5 reps???

    Idk.
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    piperdown44 wrote: »
    I've seen it defined as a weight you can get for 3-5 reps, where that last rep is a struggle but still with good form. I've also seen 4-6 reps but as you can see they are similar.
    Alternatively you can look at it as a percentage of your 1rm. 75-85% is the heavy range.
    If my 1 rm on DL is 335, then by percentage I would be working with 250-285lbs and going for 3-5 reps.

    Nice definition.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    lorrpb wrote: »
    What do people mean by "lifting heavy"? This phrase gets used a lot without explanation.

    It's an overused phrase. What people should say to newbies is "follow a good lifting program". Good programs start you with light weight, while you learn proper form, and progress you to heavy weight.. and they explain when and how to progress. They also prescribe good exercises and omit the junk exercises that newbies do when trying to design their own program. Doing a pointless exercise with heavy weight is still rather pointless. :+1:
  • piperdown44
    piperdown44 Posts: 958 Member
    IsaackGMOON wrote: »
    Lifting 80% of your 1RM for 5 reps???

    Idk.

    It varies depending on the %. 80% I'm usually doing trips, if I'm training at 90% then I'm doing singles, usually 4 to 6 sets of 1 rep.

  • vivmom2014
    vivmom2014 Posts: 1,649 Member
    Cherimoose wrote: »
    lorrpb wrote: »
    What do people mean by "lifting heavy"? This phrase gets used a lot without explanation.

    It's an overused phrase. What people should say to newbies is "follow a good lifting program". Good programs start you with light weight, while you learn proper form, and progress you to heavy weight.. and they explain when and how to progress. They also prescribe good exercises and omit the junk exercises that newbies do when trying to design their own program. Doing a pointless exercise with heavy weight is still rather pointless. :+1:

    What are these??

  • colors_fade
    colors_fade Posts: 464 Member
    vivmom2014 wrote: »
    Cherimoose wrote: »
    lorrpb wrote: »
    What do people mean by "lifting heavy"? This phrase gets used a lot without explanation.

    It's an overused phrase. What people should say to newbies is "follow a good lifting program". Good programs start you with light weight, while you learn proper form, and progress you to heavy weight.. and they explain when and how to progress. They also prescribe good exercises and omit the junk exercises that newbies do when trying to design their own program. Doing a pointless exercise with heavy weight is still rather pointless. :+1:

    What are these??

    I think he's talking about a lot of the auxiliary work (like curls, cable-work, machines, dumbbell work, etc.).

    Most good starter programs stick with the tried-and-true lifts like squat, bench, deadlift, rows, overhead press. They're all barbell exercises, and they are the "core" of most solid full-body workouts, which are ideal for newbies.
  • XavierNusum
    XavierNusum Posts: 720 Member
    Lifting with the right combination of Intensity (weight on the bar), Volume (amount of reps/sets done) and Frequency (sessions per week) to make muscles bigger or stronger.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    vivmom2014 wrote: »
    Cherimoose wrote: »
    lorrpb wrote: »
    What do people mean by "lifting heavy"? This phrase gets used a lot without explanation.

    It's an overused phrase. What people should say to newbies is "follow a good lifting program". Good programs start you with light weight, while you learn proper form, and progress you to heavy weight.. and they explain when and how to progress. They also prescribe good exercises and omit the junk exercises that newbies do when trying to design their own program. Doing a pointless exercise with heavy weight is still rather pointless. :+1:

    What are these??

    Exercises that try to target bodyfat, for example.

    By the way, some dumbbell & cable exercises are excellent for newbies. Many good programs do not require barbells. :+1:
  • vivmom2014
    vivmom2014 Posts: 1,649 Member
    Cherimoose wrote: »

    Exercises that try to target bodyfat, for example.

    By the way, some dumbbell & cable exercises are excellent for newbies. Many good programs do not require barbells. :+1:

    Thanks; I appreciate the recognition that dumbbells aren't a total waste of time. I don't "lift heavy" but I don't neglect my muscles either. Some see that statement as an oxymoron - but I don't.

  • lorrpb
    lorrpb Posts: 11,463 Member
    Yes, I've been strength training for 14 months but what I do does not meet these definitions of lift heavy. I work with a trainer and do dumb bells, a little with bars, kettlebells, resist bands,TRX, and body weight & prob other stuff too. I am many times stronger than when I started, was in pretty pathetic shape then and even now would be considered a beginner by most standards. What matters is the progress I've made and functionality I've regained.
  • vivmom2014
    vivmom2014 Posts: 1,649 Member
    Well, lorrpb, I'm glad you asked the question about heavy lifting - what it means exactly - and I've read with interest the answers. I can be a little too swayed by thinking that what I'm doing isn't "enough" or "right" - but that's silly.

    Congratulations on your exercise program & efforts. Sounds really great.
  • piperdown44
    piperdown44 Posts: 958 Member
    edited August 2015
    vivmom2014 wrote: »
    Cherimoose wrote: »

    Exercises that try to target bodyfat, for example.

    By the way, some dumbbell & cable exercises are excellent for newbies. Many good programs do not require barbells. :+1:

    Thanks; I appreciate the recognition that dumbbells aren't a total waste of time. I don't "lift heavy" but I don't neglect my muscles either. Some see that statement as an oxymoron - but I don't.

    I agree.
    Dumbbells are not a waste of time.
    Use them in my lifting all the time. DB incline presses, overhead presses, lunges, Bulgarian lunges, etc.
    It's a tool just like any other.

  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    lorrpb wrote: »
    What do people mean by "lifting heavy"? This phrase gets used a lot without explanation. I'm sure the pounds vary by person, but does it mean to lift in a range that challenges you, whatever that is, not just swinging around 2-3 pound weights? Does it mean lifting only at your 1 rep max? Or does it mean some weight range, like more than 100 pounds or something? Thanks for the clarification.

    Truly lifting heavy typically represents using an intensity of 85% to 100% of your 1RM and typically varies from 1 to 5 sets and 1 to 5 reps depending on the weight and total volume you want. Also, focusing on bar-speed may also dictates your set / rep scheme. Some folks like to refer to "Prilepin's Table", or organizations like the NSCA, NASM, and others have a definition as well but what I mentioned above is a good generalization.
  • eileensofianmushinfine
    eileensofianmushinfine Posts: 303 Member
    ""Heavy" as in your goal is say 12 reps.... you should be struggling to finish the 12 with the weight in your hand but not wobbly or forceful if you know what I mean? by 9 or 10 you should really be feeling it, if it's a 6-8 rep set same thing by 4 or 5 you should be burning "

    Took this from a user on a body building forum....It pretty much sums up how my trainer is doing it with me. I can't believe how strong I'm getting!
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    edited August 2015
    eileensofianmushinfine wrote: »
    ""Heavy" as in your goal is say 12 reps.... you should be struggling to finish the 12 with the weight in your hand but not wobbly or forceful if you know what I mean? by 9 or 10 you should really be feeling it, if it's a 6-8 rep set same thing by 4 or 5 you should be burning "

    Took this from a user on a body building forum....It pretty much sums up how my trainer is doing it with me. I can't believe how strong I'm getting!

    I don't mean any disrespect but if your trainer is qualifying 12-reps as "heavy" he may not be the most intelligent trainer available to you because doing something like 1 to 3 sets of 8-12 or 12-20 reps is not heavy. There's nothing wrong with 12-reps but it serves a different purpose typically and is by no means maximal strength training. Not that everybody should train maximally either, this thread is just about defining "heavy". "Heavy" is definitely in the range of 85% plus which you're not likely hitting 12 reps with.
  • TiberiusClaudis
    TiberiusClaudis Posts: 423 Member
    piperdown44 wrote: »
    I've seen it defined as a weight you can get for 3-5 reps, where that last rep is a struggle but still with good form. I've also seen 4-6 reps but as you can see they are similar.
    Alternatively you can look at it as a percentage of your 1rm. 75-85% is the heavy range.
    If my 1 rm on DL is 335, then by percentage I would be working with 250-285lbs and going for 3-5 reps.

    ^^^^This

    As a competitive bodybuilder, going heavy for me means staying in the range of 6-8 reps. I'm personally more interested in gaining muscle vs strenght. Usually I shoot for reps in the 8-12 range, but when I "lift heavy" I go down to 6-8 reps. Rarely do I go below 5. Maybe on a machine where I can make sure my form is super strict. But anytime you approach your "max' you significantly increase your potential for injury.
This discussion has been closed.

Categories