Weights and reps question

foxygirl14
foxygirl14 Posts: 158 Member
in Fitness and Exercise
Is it better to use heavier weights on gym machines and do fewer reps or do more reps but with lighter weights? Or does it matter?

Replies

  • mamasmaltz3
    mamasmaltz3 Posts: 1,111 Member
    First thing you need to answer for yourself is "What is my goal?"
  • Buff_Man
    Buff_Man Posts: 623 Member
    What ^^ said. Start with your goal and let the determine your workout and food plans
  • bubble_wrap0428
    bubble_wrap0428 Posts: 88 Member
    edited April 2016
    I would say if you're trying to build muscle (bulking), more weight, less reps. If your trying to tone and build just a little muscle, more reps, less weight.
  • cgvet37
    cgvet37 Posts: 1,189 Member
    If your goal is to work on pure strength, you need to lift heavier weight and fewer reps. You will also need to consume more calories to support the muscle growth. If you want to become leaner, you need to lift lighter weight and more reps. As well as eating at a deficit.
  • DreesPerformanceTraining
    DreesPerformanceTraining Posts: 187 Member
    I like to keep clients in the 6-12 rep range when they are starting out. Regardless of the number, you should find a weight that is challenging to complete for the prescribe weight.

    There is no truth to the myth that heavy weights make you bulky and light weights give you a more tone look.
  • Hornsby
    Hornsby Posts: 10,322 Member
    edited April 2016
    If you are losing weight, any number between 5 and 12 would be okay for retention. The key is that if you do 12 reps, do it with a weight where 12 is about your limit (1 rep, maybe 2 left in the tank). Or 8. Or 6. Or whatever number you choose. Often times people hear 12 and only do 12 of a weight they could probably do 25 of.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    Low reps - strength/power, high reps - endurance.

    Personally, I recommend both so you can address both areas.
  • hill8570
    hill8570 Posts: 1,466 Member
    Very roughly:
    • Lifting for max strength: 1-3 reps @85-100% of max
    • Lifting for strengh: 4-6 reps @75-85% of max
    • Lifting for hypertrophy (muscle mass): 8-12 reps @60-75% of max
    • Lifting for endurance: 15+ reps @ <60% of max

    It's not cut-and-dried of course...you can't have strength gains without some hypertrophy, and you can't have hypertrophy without some strength gains....
  • foxygirl14
    foxygirl14 Posts: 158 Member
    mamasmaltz3 wrote: »
    First thing you need to answer for yourself is "What is my goal?"

    Weight loss (7 lbs) and toning up
  • cgvet37
    cgvet37 Posts: 1,189 Member
    foxygirl14 wrote: »
    mamasmaltz3 wrote: »
    First thing you need to answer for yourself is "What is my goal?"

    Weight loss (7 lbs) and toning up

    I would focus on light weight then, 3-4 sets and 12-15 reps.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    foxygirl14 wrote: »
    mamasmaltz3 wrote: »
    First thing you need to answer for yourself is "What is my goal?"

    Weight loss (7 lbs) and toning up


    I would just recommend following a structure lifting program and it's recommended reps/volume. One of these programs could be ideal for you. Many would suggest strongcurves and NROL4W. And you will see much greater results than making up your own plan.

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    its actually better to use free weights, instead of the machines, unless you have some injury or physical limitation that you need to use the machines.

    and for weight loss, focus on your diet. and for strengthening up get on a program.

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