Heavy Lifting

If you want strength and size then go lower rep-high weight. If you want a lean shred go high rep-low weight. Just stay true to form

I concur with ninebuff, this is a huge myth. You need to lift heavy weight to build muscle. Getting shredded, toned, ripped, or whatever else you want to call it is simply a matter of low bodyfat which is achieved through diet.

You want to lift the weight that allows you to use good form, complete 8-10 reps and allows you to to recover enough to be able to complete your next workout. All the advice in the world will be useless if you go out an injure yourself and are unable to work out for a week, a month or longer. You want to be able to make your next workout and the one after that etc.

I'll be honest, if you're not struggling at the end of your sets, you're not working hard enough. However, the best money I ever spent when I was starting out was for a week with a personal trainer. Now if you're at a big box gym (Golds, LA Fitness, Bally's, etc.) be wary of the personal trainers. If the person training you doesn't look like they train themselves, move on.

Bump! Im about halfway through reading NROL4W and it's great so far, I'm also just at the beginning of my weight training and quite scared but determined nonetheless! I've never been 'strong' - time to change that!

If the person training you doesn't look like they train themselves, move on.

This. Nothing worse than trying to take advice from someone who touts "physical fitness is important" but apparently not important enough for them. At that point, I would think what's important is just the money they make.


A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Not necessarily true. I have read extensively on lifting and nutrition. I had to stop going to the gym for a while and my weight ballooned. I am back to working on getting it back down, but that doesn't make me less knowledgeable.

Well good for you for going and trying! It will get better. I bought some dumbbells to work at home since I can't afford a monthly gym fee and have been going about 3 weeks. Keep it up!

I'm starting to get more into weight training..but I'm not very strong evidently (i.e. I tried to do bent over rows with 10lbs last night and could hardly move). My question is, am I better off being able to do 8-12 reps with a slightly higher weight or 3-5 reps with the heaviest weight I can handle with good form?

I don't want to feel like an idiot at the gym when everyone there can do so much more than me so many times and sees that I'm doing like... 2 reps before I bail.

I basically just need some guidance as to how to get started.

Definitely do some reading to find what works for you. Suggestions...

1. Mark Rippletoe - Starting Strength (I believe that's what it's called)
2. John DeFranco - Westside for Skinny *kitten* Part 1 (it's not a complex Westside method either, very good for beginners)
3. Jim Wendler - 5/3/1 (this really isn't an advanced program as some may lead you to believe)
4. Jamie Eason's programs

Ok, so I printed off day 1 of Jamie Eason's Live Fit (I still plan to get NROWL4W but my book store is out of them at the moment annnnd I'm kinda broke).


I lifted light enough in the first set to get a feel for form and I watched myself in the mirrors, then I upped each move on each set til my 3rd set was failing by the end of my reps (and I tried for 10 reps even though the Live Fit wanted 12) and I felt great after! I feel just a bit sore today, which is what I wanted and I'm excited for day 2!

...That said.. evidently I'm in no shape for narrow pushups and fell on my face when I tried. :blushing:

That is excellent!!! I am doing the program and sometimes have to do a couple of the moves in sets of 4 to get to the 12. I know that you shouldn't but with pushups (wide or narrow) I need too

I'm currently following a plan on Bodybulding.com for lifting heavy too. I had always lifted weights, but picked weights I could easily get to 15 reps or higher. I was told by a trainer once that lighter-weights/higher-reps will achieve the same results as heavy-weights/lower reps. So after trying that for a while and never really seeing any results, I am trying this program.

It is good to hear that women are lifting this way and seeing results. I don't really care what I can lift (even though I squatted 250# last night ) ) but what I look like afterwards - I mean really, isn't that the point to all of this is? Being healthy too. Which lifting weights is supposed to prevent osteoporosis. The theory is that lifting weights, also requires your bones to be stronger as well as your muscles. Anyway...

This is the plan I am following: http://www.bodybuilding.com/fun/berardi13.htm

He recommends squats, deadlifts, chin-ups, tricep dips... those compound power lifts typically left to the "boys" of the gym.

i would reccomend using a weight that is 75% - 80% of the maximum you can lift. basically so your struggling from 8 reps onwards