Benefits of lifting low weight / high reps
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Lighter weight + more reps = HYPERTROPHY
Heavy weight + lower reps = STRENGTH
Mind = blown on how many people give opinions yet have no scientific data to back it up.
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I KNOW I will not get bulky muscles, I do not have enough testosterone as a female to get "bulky".
That said, because I went to the chiro due to back strain, it makes sense that he might be recommending this to reduce the chance of injury.
I do think it is interesting that some of you have said that high reps/low weight build endurance while low reps/heavy build strength. I wonder if this is true.
I'm hypermobile, and used to throw my back out all the time. And my hips, knees, ankles, wrists, etc. Since strength training, I've had no injuries (other than my stress fracture from running, and that seemed to be a combo of new shoes and switching to the treadmill). Increased muscle strength gives more support to all my joints.
Plus, it's not like you're going to go to the gym and start power-lifting from the get go. You'll start where you're comfortable starting, and only increase when you can do so safely.0 -
wow... lots of bad/misleading info here.well Lizzy Pooh.. as you know I am in training for Figure Competition.. thats EXACTLY what they have me doing.. and I mean HIGH reps.. like 30 -50 depending on the exercise.. It is SUPPOSED to tone/lean.. allow for LONG beautiful muscles. All i know is.. I AM IN PAIN.. I never knew light weights could do this. I would say give it a try.. because I didnt feel this much action when i was lifting heavier... I'm new to it.. so i will update by month's end with before and progress pic..
It doesn't tone anything... that's a misnomer. The lighter the weight and the more reps you do, the more aerobic the exercise becomes. This increase oxygen uptake which increases cals burned. As a result (assuming a good diet), you shed more fat which exposes the EXISTING muscle underneath.Less chance of injury!
This. My assumption is that your dr is recommending lighter weight so you can get a feel for proper form and have less chance of injury. Yes, as someone else said, you could do heavier weight with proper form and have little risk of injury, but for most people new to lifting, form is something that comes with practice unless you have someone right there next to you to instruct/correct you on form.
He may also be "old school" and still follow a lot of the older theories/practices. Your best bet is to have this conversation with him, not us.Heavy weights on a low rep range = Strength
Lighter weights on a higher rep range = Hypertrophy (Getting bigger)
There is some variation here based on individual responses to lifting but generally speaking
4-6 reps = strength
6-10 reps = sizelow weight high reps for lean tone muscles
heavy weight low reps for more bulk
just depends what you are looking for.
No, that's backwards. And see my previous comment about "toning"well Lizzy Pooh.. as you know I am in training for Figure Competition.. thats EXACTLY what they have me doing.. and I mean HIGH reps.. like 30 -50 depending on the exercise.. It is SUPPOSED to tone/lean.. allow for LONG beautiful muscles. All i know is.. I AM IN PAIN.. I never knew light weights could do this. I would say give it a try.. because I didnt feel this much action when i was lifting heavier... I'm new to it.. so i will update by month's end with before and progress pic..
Toning and leaning out comes from diet and cardio. Women will not get bulky from lifting heavy
And genetics... but true - women won't get bulky (naturally) without an obscene amount of dedication - far more than what it typical on this site. And even that I would hesitate to call bulky (though it is a look a lot of women don't prefer).
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well said0 -
So for a woman, how light is too light. Are you just referring to light hand weights? If a woman is going in this direction, where should she start to begin heavy lifting? I consider my routine as heavy because at the end of the last rep, I really struggle to complete it.0
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So for a woman, how light is too light. Are you just referring to light hand weights? If a woman is going in this direction, where should she start to begin heavy lifting? I consider my routine as heavy because at the end of the last rep, I really struggle to complete it.
But if it is the 20th rep it is too light. Your last couple of reps in each set should be difficult to complete with good form and depending on your goals this should be reps 4-6, or at most 10-12. If you can do 12 reps with good form, increase the weight.0 -
So, what some of you are saying is if you can't lift heavy due to medical restrictions then don't bother as anything less than a ton of weight won't do any damn good, I will pass that along to my doctor who is very knowledgeable about weight lifting and up on the latest scientific literature and she told me I could not exceed 40 lbs or risk more surgery but to up my reps and i would still benefit. So you are saying she doesn't have any idea what she's talking about, lol. I will definitely pass that along and stay the hell away from all weights.0
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So for a woman, how light is too light. Are you just referring to light hand weights? If a woman is going in this direction, where should she start to begin heavy lifting? I consider my routine as heavy because at the end of the last rep, I really struggle to complete it.
That's a good measure, depending on how many reps we are talking. IMO, the starting point for new lifters should be 8 reps. Lift heavy enough so you struggle with the 8th rep. If you can do more than 8 reps, increase your weight. If you can't do 8, that's not necessarily bad depending on your goals, but really focus on your form (you should always be focused on form, but even more-so if you're struggling to get the weight up).0 -
So, what some of you are saying is if you can't lift heavy due to medical restrictions then don't bother as anything less than a ton of weight won't do any damn good, I will pass that along to my doctor who is very knowledgeable about weight lifting and up on the latest scientific literature and she told me I could not exceed 40 lbs or risk more surgery but to up my reps and i would still benefit. So you are saying she doesn't have any idea what she's talking about, lol. I will definitely pass that along and stay the hell away from all weights.
Way to read what you want to read.
No one is saying it "does no damn good". They are saying that high reps and low weight isn't getting you the benefits of RESISTANCE training... the benefits are much closer to those from the treadmill or swimming than they are from true strength training.
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I just wish the bulking myth would just go away...urgh
No kidding. There's so much misinformation in this thread.
Lifting Barbie weights for endless reps is a serious waste of time. It will get you nowhere. Lift heavy or go home.
THIS!! The best thing for a weak low-back is to get it strong. And you can only do that by lifting heavy. I've just started reading a book called Starting Strength. I've learned how to do a proper squat with heavy weights. I'm reading about the press and the bench press with heavy weights. He goes into detail on the mechanics of muscle groups and movement. Really interesting though hard to understand sometimes. These are not isolation exercises. I like the treat the body as "one piece". All the muscles work together so I want to exercise that work muscle groups, not specific ones.
Lifting heavy is lifting to failure. Even only being able to do one rep to failure you are gaining (well, the gain comes during rest/recovery). If you can do five reps to failure you are doing something. When you lift like this you don't have to do it but once or twice a week.
I would say listen to your body (I think the deadlift and squat are good for strengthening the lower back but don't quote me on this. I'm still in learning mode). Your body will tell you what it can and can't do.0 -
So for a woman, how light is too light. Are you just referring to light hand weights? If a woman is going in this direction, where should she start to begin heavy lifting? I consider my routine as heavy because at the end of the last rep, I really struggle to complete it.
But if it is the 20th rep it is too light. Your last couple of reps in each set should be difficult to complete with good form and depending on your goals this should be reps 4-6, or at most 10-12. If you can do 12 reps with good form, increase the weight.
^this. Notice "with good form" on those last reps--if you can't keep good form, it's too heavy today...by next week, may be fine. The beauty of lifting heavy is it's always a new challenge and you can see quantifiable gains frequently0 -
So for a woman, how light is too light. Are you just referring to light hand weights? If a woman is going in this direction, where should she start to begin heavy lifting? I consider my routine as heavy because at the end of the last rep, I really struggle to complete it.
But if it is the 20th rep it is too light. Your last couple of reps in each set should be difficult to complete with good form and depending on your goals this should be reps 4-6, or at most 10-12. If you can do 12 reps with good form, increase the weight.
And don't feel bad if the weight you need is considered a "light" weight by others. The weight you use will be the one that works for YOU, not someone else
I'm a "weakling" just starting again with the weights, so for now I can barely put out 8 reps with a ten pound weight for bicep curls But as my strength increases, I will up my weight accordingly
It's all about what works you you 0 -
what would be the benefit of light weights/more reps as opposed to lifting heavy?
You would just be killing time at the gym and not getting any real benefit.
Stick with your original plan and lift heavy.0 -
well Lizzy Pooh.. as you know I am in training for Figure Competition.. thats EXACTLY what they have me doing.. and I mean HIGH reps.. like 30 -50 depending on the exercise.. It is SUPPOSED to tone/lean.. allow for LONG beautiful muscles. All i know is.. I AM IN PAIN.. I never knew light weights could do this. I would say give it a try.. because I didnt feel this much action when i was lifting heavier... I'm new to it.. so i will update by month's end with before and progress pic..
You can't lengthen muscles. Unless the bones they are attached to get longer. And since you're grown up I doubt that will happen.0 -
This tread ia not about you. Good luck with your fitness goalsSo, what some of you are saying is if you can't lift heavy due to medical restrictions then don't bother as anything less than a ton of weight won't do any damn good, I will pass that along to my doctor who is very knowledgeable about weight lifting and up on the latest scientific literature and she told me I could not exceed 40 lbs or risk more surgery but to up my reps and i would still benefit. So you are saying she doesn't have any idea what she's talking about, lol. I will definitely pass that along and stay the hell away from all weights.0 -
wow.. i can tell alot of people on here see one post and instantly reply to it ... if you read the entire thread you may find people are trying to learn.... its sad..... Hope everyone has a very nice day. 0
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I've heard that lifting light weights with more reps is better for muscle definition and fat loss -- versus building muscle and bulking up which is what you would get with heavy weights. I myself go with the lighter wieghts with more reps cause I want a slender toned look. I already have pretty thick thighs and upper arms so I don't want to bulk them up anymore!0
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low weight high reps for lean tone muscles
heavy weight low reps for more bulk
just depends what you are looking for.
Not true.0 -
I've heard that lifting light weights with more reps is better for muscle definition and fat loss -- versus building muscle and bulking up which is what you would get with heavy weights. I myself go with the lighter wieghts with more reps cause I want a slender toned look. I already have pretty thick thighs and upper arms so I don't want to bulk them up anymore!
http://www.myfitnesspal.com/topics/show/518789-the-difference-weight-lifting-makes0 -
chiropractor? Well there's your first problem0
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So, what some of you are saying is if you can't lift heavy due to medical restrictions then don't bother as anything less than a ton of weight won't do any damn good, I will pass that along to my doctor who is very knowledgeable about weight lifting and up on the latest scientific literature and she told me I could not exceed 40 lbs or risk more surgery but to up my reps and i would still benefit. So you are saying she doesn't have any idea what she's talking about, lol. I will definitely pass that along and stay the hell away from all weights.
No one is talking about people with special medical requirements.0 -
But if I eat the heavy weights repetitiously I will lengthen my bones and leanify my bulk, yes?0
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bump..... interested as well.....0
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I've heard that lifting light weights with more reps is better for muscle definition and fat loss -- versus building muscle and bulking up which is what you would get with heavy weights. I myself go with the lighter wieghts with more reps cause I want a slender toned look. I already have pretty thick thighs and upper arms so I don't want to bulk them up anymore!
That is an old myth, low reps high weight is not good for definition vs heavy weights. You will not bulk up unless you are in a caloric surplus and training to get bigger (it does not happen by accident)0 -
But if I eat the heavy weights repetitiously I will lengthen my bones and leanify my bulk, yes?
No but you'll set off the alarm at airport security.0 -
My goal is to lift heavy.
As much as I can manage for 8-10 reps.
I keep getting recommendations from people (like my chiropractor) to lift less weight, and do higher reps.
what would be the benefit of light weights/more reps as opposed to lifting heavy?
This is what Heavy lifting does for you - you gain lbs but look so much better!
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I started heavy lifting at the rack 3 weeks ago, and I'll never go back. In three weeks, I feel stronger, my workout shorts are getting very loose (losing inches obviously), and my mental health is at it's peak. Endorphins are freaking awesome.
I had been doing lots of squats and lunges, etc before heading to the bars, but since i've been lifting HEAVY with the bars I feel like a new person. I'm not kidding you. I love going to the gym like never before.
Women, if you go to the gym, you MUST TRY IT. You will NOT bulk, and you'll notice your stomach trimming out just by using that freaking bar! You work your core with every exercise. JUST DO IT!
I would love for you to expand on your bar workouts! I have been doing a sculpting book and am lifting heavier but would love something new to get some great results.0 -
But if I eat the heavy weights repetitiously I will lengthen my bones and leanify my bulk, yes?
No but you'll set off the alarm at airport security.
Hmmm, so I would no longer have to actually request the body cavity search...0 -
chiropractor? Well there's your first problem
Careful, allegedly they're known to sue if anyone alleges that they are quacks.0 -
Muscle Endurance.
Also lifting heavy doesn't create bulk in women esp in a deficit and EVEN at a surplus, ask my girl Rae. She gained 11 lbs and look tighter and leaner than she did before she start bulking.
I also never heard of figure competitors lifting low weights at high reps. They train heavy and hard to get that body.
Benefits of lifting heavy:
http://www.myfitnesspal.com/topics/show/518789-the-difference-weight-lifting-makes
THANK YOU GIRL! I love that link and it is all so true. Man I wish I had pics of me 2 years ago when I just did cardio and a few "light" weights. I was 15 pounds lighter than I am now and only a size smaller. But now I am curvy, no cellulite, round butt, 6 packs, arms getting defined and legs are shapely.
I lift as heavy as I can. When I say heavy I mean as much weight as I can complete with good form for 6-8 reps. If you can push out more than 10 reps on any exercise you should increase the weight. If your Chiropractor says this bc he wants less strain on your back, I am guessing you need to build strength there. Start off light with squats, deadlifts, straightleg deadlifts (which have made my lower back muscles pop out like crazy), rows, and lat pull downs. Once you start to build enough strength in your back to increase the weight then do so. Most women have very little back strength and this can cause back pains.
Train in the 6-10 rep range. You will burn fat and build lean sexy muscle. Just dont eat too much!0 -
Dude with the chart showed it best - stay somewhere in the 6-12 reps range and all will be well. (12 really is the upper limit though)
Personally I go for 6-8. As soon as I can do 8 reps of something I up the weight so next time I can only do 6, then work up to 8. Rinse. Repeat.
Also - since this thread was more targeted at women - there will be no bulking.
When you see those beefy guys - they did heavy weights
When you see those toned girls with the flat stomachs and the bums like they should be in a Sloggi advert; they also did heavy weights.0
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