Benefits of lifting low weight / high reps

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Replies

  • L00py_T0ucan
    L00py_T0ucan Posts: 1,378 Member
    -BUMP-
  • brown0928
    brown0928 Posts: 49
    Good information. I'm starting weights today so this thread was right on time. Thanks all!
  • bcattoes
    bcattoes Posts: 17,299 Member
    From what I've read, low weights with high reps increases muscle endurance, but does not increase muscle. I'm no expert though and could be wrong :)

    Yes, I think this is true. If you have not used the muscle in a while you will likely have an initial gain in muscle, but after that you'll just maintain it but increase endurance.
  • Nopedotjpeg
    Nopedotjpeg Posts: 1,805 Member
    In this thread: female broscience
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    In this thread: female broscience
    femscience?
  • hottottie11
    hottottie11 Posts: 907 Member
    In this thread: female broscience
    femscience?

    hoscience??...no wait...lol
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    I'll occasionally lift light weights/high reps to build my mental constitution since 100 reps on bench or squat of just the bar after heavy lifting burns like a ************, and I need a high tolerance for pain given the sports I enjoy. I'll also do BW calisthenics at high reps to prepare for the training my teachers will torture me with. Beyond specific scenarios like that I have found heavy lifting to provide substantially larger gains than light reps. I'm not going to bother with an explanation as people more knowledgeable than me have already posted quite a bit of solid material. Those are basically the reasons I lift the way I do.

    If I had all the time in the world, I'd do a full routine of heavy lifting, and then burnout on light weight after to make sure I was completely dead (then I'd sleep for two days to recover). That's basically what I would do in college (I only did burnouts when I didn't have practice the next day) to fairly decent success. I don't, so most of the time I just lift heavy.

    Health conditions permitting, I would strongly suggesting implementing a heavy lifting routine to at least judge its effectiveness first. If you are experiencing pain as a result of your lifting, decrease the weight and focus on your form while you build back up. Whether you're lifting 5 lbs or 500, form is DEFINITELY the most important thing.

    As for why the chiropractor made that suggestion, I think that's something you should ask the chiro. We could speculate all day here as to why someone we've never met would suggest something. I think it was said because that'll mean you're out of the house longer and it'll leave ample time to break in and replace all of your Coke with Pepsi.
  • k2quiere
    k2quiere Posts: 4,151 Member
    We could speculate all day here as to why someone we've never met would suggest something. I think it was said because that'll mean you're out of the house longer and it'll leave ample time to break in and replace all of your Coke with Pepsi.

    Holy ****, why didn't I think of that??? Lizzy, I hope you have an alarm system; that damn chiro is trying to switch your stash!!
  • zafferFL
    zafferFL Posts: 402
    I can't believe the bulking issue still comes up.

    Next time you are in the gym, walk around the weight section and look at all the 18-22 year old guys. They are literally* composed of 50% testosterone.
    Guaranteed, they will be lifting heavy weights trying to show off as much as possible. You'll often see them benching well over 200lbs and squatting even more.

    Do they look like bodybuilders? No. Not even close.

    It takes YEARS and YEARS of serious training to "bulk". It doesn't happen by accident.


    *not literally, don't flame me.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    I can't believe the bulking issue still comes up.

    Next time you are in the gym, walk around the weight section and look at all the 18-22 year old guys. They are literally* composed of 50% testosterone.
    Guaranteed, they will be lifting heavy weights trying to show off as much as possible. You'll often see them benching well over 200lbs and squatting even more.

    Do they look like bodybuilders? No. Not even close.

    It takes YEARS and YEARS of serious training to "bulk". It doesn't happen by accident.


    *not literally, don't flame me.

    I'm imagining someone pressing enter at their computer and a giant spigot popping up and incinerating them...
  • MattBoySlim
    MattBoySlim Posts: 62 Member
    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.

    Was just wondering what you considered to be high reps to achieve this?

    My trainer has me doing this or I should say wants me to start doing this, and wants reps of 20 to 25, currently I do 3 sets at around 15 reps (1st set 15 reps 2nd/3rd as close to as poss, when 3rd is to 15, I go up a weight), so I will need to drop my weight to achieve the 20, but is that to high?
  • erickirb
    erickirb Posts: 12,294 Member
    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.

    Was just wondering what you considered to be high reps to achieve this?

    My trainer has me doing this or I should say wants me to start doing this, and wants reps of 20 to 25, currently I do 3 sets at around 15 reps (1st set 15 reps 2nd/3rd as close to as poss, when 3rd is to 15, I go up a weight), so I will need to drop my weight to achieve the 20, but is that to high?

    Yes, too high. No reason to go over 12 reps, if you can do 12 reps with good form, increase the weight.
  • zafferFL
    zafferFL Posts: 402
    personal trainers LOVE to have their clients do high reps.

    It's not going to do all that much for the muscles though other than endurance (and maybe helping tendons get used to the motions).

    It also keeps clients coming back for more. Why teach people that you only need 25 mins in the gym on your own.
  • lemonadem
    lemonadem Posts: 398 Member
    I just wish the bulking myth would just go away...urgh

    Also:

    Lengthening muscles and "toning"" muscles...shudders

    Haha:
    "Why won't you die...!!"

    I would LOVE for that myth to be busted once and for all. I still get people saying this to me, even trainers.. extremely annoying!
  • LillysGranny
    LillysGranny Posts: 431
    If you're lifting so much that you're injuring yourself then you should cut back a little. I do think doing some of your workouts light and hi-rep will help with muscle endurance, but if you're trying to build some muscle you have to tear them down to build them up--and that means lifting heavy. Mix your workouts up. Crosstraining is supposed to be the best way to prevent injury. Also make sure your workouts are balanced. If you overtrain half of a push-pull group you'll get all out of whack.
  • bcattoes
    bcattoes Posts: 17,299 Member
    I just wish the bulking myth would just go away...urgh

    I don't think it is a myth, often it's just a difference of opinion in what "bulk" means.

    I've posted that I don''t want to be bulky (I am female) before only be slammed with posts from the body builders about how I won't get bulky. Many of them are accompanied by pics of women who lift heavy in an attempt to prove their point. Many of the pics look bulky to me.
  • cyclerjenn
    cyclerjenn Posts: 833 Member
    I have been training for cycling races and I have been instructed to lift weights. For me I lift three times a week. 2 days a lower weight with 3 sets of 30 reps and on the thrid day it is high weight with 3 sets of 12 reps. When i do not feel any burn from the first set, it is time to increase the weight.

    I have noticed a change in my endurance and my power on the bike.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    I have been training for cycling races and I have been instructed to lift weights. For me I lift three times a week. 2 days a lower weight with 3 sets of 30 reps and on the thrid day it is high weight with 3 sets of 12 reps. When i do not feel any burn from the first set, it is time to increase the weight.

    I have noticed a change in my endurance and my power on the bike.

    FWIW, since we are talking about personal experience and not science, I lift twice a week, 5 sets @ 5 reps as heavy as I can and I too have noticed a marked improvement in my cycling.

    Additional training is never a bad thing, it's just a question of how efficiently it gets you to your goals.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    I just wish the bulking myth would just go away...urgh

    I don't think it is a myth, often it's just a difference of opinion in what "bulk" means.

    I've posted that I don''t want to be bulky (I am female) before only be slammed with posts from the body builders about how I won't get bulky. Many of them are accompanied by pics of women who lift heavy in an attempt to prove their point. Many of the pics look bulky to me.

    This is a very good point, something I think/hope most people realize on some level but often forget about in their rush to post.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    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.

    Was just wondering what you considered to be high reps to achieve this?

    My trainer has me doing this or I should say wants me to start doing this, and wants reps of 20 to 25, currently I do 3 sets at around 15 reps (1st set 15 reps 2nd/3rd as close to as poss, when 3rd is to 15, I go up a weight), so I will need to drop my weight to achieve the 20, but is that to high?

    There is no 1 number where everything changes. The general rule of thumb is 12-15 reps - at that point the exercise becomes more aerobic and turns into more of a calorie burning exercise than a muscle building/strengthening exercise.
  • fjrandol
    fjrandol Posts: 437 Member
    Check out the thread ~>
    http://www.myfitnesspal.com/topics/show/518789-the-difference-weight-lifting-makes

    Go to the link and check out the pics ~>
    http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

    Read this ~>
    http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583332944

    Lift heavy, and remember that you're not going to "bulk up" without some sort of additional factor that the vast majority of us aren't looking to add to our workouts.:smile:

    ~> http://www.youtube.com/watch?v=3FGZvFZdVbk <~
  • hottottie11
    hottottie11 Posts: 907 Member
    I just wish the bulking myth would just go away...urgh

    I don't think it is a myth, often it's just a difference of opinion in what "bulk" means.

    I've posted that I don''t want to be bulky (I am female) before only be slammed with posts from the body builders about how I won't get bulky. Many of them are accompanied by pics of women who lift heavy in an attempt to prove their point. Many of the pics look bulky to me.

    They probably mean that don't want that much definition.

    Those fitness models are very lean and work hard to achieve that. . Increase the percentage of body fat on them and most likely you wouldn't feel that they were "too bulky". No average women is going to get like that without some serious work (multiple cycles of eating at surplus then cutting). Lifting heavy will help maintain the lean mass you have while dieting.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    I just wish the bulking myth would just go away...urgh

    I don't think it is a myth, often it's just a difference of opinion in what "bulk" means.

    I've posted that I don''t want to be bulky (I am female) before only be slammed with posts from the body builders about how I won't get bulky. Many of them are accompanied by pics of women who lift heavy in an attempt to prove their point. Many of the pics look bulky to me.

    They probably mean that don't want that much definition.

    Those fitness models are very lean and work hard to achieve that. . Increase the percentage of body fat on them and most likely you wouldn't feel that they were "too bulky". No average women is going to get like that without some serious work (multiple cycles of eating at surplus then cutting). Lifting heavy will help maintain the lean mass you have while dieting.

    Also... the pics that are taken during competition are often of the person being intentionally dehydrated for the competition. They don't look like that during the off season. I saw a pic recently (not sure the thread... "hot women with muscles" or "this is what a competitor is supposed to look like" maybe?) that posted 2 pics of the same person... one during a competition (ripped) and the other during the off-season. Totally different looks.

    I also think some people use it as an excuse... something along the lines of, "I don't love to lift, so rather than lifting like people tell me to, I'm going to go use the elliptical so I don't get bulky" or "I'm uncomfortable in the free weight area around all those grunting guys, so I'm going to stay over here with my 2lb rubber dumbbells... that way I won't get bulky."
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Here are the pics I was referring too.

    Competition pic. Bulky? I wouldn't say so, but I can see how this might be too lean for some people.

    index-12.jpeg


    But this is what she looks like typically (i.e. not during competition)

    staceyAlexander.jpg


    I have a hard time believing there are very many people who wouldn't be happy looking like that.


    Furthermore, to look like this, you have to have years and years of REAL dedication and a perfect diet. There are about 2 people on this site that have that and you aren't one of them. You won't get bulky. Now be quiet and go lift.
  • hottottie11
    hottottie11 Posts: 907 Member
    Here are the pics I was referring too.

    Competition pic. Bulky? I wouldn't say so, but I can see how this might be too lean for some people.

    index-12.jpg


    But this is what she looks like typically (i.e. not during competition)

    staceyAlexander.jpg


    I have a hard time believing there are very many people who wouldn't be happy looking like that.


    Furthermore, to look like this, you have to have years and years of REAL dedication and a perfect diet. There are about 2 people on this site that have that and you aren't one of them. You won't get bulky. Now be quiet and go lift.


    Fix the pic! I wanna see :)
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Fix the pic! I wanna see :)

    They are both working for me... is either working for you?
  • hottottie11
    hottottie11 Posts: 907 Member
    Nope...Then its just me... let me try a different browser

    ETA: Nope, maybe my work is blocking them
  • Will_is_the_Power
    Will_is_the_Power Posts: 10
    ok new research shows that you can do either but you should hit the point of fatigue within 90 seconds.....

    this will build strength


    http://www.acefitness.org/blog/965/high-reps-and-light-weights-vs-low-reps-and-heavy

    watch this video

    Oh and... :tongue:
  • hottottie11
    hottottie11 Posts: 907 Member
    simply it is tone vs. bulk

    sigh...
  • ladyraven68
    ladyraven68 Posts: 2,003 Member
    Fix the pic! I wanna see :)

    They are both working for me... is either working for you?

    Bottom one is working fo rme, not top one.
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