Everyone says lift heavy but...
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Is failure when you absolutely cannot do another rep? Thanks I'm so freakin clueless with this terminology lol
For safety, unless you're working with a spotter, consider failure as when you can't do another rep while maintaining good form.0 -
For strength & hypertrohpy I'd say 3 sets of 8 on all of the compound lifts would be just about perfect.
Start at low weights & get you're form checked by someone knowledgeable.
Add 2.5lbs for upper body or 5lbs to lower body if you make 3x8. Do this every workout.
Soon enough, you won't make 3x8. If you make one more rep than previous workout, then that is positive progress. If you fail to make progress for 3 workouts in a row, drop the weight 10%.
Rinse & repeat.
Eat moderate cal deficit with minimum protein (1g/lb of LBM) and fat (.35g/lb of BW)
= sexiness
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For strength & hypertrohpy I'd say 3 sets of 8 on all of the compound lifts would be just about perfect.
Start at low weights & get you're form checked by someone knowledgeable.
Add 2.5lbs for upper body or 5lbs to lower body if you make 3x8. Do this every workout.
Soon enough, you won't make 3x8. If you make one more rep than previous workout, then that is positive progress. If you fail to make progress for 3 workouts in a row, drop the weight 10%.
Rinse & repeat.
Eat moderate cal deficit with minimum protein (1g/lb of LBM) and fat (.35g/lb of BW)
= sexiness
^^ This is why I train with this guy and is what I do in my lifting sessions. Have made some good progress!0 -
I'll give you an example of how I lift heavy on certain compound exercises:
Flat DB Bench Press
2 warm up sets: 8-10 reps (working up to 70% weight)
Set 1: 90lb 6-8 reps, if I get to 10 reps, I go to 95 lbs for set 2. I never go to failure on first set.
Set 2: 95lb 6-8 reps, go to failure. I don't stop at 8 if I can muster another.
Set 3: 95lb (rinse/repeat) - train to failure.
If for whatever reason I cannot get to atleast 6 reps on any of my work-sets then I drop the weight 5lbs for the NEXT chest training session. (sorry I didnt explain this right before I edited.)0 -
Yes, what you are doing is "heavy lifting". I would also make sure your program includes compound lifts such as squats and deadlifts. I'd suggest Strong Lifts if you are looking for a good program (it's what I do so I might be biased).
Yes, you can use MFP calories burns.
NO, you can't use a heart rate monitor for lifting. The equations they use to relate heart rate to calories only apply when you are doing cardio.0 -
Yes, what you are doing is "heavy lifting". I would also make sure your program includes compound lifts such as squats and deadlifts. I'd suggest Strong Lifts if you are looking for a good program (it's what I do so I might be biased).
Yes, you can use MFP calories burns.
NO, you can't use a heart rate monitor for lifting. The equations they use to relate heart rate to calories only apply when you are doing cardio.
I'm glad you addressed the heart rate monitor thing.... When I lift it says I only burn about 140 cals in an hour and I thought that had to be wrong!0 -
Yes, what you are doing is "heavy lifting". I would also make sure your program includes compound lifts such as squats and deadlifts. I'd suggest Strong Lifts if you are looking for a good program (it's what I do so I might be biased).
Yes, you can use MFP calories burns.
NO, you can't use a heart rate monitor for lifting. The equations they use to relate heart rate to calories only apply when you are doing cardio.
I'm glad you addressed the heart rate monitor thing.... When I lift it says I only burn about 140 cals in an hour and I thought that had to be wrong!
Lifting won't burn as much as cardio though. I've read that it burns about as many calories as a walk. But we don't do it to burn calories. We do it because it's awesome. :happy:0 -
No HRM for lifting??? I literally just ordered one specifically so I could know what I was burning when I lift. Seriously, the story of my life. =\0
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For strength & hypertrohpy I'd say 3 sets of 8 on all of the compound lifts would be just about perfect.
Start at low weights & get you're form checked by someone knowledgeable.
Add 2.5lbs for upper body or 5lbs to lower body if you make 3x8. Do this every workout.
Soon enough, you won't make 3x8. If you make one more rep than previous workout, then that is positive progress. If you fail to make progress for 3 workouts in a row, drop the weight 10%.
Rinse & repeat.
Eat moderate cal deficit with minimum protein (1g/lb of LBM) and fat (.35g/lb of BW)
= sexiness
Well yay! This is pretty close to what I'm doing both nutritionally and with the weights
I've been adding 5 pounds to upper body and 5 pounds to lower body. 0 -
Yes, what you are doing is "heavy lifting". I would also make sure your program includes compound lifts such as squats and deadlifts. I'd suggest Strong Lifts if you are looking for a good program (it's what I do so I might be biased).
Yes, you can use MFP calories burns.
NO, you can't use a heart rate monitor for lifting. The equations they use to relate heart rate to calories only apply when you are doing cardio.
Thank you! I'll check into strong lifts0 -
For strength & hypertrohpy I'd say 3 sets of 8 on all of the compound lifts would be just about perfect.
Start at low weights & get you're form checked by someone knowledgeable.
Add 2.5lbs for upper body or 5lbs to lower body if you make 3x8. Do this every workout.
Soon enough, you won't make 3x8. If you make one more rep than previous workout, then that is positive progress. If you fail to make progress for 3 workouts in a row, drop the weight 10%.
Rinse & repeat.
Eat moderate cal deficit with minimum protein (1g/lb of LBM) and fat (.35g/lb of BW)
= sexiness
I like this. I like it a lot.0 -
I'm glad you addressed the heart rate monitor thing.... When I lift it says I only burn about 140 cals in an hour and I thought that had to be wrong!
Lifting won't burn as much as cardio though. I've read that it burns about as many calories as a walk. But we don't do it to burn calories. We do it because it's awesome. :happy:
It depends how you look at it. Unlike cardio, weight training will continue to burn calories well after your session and increased muscle mass will make your body burn more cals just to maintain.
Also I think there are specific weight-training HRMs.0 -
Yes, what you are doing is "heavy lifting". I would also make sure your program includes compound lifts such as squats and deadlifts. I'd suggest Strong Lifts if you are looking for a good program (it's what I do so I might be biased).
Yes, you can use MFP calories burns.
NO, you can't use a heart rate monitor for lifting. The equations they use to relate heart rate to calories only apply when you are doing cardio.
I'm glad you addressed the heart rate monitor thing.... When I lift it says I only burn about 140 cals in an hour and I thought that had to be wrong!
Lifting won't burn as much as cardio though. I've read that it burns about as many calories as a walk. But we don't do it to burn calories. We do it because it's awesome. :happy:
I burn a little over 300 calories doing 40 minutes of lifting. But I work more than one muscle group at one time. So yes wearing a HRM is fine when lifting.0 -
No, HRM's are not accurate for lifting. Cals burnt is based on vo2max not HRM. So HRM's artificially increase cals burnt for lifting. Take the conservative method.
As Rae said, the benefits of heavy lifting are not primarily calories burnt. Do you're cardio on off days to create cal deficit if you wish 0 -
i wear mine during my lift sessions. maybe the formulas are correct, maybe they arent (i dont understand how it matters, a 130 heart rate is still being registered as a 130 heart rate to your body regardless if you get it by walking, skipping, jumping or lifting).No HRM for lifting??? I literally just ordered one specifically so I could know what I was burning when I lift. Seriously, the story of my life. =\
i suppose it only really matters if you're eating your exercise calories back0 -
No, HRM's are not accurate for lifting. Cals burnt is based on vo2max not HRM. So HRM's artificially increase cals burnt for lifting. Take the conservative method.
As Rae said, the benefits of heavy lifting are not primarily calories burnt. Do you're cardio on off days to create cal deficit if you wish
So my heart monitor and my bodyfit media are usually off by less than 50 calories. I don't surpose to count my lifting calories towards my BMR? That defeats the notion of eating back your exercise calories.0 -
Yes, what you are doing is "heavy lifting". I would also make sure your program includes compound lifts such as squats and deadlifts. I'd suggest Strong Lifts if you are looking for a good program (it's what I do so I might be biased).
Yes, you can use MFP calories burns.
NO, you can't use a heart rate monitor for lifting. The equations they use to relate heart rate to calories only apply when you are doing cardio.
Thank you! I'll check into strong lifts
I don't know if you are female, or not, but if you are: http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women0 -
No, HRM's are not accurate for lifting. Cals burnt is based on vo2max not HRM. So HRM's artificially increase cals burnt for lifting. Take the conservative method.
As Rae said, the benefits of heavy lifting are not primarily calories burnt. Do you're cardio on off days to create cal deficit if you wish
So my heart monitor and my bodyfit media are usually off by less than 50 calories. I don't surpose to count my lifting calories towards my BMR? That defeats the notion of eating back your exercise calories.
Sorry but I can't make any sense of this.
BMR is cals burnt by you're body when you're in a coma ie. doing nothing.
See below for a VERY detailed explanation why.
http://www.myfitnesspal.com/blog/Azdak/view/the-real-facts-about-hrms-and-calories-what-you-need-to-know-before-purchasing-an-hrm-or-using-one-21472
In the end, be conservative & I do recommend eating you're exercise cals back.0 -
Lift heavy enough to get about 5 reps in.
Then your body will be like "Heya central nervous system...um...WTF?!?!? Lets stimulate some extra growth for the next time that **** happens."
Taaddahhhh!!!!!!
You get stronger!
Squats
Deadlifts
Presses
Pulls
Oh yea!
Eat!0 -
bumping :bigsmile:0
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