Need to be as lean as possible and strong as possible?

khall9228
khall9228 Posts: 19
edited December 26 in Fitness and Exercise
So I find myself walking a very fine line when I'm lifting weights at the gym. I want to be as lean and cut as possible to keep my overall weight down, but I definitely don't want to sacrifice anymore strength and endurance than I have to. Any tips on how to achieve this? Should I be lifting high reps with as high a weight as possible or something? Thanks =]

Replies

  • ThatDarnZach
    ThatDarnZach Posts: 52 Member
    High reps with low weight. Low reps with high weight will get you bulky.
  • taso42
    taso42 Posts: 8,980 Member
    Keep your diet in check to maintain leanness. Slight calorie surplus to add mass slowly.

    Lift heavy, 4-8 reps or so.

    Check out Starting Strength if you're novice, or Wendler's 5/3/1 if you're intermediate or advanced. Both of these programs will build your STRENGTH efficiently and effectively across your whole body.

    Use http://strstd.com/ to determine whether you're notice, intermediate, or advanced.

    And don't listen to this guy
    High reps with low weight. Low reps with high weight will get you bulky.
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
    High reps with low weight. Low reps with high weight will get you bulky.

    Don't listen to that guy... listen to Taso
  • BondBomb
    BondBomb Posts: 1,781 Member
    High reps with low weight. Low reps with high weight will get you bulky.
    Worst advice ever.
    You will gain absolutely nothing with low reps/high weight. This is a silly myth that persists for some ridiculous reason. You will also not catch a cold by going outside with wet hair.
  • ninerbuff
    ninerbuff Posts: 49,035 Member
    High reps with low weight. Low reps with high weight will get you bulky.
    Myth. This is an ongoing "broscience" myth that doesn't die.


    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • Priincess_Natalie
    Priincess_Natalie Posts: 367 Member
    High reps with low weight. Low reps with high weight will get you bulky.

    False
  • Rae6503
    Rae6503 Posts: 6,294 Member
    High reps with low weight. Low reps with high weight will get you bulky.

    You must be new here. This is sooooo not true. I lift low reps and high weight.

    You can easily build strength without building muscle size. 4-6 reps is really for strength building. 8-12 is okay too, can be used more for growing muscle size. 12 and up is "endurance".
  • IronmanPanda
    IronmanPanda Posts: 2,083 Member
    Two words. Ace.Fitness.

    www.youtube.com/watch?v=8MzzLsJEzR8
  • AsrarHussain
    AsrarHussain Posts: 1,424 Member
    High reps with low weight. Low reps with high weight will get you bulky.

    im sorry but i dont agree doing high reps wont tone the muscle having a lower bodyfat is what make ur look toned. also ucant tone a muscle or shape a muscle u can increase the size of the muscle
  • khall9228
    khall9228 Posts: 19
    Awesome, so I'll start uping the weight I'm lifting and try relying on the dieting to keep my weight down as much as possible. If I'm lifting only like 4-6 reps is that going to sacrifice a lot of endurance? is it pretty much one or the other or can I find a happy medium?
  • AsrarHussain
    AsrarHussain Posts: 1,424 Member
    Awesome, so I'll start uping the weight I'm lifting and try relying on the dieting to keep my weight down as much as possible. If I'm lifting only like 4-6 reps is that going to sacrifice a lot of endurance? is it pretty much one or the other or can I find a happy medium?

    remember its not quanity its quality dont go thinking im going to 4-6 reps and make them crappy form Good form = muscle mass
  • Katahna
    Katahna Posts: 326 Member
    Bulk, then strengthen, that's my personal experience, works well

    alternate betweent Bulk training for a couple of weeks, then throw some strength training in to the mix
  • davert123
    davert123 Posts: 1,568 Member
    Does 4-6 reps do anything. I'm a novice but I've always though 9-11 was the target. Please feel free to impart your wisdom on me though.
  • taso42
    taso42 Posts: 8,980 Member
    Awesome, so I'll start uping the weight I'm lifting and try relying on the dieting to keep my weight down as much as possible. If I'm lifting only like 4-6 reps is that going to sacrifice a lot of endurance? is it pretty much one or the other or can I find a happy medium?

    Make sure you follow a proven program. Don't waste your time in the gym doing random stuff. On the non-lifting days do some sort of intervals or cardio or conditioning.

    If you do something like Wendler's, the assistance work is pretty high volume 10-15 reps, so that will cover some of your endurance concerns.
  • taso42
    taso42 Posts: 8,980 Member
    Does 4-6 reps do anything. I'm a novice but I've always though 9-11 was the target. Please feel free to impart your wisdom on me though.
    Check out Starting Strength if you're novice, or Wendler's 5/3/1 if you're intermediate or advanced. Both of these programs will build your STRENGTH efficiently and effectively across your whole body.
  • khall9228
    khall9228 Posts: 19
    I usually do some form of cardio everyday, just a little lighter on lifting days. It's tough to do anything too heavy involving the lower body cause I have patellar instability and a messed up IT Band in my right knee from an old wrestling injury. But I'll definitely check out that program, I tend to feel a lot more confident and comfortable when I have some guidance so I'm sure that will help a lot!
  • khall9228
    khall9228 Posts: 19
    U guys rock btw thanks for all the info!
  • Sam_Hain
    Sam_Hain Posts: 68 Member
    My suggestion is do your own research but look at ALL the sources. I've found multiple sources that are referencing studies done in the last few months that say high rep with low weight works almost as well for strength gains. When it comes to fitness you'll find the rules change daily. Worst case try one and see if it works for you, but do what a lot of folks said and get some sort of real plan.

    Personally I think people should have just added their input without bashing the earlier guy but what do I know.
  • Spartan_Maker
    Spartan_Maker Posts: 683 Member
    As a general rule:

    1-3 reps per set = Power
    4-7 reps per set = Strength
    8-12 reps per set = Hypertrophy (muscle growth)
    13 + reps per set = Endurance.

    To accomplish any one of these goals, the weight lifted has to be challenging at the given rep range.

    For whatever it's worth, I like to perform 8 repetitions per set because it's on the cusp between Strength and Muscle Growth. I want to be strong and look it.
  • theblackbirdtree
    theblackbirdtree Posts: 168
    I think your solution lies in diet.

    If you're HIIT'ing or doing vigorous exercise, eat 45% carb/30% protein/25% fats.
    If you're working out a few times a week or at less intensity, eat 25-30% carbs/40-45% protein/20-25% fats.

    Just my 2 cents. :)
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