Low weight high reps or high weight low reps?

M

mMichael

0
This confuses me. I'll try to keep this brief.

I currently weigh 202, down from 220 mainly doing cardio. I'm 5' 9" and medium build. I've learned that relying on cardio alone will chew away at muscle so I started weight training 2 weeks ago in addition to cardio. My dilemma stems from my lack of understanding. According to those silly charts, I should weigh between 145 and 165. I can tell you anything less than 165 and I'd start looking like a Haitian refugee.

I would like to get to 175 or 180 with a better than average build. I believe that will get my body fat to a very healthly level.

Given I need to lose 20 + more pounds but would still like to put on more muscle, should I concentrate on high reps low weight or low reps high weight?

Thanks so much for taking the time to read this
 
ok good question and I have heard it a lot.
first of all set yor goal, if you want to lose weight concentrate on the cardio, its very effective, second and the most important you must eat right.
now for your question, cardio doesnt "chew" your muscles it just doesnt develop it because all of your food and energy are burning in order to keep you running. so my suggestion in the end is that you will lift weights twice a week and do cardio 3 times a week and very important EAT RIGHT!!!, when i say eat right i mean that you need to eat a lot of protein and a good amount of sugar as a very fast energy source.
now for the high reps low reps, I must say that it depends on your goal if you want to develop the strength of the muscle so do high reps if you want to develop the size so low reps very simple.
 
I would say do cardio 4 times a week and weights 3 times a week. twice a wek doing weights barely develops the muscles.
 
try switching up your workout...use dumbells instead of barbells, doing reps slowly should help....you could also do something that's similar to doing 21's for biceps...press the barbell half way up and then bring it back down, and do sets like that...the farther your press the weight the more your triceps will come into play, so doing a "half-rep" will focus more on your chest....also you could do negatives, which is putting your max on the bar and then bringing it down as slowly as possible and having a spotter assist you in pressing it up with you doing as little work as possible, make sure you have a spotter though...also use incline and decline benches....you could also increase the weight and decrease the reps...
 
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