More of lighter or less or heavier ?

B

Batesy19

0
Hi, this doesnt really apply to any particular part of the body just any. Is it more effective lfiting/pulling heavy weights but not too many of them or doing lighter weights but more reps. Or doesnt it make to much difference?

I know thats not very specific of how many reps or how heavy weights, but i think you should catch the drift of what i mean.

Thanks
 
Traditionally, low reps with a heavier weight (ie: 5 sets of 5 reps) trains you for strength, and high reps of a less heavy weight (ie: 3 sets of 10) maximizes muscle hypertrophy (size)
 
whats best for definition?

i want to 'tone up', so aside from correct diet and decent cardio what would be best?

ive been doing 3 x 12 but dont want to bulk too much
 
benelson101 said:
whats best for definition?

i want to 'tone up', so aside from correct diet and decent cardio what would be best?

ive been doing 3 x 12 but dont want to bulk too much
Click to expand...

I would go with lower reps than that generally. But if you have a well-structured full body routine, I would go with different rep schemes on different days.
 
benelson101 said:
whats best for definition?

i want to 'tone up', so aside from correct diet and decent cardio what would be best?

ive been doing 3 x 12 but dont want to bulk too much
Click to expand...

to 'tone up' you need to shed body fat. there is no 'toning' rep scheme...that's all bullsh*t.

low reps +heavy weight = strength priority (5 reps)
moderate reps = increasing size (8-12 reps)
high reps = endurance training, little strength or size gained (14+ reps)

the process of 'toning' is nothing more than developing some lean muscle mass, and then shedding body fat on top, so that lean muscle shows through...shows the separations between the muscles (definition).
 
benelson101 said:
whats best for definition?

i want to 'tone up', so aside from correct diet and decent cardio what would be best?

ive been doing 3 x 12 but dont want to bulk too much
Click to expand...

I wouldn't be worried about bulking too much, it's not that easy to gain mass. Maybe alternate between 5x5 and 3x12 every time you work out if you're worried about it.
 
Hey thanks guys, i really wasnt expecting the same straight forward answer from several people. How does it work like this though? Low reps heavier weight, why would it just train strength and not the size as much as higher reps with lighter weights?

Thanks
 
because heavy weight requires more energy, so you run out of juice after 5-6 reps, before you've done much damage to the muscle tissue. you need 8-12 reps per set to do enough trama for hypertrophy to occur. Hypertrophy is needed for the muscles to be repaired and reinforced. If they aren't damaged enough, they are only repaired.
 
I'd like to chime in! Don't get so carried about the number of reps. Pay close attention to the intensity of strength training exercise. You are on repetition number 14, and you are fighting like mad to hit 15; this will stimulate muscle growth, not just the number.

If toning is your goal, and you are happy with your musculature, keep the intensity the same. Another words, don't overload! That way, you won't increase muscle mass.
 
Fibermax said:
I'd like to chime in! Don't get so carried about the number of reps. Pay close attention to the intensity of strength training exercise. You are on repetition number 14, and you are fighting like mad to hit 15; this will stimulate muscle growth, not just the number.

If toning is your goal, and you are happy with your musculature, keep the intensity the same. Another words, don't overload! That way, you won't increase muscle mass. I talk a little bit more about intensity in my free report. It may help you!:)
Click to expand...

Stop spamming. That link..is outright crap.

And no, you have to care about the reps, it's fine to get carried away with them because it does matter.
 
Fibermax said:
I'd like to chime in! Don't get so carried about the number of reps. Pay close attention to the intensity of strength training exercise. You are on repetition number 14, and you are fighting like mad to hit 15; this will stimulate muscle growth, not just the number.

If toning is your goal, and you are happy with your musculature, keep the intensity the same. Another words, don't overload! That way, you won't increase muscle mass. I talk a little bit more about intensity in my free report. It may help you!:)
Click to expand...

I understand your post, as you would like to use the forum to drive customers to your product. However, I have little respect for your product due to the response you gave in regards to this question.

You are wrong, there is a rep scheme that is IDEAL for building mass. Yes, you can add size with lower reps or very high reps, but the ideal rep scheme is roughly 8-12 for muscle hyertrophy.

Ofcourse, not all workouts should consist of 8-12 for those of you who are looking for muscle hypertrophy. Your muscles WILL get used to any stimulus you throw at it. Every few weeks it is good to throw your muscles for a loop and add some heavy lifting for lower reps, or maybe some high rep sets.

I also advise most to throw in a week off from weight training every now and again. For me, I take about every 8th week off, but no individuals who can go longer and some who must go shorter. All depends on the individual and what type of training you are doing at the time.

It is all about finding what works best for you. Find the right mix that stimulates your body to reach your goals. In my years of training myself, and clients.....8-12 reps work best for growth on average. However, I usually customize routines, especially for individuals with a main concern of building more muscle so that every 3-6 weeks the workout changes.
 
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