Should I be doing more reps/less weight or less reps/larger weights?

[dgessler]

I've been hearing conflicting information from the Internet/friends about this. I've got a bit of extra fat on my body, and I'm trying to lean down then possibly bulk up a bit later.

Which is more ideal for me (in losing fat/weight): high reps with lower weights, or low reps with higher weights? A buddy of mine said lower weights and high reps will give you more defined muscles, while bigger weights/les reps just increases your overall strength. I remember reading in the Men's Health forum a guy who recommended heavy weights and less reps when losing fat. But then again, doesn't lower weight/more reps burn more calories?

Thanks guys.

Dan

 

[dswithers]

The point of exercising is not how many calories you burn while you are exercising, but to stimulate the release of hormones that keep your body burning calories for hours or days after you stop exercising! Beyond that if you want to loose body fat you have to eat right.

Generally:
<8 reps is for strength (<3 reps is for CNS (central nervous sustem))
8-12 reps is for size (hypertrophy)
>12 reps is for endurance (and some argue fat loss)

 

[dgessler]

Thanks for the response. I normally do between 8-12 reps for most exercises, so I guess I'll stick to it.

Dan

 

[malkore]

I would argue that a high protein diet, with high weight and lower reps (like a 5x5 routine) will do more for retaining lean mass while you shed fat.
there's no point in hitting hypertrophy when you're cutting and have a calorie deficit. better to focus on some strength gains and exercise to retain muscle, than try to build muscle.