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More weight/less reps or less weight/more reps?



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JUJUMILLER
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2/12/13 10:11 P

Thank you, everyone for the tips! I will put this advice to use in my next session!



BERTA6978
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2/12/13 3:15 P

@ SergeantMajor: That's how my trainer explained it to me also. I'm not sure why my trainer is focusing on endurance first. I think it might be my age, but I'm not sure. I'm already a couple of months into the endurance phase and so in a couple of weeks, he will move me to one of the other two goals/



SERGEANTMAJOR
Posts: 6,399
2/12/13 10:37 A


There are three answers to this question since there are three different goals when using resistance training. The three goals are increasing strength, increasing muscle function and fitness and increasing endurance. Each requires a different approach and a different combination of sets and repetitions. To build strength using 4 to 6 repetitions per set is recommended, to increase muscle function and muscularity the number of repetitions is 8 to 10 per set and to increase muscle endurance you get into the 12 to 20 repetitions per set range. As the number of repetitions per set increases the amount of weight decreases.

Since the goal of most of my clients is to lose fat and increase muscularity I have them do repetitions in the 8 to 10 range with a bias toward the lower number.



BERTA6978
SparkPoints: (37,273)
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2/12/13 9:22 A

I just started a strength training program with a personal trainer. He set up my program to do 3 sets of reps with the goal of 3 sets of 15 reps of each exercise in good form. However, as soon as I could do 12 reps for at least 2 of the sets, I was increasing my weights, but managing to only get 8-10 reps (sometimes less) with the new weight.

However, when I spoke with him the other day, I learned the reason behind the 15 reps: His reasoning and/or method (for me) is to first build my muscle endurance (hence the 15 reps). When I next meet with him in a couple of weeks, he will change my routine to focus more on strength, going heavier, probably with less reps.

Edited by: BERTA6978 at: 2/12/2013 (09:23)


DRAGONCHILDE
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Posts: 9,583
2/12/13 8:47 A

Lifting light with more reps can be effective... but it takes MUCH longer to reach fatigue, which is the ultimate goal of strength training. What it WON'T do is "keep you from getting bulky" - you'll hear that a lot in the gym from people who don't know any better. ;) The truth of the matter is, unless you are genetically predisposed to do so, train like a body builder (with extreme weights and time) and EAT like a body builder (huge calorie surpluses) you can't bulk up. In other words... it's not going to happen by accident. ;)

Since I doubt you're fabulously wealthy with tons of time to waste, you want to get the most bang for your time buck; so lift heavy, and aim to fatigue your muscles (where you can't complete another rep in good form) in 12 or fewer reps... the fewer the better.

If you can do 15 or more... you're not lifting heavy enough!



MOTIVATED@LAST
Posts: 13,953
2/12/13 6:48 A

Whether your goal is to increase strength, maintain muscle mass or lose weight, with strength training you should be aiming to lift heavy and fatigue your muscles in 12 reps or less.

Once you start using a weight that is light enough that you can do more than 12-15 reps (whether you stop at 12 or not), it is too light to be very effective.

M@L


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TACDGB
Posts: 6,026
2/12/13 12:08 A

agreed 10-12 reps with heaviest weight you can lift. Good form is important.



SP_COACH_NANCY
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Posts: 46,222
2/11/13 11:13 P

Hi JUJUMILLER,

Go with the heaviest weight you can lift 10-12 reps with good form.

Coach Nancy



JUJUMILLER
SparkPoints: (18,424)
Fitness Minutes: (15,512)
Posts: 131
2/11/13 10:50 P

I have begun strength training 5 weeks ago. My goal is to lose weight. Which should i perform?



 
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