Fitness guys, quick question

[badass88gt]

What is more effective, more weight with fewer reps or less weight with more reps?

[946speedz]

depends on what you are going for. more weight fewer reps for bulk, less weight more reps for tone/cut

[Breecher_7]

Less weight, more repetition.

[BlackViper]

depends on what you are going for. more weight fewer reps for bulk, less weight more reps for tone/cut

exactly right!

Don't let all your hard work go to waste so make sure you eat within 60min of you workout and keep you diet clean.:thumbsup

[Cryptic]

ever see a fat marathon runner? reps baby... reps

[PureSound15]

I've been lifting for years and honestly.... I can't tell a difference. I usually do 10 week routines, half of the routine I'll do low reps high weight, and then switch to a lower weight high rep workout.

I get stronger and put on muscle either way. I think what's more important is the intensity of your workout, if what you want is to be cut. Short, 30 second breaks between sets keeps my heart rate up, and thats what I use to cut after a bulking period.

Just my .02

[GHOSST]

ever see a fat marathon runner? reps baby... reps

werd:thumbsup

[BadAzzGTA89]

If you wanna build bulk do about 4 sets of ten with heavy weight and wait 2 minutes between sets and make sure to eat protein rich food right after workingout also taking creatine will help in keeping your muscles "Hydrated" when working out and be sure to do 10 minutes of cardio to warm up!

[Karps TA]

All you really need is some Weight Gainer 4000

http://www.crab.rutgers.edu/~alroche/3beefcake.gif

Beefcake!

[CATNHAT]

more weight and more reps. add to both when capable.

[Prince Valiant]

Um, everyone is wrong.

Variety is the most important thing. Change the routine...some times do heavy-few, sometimes do lite-many, sometimes don't do weight's per se, but body resistance type/core strengthing.

Don't worry about what diet fadist tell you either...

Best to start lite, few reps...go within two weeks to lite many reps, and within two weeks, try a 3-4 week heavy...start to work some core strength into the routine and maintain those in most your workouts, and just stick to it. Most fail not because they were doing the wrong routine, just that they stoped doing it.

Prince Valiant, ATC, L, CSCS

[HP ADDICT]

Well if your goal is to lift more weight lift heavy. 3-4 sets at 90% after warm up will show the fastest gains strength wise. Rest 3 mins. Eat right eat alot. Focus on exercises that trigger the most growth hormones such as squats, deads, bench. These will help every other lift significantly. Everyone has their own opinion on what works and generally it will focus around their goals. Mine was bulk and strength so I went with heavy weights low-moderate cardio and 1000 cals over regular diet. I went from 156#s to 194#s in about a yr while keeping bodyfat low. Now I will begin a cut to about 183-85 by dropping 500 cals and adding in more cardio and lighter weights.

[BlackViper]

pm me if you have goals of being stronger. I used to be a competitive bench and deadlifter and could set you up with some routines

2003 - 2004 State bench record

560lb @ 212 was my unofficial best at the Brickyard gym

[SlowMotion]

First of all you need to let us know what your overall goals are. Either strength, bulk, losing weight, gaining more functionality, sport conditioning, etc. After that it will be easier for everyone to help. Don't get on the bandwagon with the individuals who think that cardio (sitting on cardio machines is the answer to losing weight), it is effective because it puts you into a calorie deficiet from the amount of calories that you burn, but at some point your body will quickly adapt to it, and not see it as a stressor, therefore sitting at a "plateu". As Prince Valiant said "Variety" is the key. If you consistantly challenge your body with new and challenging, exercises you will see positive change. I would also stress that nutrition is the key to anything. I don't like to use the term "diet" because there are way too many fad diets out there and in no way do a recommend or condone them. There is a reason that some of them work, certain parts that highlight those diets work, ie: Atkins diet is successful because of an increase in protein and a decrease in carbohydrates. The point you can take from this diet is to keep your refined sugars (simple carbohydrates) to a minimum and take in high quality complex carbohydrates (whole wheat/whole grain foods), while maintaining a good supply of proteins, with a small amount of fats (non-saturated). Another easy way to figure out what nutrition would work best for you is to find out what metabolic type you are, either slow metabolizer, balanced metabolizer, or fast metabolizer. This will help you figure out what foods would help and support your performance and recovery the best. Along with that you will also want to track your daily caloric intake for each meal and try to reach your BMR (basal metabolic rate). Now, hitting that number and staying at that will allow you to maintain your current weight, but creating a calorie deficiet via exercise or nutrition, or better yet a combination of both, will allow you to lose weight/fat and maintain lean muscle mass. Another thing I would recommend is to have a body fat analysis done by a licensed health professional, along with circumference measurements to see where you have lost/increased inches. Also get a starting weight and check when you do your next body fat analysis, roughly 3-6 months after the first. Don't, and I repeat don't use the scale as a end all, tell all sign to your success. If you need any help please PM...

Tim

ACE CPT

[Smokey1226]

pm me if you have goals of being stronger. I used to be a competitive bench and deadlifter and could set you up with some routines

2003 - 2004 State bench record

560lb @ 212 was my unofficial best at the Brickyard gym

IF this is true...holy shit! I competitively lift as well, but damn that is some big numbers.

[VroomPshhTsi]

Blackviper - those are some damn impressive numbers

I was never an all-out lifter (I'd lift different muscle groups about 3 times a week while maintaining my cardio via sprints, jogs, etc.), but before I broke my arm in Decemeber, I could bench my own weight (155) 19 times. I could never get to 20 and it pissed me off lol.

[BadAzzGTA89]

What is the ACE CPT and ATC, L, CSCS mean????
Sorry i am a noob to this :goof

[SlowMotion]

ACE = American Cousel on Exercise
CPT = Certified Personal Trainer
CSCS= Certified Strength and Conditioning Specialist
ATC= I am guessing is something along the lines of athletic trainer
L= no clue :stare

[brotherbenn83]

Sit on the couch and eat french silk pie, but use a 50lb fork to eat it...you will be huge in no time!

[Prince Valiant]

CSCS= Certified Strength and Conditioning Specialist
ATC= I am guessing is something along the lines of athletic trainer
L= no clue :stareAT=Athletic Trainer (misleading term, since the majority of my training is medicine, but I do have considerable background in exercise physiology too), C= Certified (National), L=Licensed (some states require it including WI, so I'm dual licensed in WI and IL)..used to sign ATC, now LAT, but officially could be ATC, L or L, ATC or CAT, L...although by next year, I'll know if I'll be signing my name with MD at the end :goof
and yes, CSCS is "certified strength and conditioning specialist"...I didn't want to get it, but because the hospital I work for has a speed training franchise and wanted all of us to have it :rolleyes:

However, as many who work with me can attest, I'm not a big fan of the fitness industry...too many shady practices both in a business sense, and questionable practices/claims by more than a few in a professional sense.

[HY35F2T]

is it bad to lift twice a day?same muscles.

[brotherbenn83]

yes it is, you grow from rest, not while you are lifting.

[Prince Valiant]

short story: You lift to damage the muscles...you grow while you repair. Your body always needs time to repair.

[SlowMotion]

is it bad to lift twice a day?same muscles

Unless your name is Ronnie Coleman (and a freak of nature) your answer is YES it is bad, for the short reason that Valiant has given :thumbsup

[Smokey1226]

Speaking of Ronnie, i have posters of him all over my room (thats not gay...its just self motivation before heading to the Gym). I want his "Train like a freak" Shirt