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TOPIC: Need to be as lean as possible and strong as possible?

 
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July 26, 2012 4:04 PM
So I find myself walking a very fine line when I'm lifting weights at the gym. I want to be as lean and cut as possible to keep my overall weight down, but I definitely don't want to sacrifice anymore strength and endurance than I have to. Any tips on how to achieve this? Should I be lifting high reps with as high a weight as possible or something? Thanks =]
  23922897
July 26, 2012 4:06 PM
High reps with low weight. Low reps with high weight will get you bulky.
  25351064
July 26, 2012 4:08 PM
Keep your diet in check to maintain leanness. Slight calorie surplus to add mass slowly.

Lift heavy, 4-8 reps or so.

Check out Starting Strength if you're novice, or Wendler's 5/3/1 if you're intermediate or advanced. Both of these programs will build your STRENGTH efficiently and effectively across your whole body.

Use http://strstd.com/ to determine whether you're notice, intermediate, or advanced.

And don't listen to this guy
QUOTE:

High reps with low weight. Low reps with high weight will get you bulky.
Edited by taso42 On July 26, 2012 4:13 PM
July 26, 2012 4:12 PM
QUOTE:

High reps with low weight. Low reps with high weight will get you bulky.


Don't listen to that guy... listen to Taso
  11614737
July 26, 2012 4:12 PM
QUOTE:

High reps with low weight. Low reps with high weight will get you bulky.

Worst advice ever.
You will gain absolutely nothing with low reps/high weight. This is a silly myth that persists for some ridiculous reason. You will also not catch a cold by going outside with wet hair.
  6140950
July 26, 2012 4:14 PM
QUOTE:

High reps with low weight. Low reps with high weight will get you bulky.
Myth. This is an ongoing "broscience" myth that doesn't die.


A.C.E. Certified Personal/Group FitnessTrainer
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Been in fitness for 28+ years and have studied kinesiology and nutrition
  9285851
July 26, 2012 4:14 PM
QUOTE:

High reps with low weight. Low reps with high weight will get you bulky.


False
July 26, 2012 4:14 PM
QUOTE:

High reps with low weight. Low reps with high weight will get you bulky.


You must be new here. This is sooooo not true. I lift low reps and high weight.

You can easily build strength without building muscle size. 4-6 reps is really for strength building. 8-12 is okay too, can be used more for growing muscle size. 12 and up is "endurance".
July 26, 2012 4:15 PM
Two words. Ace.Fitness.

www.youtube.com/watch?v=8MzzLsJEzR8
July 26, 2012 4:17 PM
QUOTE:

High reps with low weight. Low reps with high weight will get you bulky.


im sorry but i dont agree doing high reps wont tone the muscle having a lower bodyfat is what make ur look toned. also ucant tone a muscle or shape a muscle u can increase the size of the muscle
July 26, 2012 4:18 PM
Awesome, so I'll start uping the weight I'm lifting and try relying on the dieting to keep my weight down as much as possible. If I'm lifting only like 4-6 reps is that going to sacrifice a lot of endurance? is it pretty much one or the other or can I find a happy medium?
  23922897
July 26, 2012 4:19 PM
QUOTE:

Awesome, so I'll start uping the weight I'm lifting and try relying on the dieting to keep my weight down as much as possible. If I'm lifting only like 4-6 reps is that going to sacrifice a lot of endurance? is it pretty much one or the other or can I find a happy medium?


remember its not quanity its quality dont go thinking im going to 4-6 reps and make them crappy form Good form = muscle mass
July 26, 2012 4:20 PM
Bulk, then strengthen, that's my personal experience, works well

alternate betweent Bulk training for a couple of weeks, then throw some strength training in to the mix
July 26, 2012 4:24 PM
Does 4-6 reps do anything. I'm a novice but I've always though 9-11 was the target. Please feel free to impart your wisdom on me though.
  13548166
July 26, 2012 4:24 PM
QUOTE:

Awesome, so I'll start uping the weight I'm lifting and try relying on the dieting to keep my weight down as much as possible. If I'm lifting only like 4-6 reps is that going to sacrifice a lot of endurance? is it pretty much one or the other or can I find a happy medium?


Make sure you follow a proven program. Don't waste your time in the gym doing random stuff. On the non-lifting days do some sort of intervals or cardio or conditioning.

If you do something like Wendler's, the assistance work is pretty high volume 10-15 reps, so that will cover some of your endurance concerns.
July 26, 2012 4:25 PM
QUOTE:

Does 4-6 reps do anything. I'm a novice but I've always though 9-11 was the target. Please feel free to impart your wisdom on me though.


QUOTE:

Check out Starting Strength if you're novice, or Wendler's 5/3/1 if you're intermediate or advanced. Both of these programs will build your STRENGTH efficiently and effectively across your whole body.
July 26, 2012 4:37 PM
I usually do some form of cardio everyday, just a little lighter on lifting days. It's tough to do anything too heavy involving the lower body cause I have patellar instability and a messed up IT Band in my right knee from an old wrestling injury. But I'll definitely check out that program, I tend to feel a lot more confident and comfortable when I have some guidance so I'm sure that will help a lot!
  23922897
July 26, 2012 4:37 PM
U guys rock btw thanks for all the info!
  23922897
July 26, 2012 4:42 PM
My suggestion is do your own research but look at ALL the sources. I've found multiple sources that are referencing studies done in the last few months that say high rep with low weight works almost as well for strength gains. When it comes to fitness you'll find the rules change daily. Worst case try one and see if it works for you, but do what a lot of folks said and get some sort of real plan.

Personally I think people should have just added their input without bashing the earlier guy but what do I know.
Edited by Sam_Hain On July 26, 2012 5:06 PM
July 26, 2012 4:43 PM
As a general rule:

1-3 reps per set = Power
4-7 reps per set = Strength
8-12 reps per set = Hypertrophy (muscle growth)
13 + reps per set = Endurance.

To accomplish any one of these goals, the weight lifted has to be challenging at the given rep range.

For whatever it's worth, I like to perform 8 repetitions per set because it's on the cusp between Strength and Muscle Growth. I want to be strong and look it.
Edited by Spartan_Maker On July 26, 2012 4:48 PM
  25147453
July 26, 2012 5:19 PM
I think your solution lies in diet.

If you're HIIT'ing or doing vigorous exercise, eat 45% carb/30% protein/25% fats.
If you're working out a few times a week or at less intensity, eat 25-30% carbs/40-45% protein/20-25% fats.

Just my 2 cents. :)

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