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2005/05/10, 07:09 PM
A guy at the gym said I should lower the weights and focus on higher reps. I am following a FT program for losing weight and toning and generally do the number of recommended reps (usually something like 20, 16, 14 and 12), but I felt like pushing it a little that particular day.
Should I focus on lower weights and higher reps and never try to max out with fewer reps?
Again, my goal is to continue to lose fat and tone up.
Thoughts?
Thanks!
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Dave
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Eu procuro um amor que seja bom para mim...
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2005/05/10, 07:12 PM
Some here may disagree, but I have found that the reps really don't matter when you are trying to lose weight. Diet is the key. I lost more weight using the mass building program and eating correctly than I did using the weight-loss exercise program. If you build muscle, it requires more calories - in turn is easier to create a calore deficiency.
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2005/05/11, 01:43 PM
quick guide on reps:
reps 1 to 4 of 1RM (1 rep maximum) = Maximal Strength
reps 5 to 7 of 1RM = Strength and Hypertrophy Mix
reps 8 to 15 of 1RM = Hypertrophy (Muscle Gain)
reps 15+ = Muscular Endurance
key points other than reps that will affect gains: speed of reps, rest between reps and sets, total number of sets, sessions per given time frame, etc.etc.etc.
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2005/05/11, 04:59 PM
So, how many reps should I be doing for weight loss? The program from this site will go something like this for an exercise:
- 20
- 16
- 14
- 10
Yes, they say to do 4 sets on almost every exercise.
Thanks!
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Dave
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Eu procuro um amor que seja bom para mim...
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2005/05/11, 05:57 PM
All reps ranges have the ability to produce weight loss. they will train your bodies energy systems ie: max strength as opposed to muscular endurance.
weight loss will be a sort of "side-effect" as long as the other foundations of health are taken care of. this means addressing your 6 stressors, staying consistant with your "workout" routine, etc.
I've personally seen and trained many individuals who saw weight loss results from all of these rep ranges. the rep ranges are designed more for athletes than they are for weight loss....good example, do you think the Hunza tribes stay in the 15+ rep range while out hunting/gathering their food because a study said that that was the most effective range for fat loss? NOPE! They follow the age-old method of correct and abundant movement for sustaining their bodies. they also eat for their metabolic type...which is the biggest contributer.
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