with how heavy to lift. i read some things that say lift heavy and others that say lift light with high reps. i want to be lean and defined and know diet is important but i'm confused as to what lifting routine is best for that: heavy, light, circuit, etc. for the past couple of weeks i've been lifting light with high reps (jari love and cathes full body workouts) but i'm not sure i like it that much. i don't feel that challenged but if you don't want to build isn't high rep the way to go????
so confused
- Thread starter kariev
- Start date
gidget1978
Cathlete
It IS all confusing but I think everyone as to find out what works for their body type. Ive pretty much always heard the same. For lean and toned, light weights with high reps. And if you want the bulkier look heavy weights, less reps...like S&H. I usually stick with the GS or a full body workout. Sometimes when I do full body I will lift heavier then Cathe does in the workout cause I want to be sore the next day and its not quit as many reps as a GS workout or S&H. Its just usually one set of each exercise and its usually only 2-3 exercises for each body part.
I think I would try lighter weights/ higher reps but still use a challenging enough weight that you are getting fatigue at the end.
Lori
I think I would try lighter weights/ higher reps but still use a challenging enough weight that you are getting fatigue at the end.
Lori
kathryn
Cathlete
Light, high-rep workouts are fine occasionally, if you like them, but it doesn't seem like you do. You'll get to your goals more effectively and efficiently if you do more heavy training. Whether that heavy training will make you big or just toned depends more on your diet (and other factors, like how much cardio you do) than on the workouts themselves.
Gunnar Peterson says "If you want to get big, eat big," and folks who want to gain significant muscle increase their calories as well as their weights, and reduce cardio to a bare minimum (to keep it from buring calories that would go to muscle building). Stick to your current calorie intake, up the weights, keep in cardio, and you'll be on your way to getting lean and defined (which just means 'muscle tone + lower body fat').
Circuit workouts are good for burning more calories when working out, and getting somewhat of a cardio effect from weight training, but they don't have to be 'low-weight/high rep' workouts. Several P90X workouts (and P90 Masters "Sculpt 5-6) are built in a circuit fashion, and are moderate-to-heavy weights with low-to-moderate reps (you choose your own rep count and weights).
'lean and defined.' If you find you're getting different results than what you want, then change your program. (IMO, mesomorphs can get better results getting 'lean and defined' using lighter weights and a higher rep count than can ectomorphs, for example).
HTH!
Gunnar Peterson says "If you want to get big, eat big," and folks who want to gain significant muscle increase their calories as well as their weights, and reduce cardio to a bare minimum (to keep it from buring calories that would go to muscle building). Stick to your current calorie intake, up the weights, keep in cardio, and you'll be on your way to getting lean and defined (which just means 'muscle tone + lower body fat').
Circuit workouts are good for burning more calories when working out, and getting somewhat of a cardio effect from weight training, but they don't have to be 'low-weight/high rep' workouts. Several P90X workouts (and P90 Masters "Sculpt 5-6) are built in a circuit fashion, and are moderate-to-heavy weights with low-to-moderate reps (you choose your own rep count and weights).
'lean and defined.' If you find you're getting different results than what you want, then change your program. (IMO, mesomorphs can get better results getting 'lean and defined' using lighter weights and a higher rep count than can ectomorphs, for example).
HTH!
angie_nrs
Cathlete
I also agree that I think it's different for everyone. For example, Lori says light weight with high reps for a lean and toned look. For me, I need to lift heavy for the lean and toned look.....I really don't bulk (wish I did). Lifting heavy gives me the muscle definition I want.
I would suggest that you try them both (heavy-low rep and light high-rep) for a month (or two) rotation and see how that works for you. Evaluate after the rotations as to which ones work better for you and then you'll know once and for all.
Hope this helps
Angie
I would suggest that you try them both (heavy-low rep and light high-rep) for a month (or two) rotation and see how that works for you. Evaluate after the rotations as to which ones work better for you and then you'll know once and for all.
Hope this helps
Angie