Lifting heavy and Cardio?

[va1987]

I hear lifting 14-20 reps a set to burn fat is required, but I also hear its a myth (According to Nick Wright on YouTube).So my main question is. "Is it better to lift heavy or moderate to burn fat?"

[Serpentarius]

I hear lifting 14-20 reps a set to burn fat is required, but I also hear its a myth (According to Nick Wright on YouTube).So my main question is. "Is it better to lift heavy or moderate to burn fat?"

lift heavy weights, 4-7/8 reps for compounds and some isolation exercises, and eat at a calorie deficit and you will lose fat with a balanced macronutrient diet.

[wings_unhinged]

You can do both... one week, heavy weight low reps, next week, lighter weight and more reps. As long as you're stimulating and challenging the target muscles every time.

[tjwoody]

i am doing this 5x5 on main lifts and 8-10 on supplementals. least trying. lol

i dont know if ones better but if in a deficit i would lift as heavy with as much intensity that you can and add cardio where and when/if needed. i still cycle in some higher rep stuff more for a lil breaks to my ancient joints.

[th3pwn3r]

As wings stated, you can do both. Just make sure whatever you're doing is enough to preserve muscle mass while losing body fat.

[rutzilla]

Most people on this site want to have big muscles, 14-20 reps is on the edge of muscle endurance training and won't get you the size as easily as 8-12rep. Higher reps uses more energy but at the expense of bigger muscle gains so we normally do heavy lifting with shorter rest periods to drive up energy consumption.

[stevep78]

Eating is the key to all fat loss.
When I am cutting, I like to keep my compound moves heavy, bench, squat , deadift, barbell rows.
After those are out of the way , I will then do some isolation moves where I go up to 20-25 reps.

This may be a chest day:
Flat Bench: 4 sets: 4-6 reps
Incline barbell or dbell press: 4 sets: 6-8 reps
Dips: 3 sets: 10 reps
Flat or incline dbell fly: 3 sets: 15-20 reps

[chongo25]

Eating is the key to all fat loss.
When I am cutting, I like to keep my compound moves heavy, bench, squat , deadift, barbell rows.
After those are out of the way , I will then do some isolation moves where I go up to 20-25 reps.

This may be a chest day:
Flat Bench: 4 sets: 4-6 reps
Incline barbell or dbell press: 4 sets: 6-8 reps
Dips: 3 sets: 10 reps
Flat or incline dbell fly: 3 sets: 15-20 reps

Do you keep the weight the same or add little each set?

[stevep78]

Do you keep the weight the same or add little each set?

Always go up when you can but try to hit the number of reps you set up, if it's 4-6 reps, shoot for 6 but make sure you get 4.
Same thing for the high reps, make sure you are struggling to finish the final 2 of each set.

[roybatty6]

lift heavy weights, 4-7/8 reps for compounds and some isolation exercises, and eat at a calorie deficit and you will lose fat with a balanced macronutrient diet.

This.

Mainly stick to heavy compound lifts and let the diet take care of the rest of it.

Your routine should include

Squats
Deadlifts
Bench Presses
Military Press
Barbell Rows
Chin ups
Dips
Crunches
Barbell Curls

[Xenic]

lift heavy weights, 4-7/8 reps for compounds and some isolation exercises, and eat at a calorie deficit and you will lose fat with a balanced macronutrient diet.

throw in some cardio and you're golden