Hey, I am 5'10 and weigh about 235lbs. I want to lose weight, but not lose muscle mass. I heard doing 8-12 reps before complete fatigue of a type of exercise is good for losing weight, but just wanted other opinions.
Thanks
|
-
07-06-2008, 05:06 PM #1
-
07-06-2008, 05:39 PM #2
- Join Date: Oct 2005
- Location: New York, United States
- Posts: 24,222
- Rep Power: 34133
Some stories simply die hard. If heavy training gives you the best growth results, it will also help retain muscle while dieting. Switching to "high reps" (define it) for the sake of it will probably result in some muscle loss.
So if you get results from heavy training, stick with it but with more intensity techniques. And let your diet and cardio take care of the body fat for the most part. But don't be afraid to include some higher rep work in order to stimulate and activate other muscle fibers and adaption mechanisms.
Nevertheless, the best is partially based on what type muscle fiber you are dominant in. Lower reps and short rest periods lead to elevated EPOC and aid in muscle retention. Higher reps AND high intensity techniques coupled with short rest periods lead to elevated exercised-induced GH release and EPOC ...
The different rep ranges and rest periods attack different muscle fiber types which if used together leads to better anaerobic & aerobic conditioning (including mitochondrial development and muscle enzyme increases, etc...), muscle retention and an increase in overall 24 energy expenditure.
Some other considerations... http://www.t-nation.com/readArticle.do?id=1499282 & http://www.t-nation.com/readTopic.do?id=1526539It is the mark of an educated mind to be able to entertain a thought without accepting it.
-
07-06-2008, 05:49 PM #3
-
07-06-2008, 05:50 PM #4
-
-
07-06-2008, 06:45 PM #5
-
07-06-2008, 06:51 PM #6
-
07-06-2008, 06:58 PM #7
-
07-06-2008, 07:22 PM #8
-
-
07-07-2008, 07:07 AM #9
- Join Date: Dec 2007
- Location: Knoxville, Tennessee, United States
- Age: 47
- Posts: 1,196
- Rep Power: 0
"It is nature that sets off in one class those who are chiefly intellectual, in another those who are marked by muscular strength and temperament, and in a third those who are distinguished in neither one way or the other, but show only mediocrity. The last-named represents the great majority." -The Antichrist, Sect 57
-
07-07-2008, 07:17 AM #10
-
07-07-2008, 08:30 AM #11
-
07-07-2008, 08:33 AM #12
-
-
07-07-2008, 08:53 AM #13
Here's an idea that I'm trying out
do 1 week of all low rep HIGH intesity lifting..shooting for 4 or 5 reps max.
week 2 is 8 rep max
week 3 is 16 rep max
week 4 is back to 4 or 5
I'll be starting my first 16 rep week today. Can't wait till next week though. This seems like a good way to
a)keep your muscles guessing and
b)Hit different muscle fibers for different biological results.
Bookmarks