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  1. #1
    Braineater Danzig747's Avatar
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    How much weight should I be lifting? (want to lose weight)

    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
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  2. #2
    nevigsawkufelgnisaton in10city's Avatar
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    Originally Posted by Danzig747 View Post
    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
    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=1526539
    It is the mark of an educated mind to be able to entertain a thought without accepting it.
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  3. #3
    Braineater Danzig747's Avatar
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    I forgot to say I also powerwalk 3 miles everyday and every other day I lift weights.
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    nevigsawkufelgnisaton in10city's Avatar
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    Originally Posted by Danzig747 View Post
    I forgot to say I also powerwalk 3 miles everyday and every other day I lift weights.
    Doesn't change a thing.
    It is the mark of an educated mind to be able to entertain a thought without accepting it.
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  5. #5
    Registered User d_shropshire's Avatar
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    Originally Posted by Danzig747 View Post
    I forgot to say I also powerwalk 3 miles everyday and every other day I lift weights.
    Jeez, why didnt you say so...... In that case I would do no less that 542 reps per set.
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  6. #6
    Braineater Danzig747's Avatar
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    lol smart ass
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  7. #7
    Registered User d_shropshire's Avatar
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    Originally Posted by Danzig747 View Post
    lol smart ass
    LOL. Im just messin with ya brother.
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  8. #8
    Braineater Danzig747's Avatar
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    haha I know, I dont know why I posted that, maybe I am a post whore in the making
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  9. #9
    Registered User unsoberx's Avatar
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    Hello, indeed do heavy lifting even if you are starving on an empty stomach. I am dieting to lose weight, and i train heavy i lift between 2 reps (my heaviest) and 10 reps in most of my sets.

    unsoberx


    Originally Posted by in10city View Post
    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=1526539
    "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
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  10. #10
    Team Scivation Bosatsu's Avatar
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    Originally Posted by in10city View Post
    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.
    I totally agree. You can't expect to keep your muscle if you don't workout to some degree of intensity as you did before.
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  11. #11
    Registered User kinged854's Avatar
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    bump
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  12. #12
    Banned rhizome's Avatar
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    Originally Posted by kinged854 View Post
    bump
    bump what? Get off you duff and just do it. Stop over-analyzing and trying to micromanage every little thing.
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  13. #13
    Registered User Bossdjay's Avatar
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    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.
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