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  1. #1
    Registered User shsmcn78's Avatar
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    More reps or less reps?

    My goal is to lose some weight and to eventually be lean and cut... My question is while I am on my way there should i do more reps less weight or less reps and more weight.. or does it matter.

    Here is a pic from a week ago

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  2. #2
    un scronnying willldabeast's Avatar
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    more reps less weight id shoot for 12 reps
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  3. #3
    Registered User shsmcn78's Avatar
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    Originally Posted by willldabeast View Post
    more reps less weight id shoot for 12 reps
    I have been doing between 10-12 reps so thats good to hear
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  4. #4
    Registered User Laytechs's Avatar
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    Wink

    I was in a similar boat as you, and still am. I was unsure about how to lose the weight and the rep count. Losing the weight is all about nutrition. I would say less reps more weight. I do 8 reps of whatever exercise i am doing. In my opinion good nutrition equals less weight and low reps heavier weight equals more muscle. i would definitely say go for a run or jug 3 times a week after your workout to put yourself in a fat burning zone. That is what im doing and it seems to be working for me. IMO
    Last edited by Laytechs; 11-17-2008 at 09:16 PM. Reason: no quote
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  5. #5
    Registered User Walzber's Avatar
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    Originally Posted by Laytechs View Post
    I was in a similar boat as you, and still am. I was unsure about how to lose the weight and the rep count. Losing the weight is all about nutrition. I would say less reps more weight. I do 8 reps of whatever exercise i am doing. In my opinion good nutrition equals less weight and low reps heavier weight equals more muscle. i would definitely say go for a run or jug 3 times a week after your workout to put yourself in a fat burning zone. That is what im doing and it seems to be working for me. IMO
    agreed
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  6. #6
    Natural Protein FTW. ASFx's Avatar
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    You can't just do 10-12 reps all the time. You need to always have variation in your routine. Do your 10-12 reps of moderate weight for a while, then go heavier and do 4-6 reps, etc. You need to build strength to continue progress.
    Last edited by ASFx; 11-17-2008 at 11:19 PM.
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  7. #7
    De-Registered User Antz1980's Avatar
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    Why not mix it up. One week is a heavy, low rep week and then go 2 weeks at 10-12 reps, and really concentrating on the squeeze and minimizing rest time between sets.

    Good luck!
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  8. #8
    De-Registered User Antz1980's Avatar
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    Originally Posted by ASFx View Post
    You can't just do 10-12 reps all the time. You need to always have variation in your routine. Do your 10-12 reps of moderate reps for a while, then go heavier and do 4-6 reps, etc. You need to build strength to continue progress.


    LOL, beat me to it! Nice. Great minds think alike. Repped.
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  9. #9
    Registered User shsmcn78's Avatar
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    Originally Posted by Antz1980 View Post
    Why not mix it up. One week is a heavy, low rep week and then go 2 weeks at 10-12 reps, and really concentrating on the squeeze and minimizing rest time between sets.

    Good luck!
    Great thank you...I will start doing that. repped
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  10. #10
    Registered User Emmortal's Avatar
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    Rep count has absolutely nothing to do with getting cut or loosing weight.
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  11. #11
    Registered User LivintheDream55's Avatar
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    High reps with low weight will shed a bit more fat per lifting workout (as long as you aren't taking huge breaks between sets), but there is a chance of losing some gains. Most of my life I've lifted with sets of about 12, then 8, then 6, upping the weight each time.
    This cutting cycle though, instead of the high rep/low weight + long periods of slow steady cardio, I have been doing 1-6 reps on most exercises (Bench, Rows, Squats, etc) and 3-8 on a few others (Cable cross, front raises, etc), along with HIIT training. I have found this to be MUCH more effective for me, personally.

    Good luck!
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  12. #12
    stretching blows boathead's Avatar
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    i was just reading some of charles poloquin's stuff...he says the protocal for weight loss should be the production of lactic acid...which means a higher rep scheme.

    he pointed out that the typical body fat of a marathoner is 11-14%, whereas a 400 or 800 meter runner, which if you've ever done it you know produces tons of lactic acid, has body fat of 4-8%.

    lastly, he points out that HGH is higher in an acidic state, so lactic acid leads to higher hgh, leads to hypertrophy, leads to higher metabolism, leads to fat burn.

    i personally have never tried to lose weight, so i cannot say from experience. but i think poloquin is well respected, and knows his stuff.
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  13. #13
    Registered User uxoriouswidow's Avatar
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    If you're going to be cutting, dropping the weight is probably best, as you won't be consuming sufficient calories and sugars for energy and recovery. You'll get the most out of high reps with lower weight, but, of course, trial and error is key.
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  14. #14
    Registered User BigBoyAdd's Avatar
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    Just do your cardio
    And eat well and semi clean. Im doing 80% diet, but Im hitting the cardio hard and long and mixing days. O and Im doing max out, 5reps tops...
    My cutting log:
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  15. #15
    stretching blows boathead's Avatar
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    no offense meant bigboy, but your stats support what poliquin says: cardio is not the ticket for fat loss. will work the heart, which is wonderful, but where has it gotten you? your weight and bodyfat is the same???
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  16. #16
    Registered User GEORDIE.NI's Avatar
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    In my opinion lower reps while cutting has worked better for holding more muscle while losing weight. Its helps you to hold on to more strength while in a calorie deficit. The muscle got there with heavy weight and thats what is going to keep it there. Dorian Yates for example preached this fact and he was the king of conditioning.

    The point about latic acid build up in marathon runners does not hold up in my opinion, the reason for their low bodyfat is because of running for hours with their body in a constant catabolic state, this is also destroying their muscle, how many of us want to look like marathon runners.

    How many extra calories will u burn when doing more reps in a workout 100 max, 10 mins light cardio will do the same for you.
    My advice is keep the reps low and preserve your hard earned muscle and do your cardio to burn the fat. Simple..
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  17. #17
    Not now chief... TonySturch's Avatar
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    Originally Posted by GEORDIE.NI View Post
    In my opinion lower reps while cutting has worked better for holding more muscle while losing weight. Its helps you to hold on to more strength while in a calorie deficit. The muscle got there with heavy weight and thats what is going to keep it there.
    ^^^^ THIS !!!!!!

    To lose weight you have to restrict calories, plain and simple. In a caloric defecit, youll be able to do less work, which means youll likely have to give up either some weight, or some reps. If youre body sees that youre taking in less food than it was, itll try and shed muscle. Keeping teh weight up will give the body a reason to keep the muscle.
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  18. #18
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by TonySturch View Post
    ^^^^ THIS !!!!!!

    To lose weight you have to restrict calories, plain and simple. In a caloric defecit, youll be able to do less work, which means youll likely have to give up either some weight, or some reps. If youre body sees that youre taking in less food than it was, itll try and shed muscle. Keeping teh weight up will give the body a reason to keep the muscle.
    +1

    Keep the weights heavy while in a cut. Add in some calorie, and restrict some calories. You'll be fine.
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