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
http://bodyspace.bodybuilding.com//i...182062orig.jpg
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Thread: More reps or less reps?
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11-17-2008, 08:32 PM #1
- Join Date: Mar 2007
- Location: Ogden, Utah, United States
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More reps or less reps?
"Groot"
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11-17-2008, 08:56 PM #2
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11-17-2008, 09:04 PM #3
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11-17-2008, 09:15 PM #4
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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
C'mon son!
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11-17-2008, 10:01 PM #5
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11-17-2008, 10:17 PM #6
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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11-17-2008, 10:19 PM #7
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11-17-2008, 10:19 PM #8
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11-18-2008, 03:58 PM #9
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11-18-2008, 04:18 PM #10
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11-18-2008, 04:22 PM #11
- Join Date: Nov 2008
- Location: Visalia, California, United States
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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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11-18-2008, 04:30 PM #12
- Join Date: Jun 2007
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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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11-18-2008, 04:32 PM #13
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11-18-2008, 05:13 PM #14
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11-18-2008, 05:28 PM #15
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11-19-2008, 08:06 AM #16
- Join Date: Jan 2008
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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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11-19-2008, 09:04 AM #17
- Join Date: Mar 2007
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^^^^ 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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11-19-2008, 09:11 AM #18
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