What exactly is heavy lifting?

[Balanis]

Ok - how would you categorize or separate heavy lifting from light and moderate lifting? where exactly is the difference?

would i dont know having a chest Incline press of 66 lbs and doing 4 sets of 12 be set as light lifting because it has more reps than i dont know, 4 sets of 4 reps with 80 or more lbs? even if the last 4 reps are killer to do in every set?

just trying to get that question in the clear so i can start adjusting what im doing if need be!

[thehord13]

Heavy is from 4-6 reps in my opinion. You know you are lifting heavy when the first rep is almost as hard as the last.

[TheNewestGuy]

If we're talking to failure:

Heavy: 1-5 reps
Medium / Traditional Hypertrophy: 6-12
Light: 13+

[thehord13]

^ I second that. Just don't go below 4 reps because 1-3 reps is a power lifter's rep range, unless that's what you're into.

[NitrogenWidget]

^ I second that. Just don't go below 4 reps because 1-3 reps is a power lifter's rep range, unless that's what you're into.

I'm on a cut.
I try to do 5x5.
sometimes I can't get 4 on the last set so i'll add a few sets at whatever reps I can do.
Even if it's 2.

I hate dropping weight.

[blkbelt42]

something you can't get more than 6 reps out of.

[Kelvandros]

If we're talking to failure:

Heavy: 1-5 reps
Medium / Traditional Hypertrophy: 6-12
Light: 13+

This is what people are referring to. A mix of heavy and medium can be good for getting past certain levels, as well as increasing volume on days that you're too sore or unmotivated for another reason.

Light lifting has been compared more to cardio than to actual "lifting" when counted in one's excersizes.

[bigollie2006]

^ I second that. Just don't go below 4 reps because 1-3 reps is a power lifter's rep range, unless that's what you're into.

Any rep range is fine, its more about the intensity in which you are lifting and the total volume of your workout imo. I know when I get done with my 8 sets of 3 my upper body hurts for days, and that's just the start of my workout but the intensity is the real key

[Balanis]

Any rep range is fine, its more about the intensity in which you are lifting and the total volume of your workout imo. I know when I get done with my 8 sets of 3 my upper body hurts for days, and that's just the start of my workout but the intensity is the real key

how would you rate this workout, like chest for example:

Press w/ around 70 lbs - 4 sets of 12
Inline press w/ around 70 lbs - 4 sets of 12
declined press w/around 70 lbs - 4 sets of 12
cross over with girl weight (bout 8 lbs per side) - 4 sets of 12
peck deck machine around 11 (might be more even, need to see how much the bars are, its 5 bars hehe) - 4 sets of 12.
Flies - free weights of 5 pounds (girly weight) - 4 sets of 12
a machine which name in english i do not know (makes you strech and close at the same time) with same weight as crossovers - 4 sets of 12

and 4 exercises of 4 sets of 12 for triceps. + 20 mins of cardio.

[JiggSaw]

Heavy is from 4-6 reps in my opinion. You know you are lifting heavy when the first rep is almost as hard as the last.

I follow this as well. If I can do more than 6, I add weight.

[Sideburno]

I do 5x5

[Balanis]

how would you rate this workout, like chest for example:

Press w/ around 70 lbs - 4 sets of 12
Inline press w/ around 70 lbs - 4 sets of 12
declined press w/around 70 lbs - 4 sets of 12
cross over with girl weight (bout 8 lbs per side) - 4 sets of 12
peck deck machine around 11 (might be more even, need to see how much the bars are, its 5 bars hehe) - 4 sets of 12.
Flies - free weights of 5 pounds (girly weight) - 4 sets of 12
a machine which name in english i do not know (makes you strech and close at the same time) with same weight as crossovers - 4 sets of 12

and 4 exercises of 4 sets of 12 for triceps. + 20 mins of cardio.

so this routine is doing nothing for me?

[midcoastking33]

so this routine is doing nothing for me?

Way too much volume

[Balanis]

Way too much volume

not too sure i understand this statement...

[Ancher]

so this routine is doing nothing for me?

This is very close to my mondays workout. I take the last 2 sets to failure and ive made strength gains very single week. Im a big fan of the 12 rep range with this volume. IMO if your not progressing with this workout your diets off, resting to long between sets or not pushing yourself hard enough.

[Balanis]

This is very close to my mondays workout. I take the last 2 sets to failure and ive made strength gains very single week. Im a big fan of the 12 rep range with this volume. IMO if your not progressing with this workout your diets off, resting to long between sets or not pushing yourself hard enough.

i wont hit the 1 month back at the gym mark untill next april 7th, so i wont say i havent been doing progress, i just want to be sure if im as stated above, "heavy lifting"or hypertrophy lifting and what the differnece between the two would be...

[csbrown147]

Heavy lifting = Attempting to lift anything that is heavy enough to make you fart. Doesnt have to be a loud fart, even a silent one counts as heavy lifting.

[csbrown147]

Ok now that i got my joke out of the way here is my serious answer below (actually happened to my friend all the time):


Option A:
Heavy days the weight should challenge you for 6 – 8 reps.
Moderate days the weight should challenge you for 10 – 12 reps.
Light days the weight should challenge you for 15 – 20 reps.

Option B:
But if your more focused on percentages. We had this chart in the weight room in my high school (way back when) and we would use that for our lifting. So if our one rep max was 100 lbs the chart broke it out for us by percentages. 100% = 100lbs, 90% = 90lb, 80% = 80lbs,… and so on. If you are looking for that type of method, I would suggest just maxing out one day with a friend (spotter), break out your percentages and then look at it this way:
Heavy: 80% – 90%
Moderate : 60% - 70%
Light: 40% – 50%

I would go with Option A because its just easier and that’s the current system I use. and keep in mind my advice is not gold and many people have other system that work for them. Hope that helped and good luck!

[Balanis]

Ok now that i got my joke out of the way here is my serious answer below (actually happened to my friend all the time):


Option A:
Heavy days the weight should challenge you for 6 – 8 reps.
Moderate days the weight should challenge you for 10 – 12 reps.
Light days the weight should challenge you for 15 – 20 reps.

Option B:
But if your more focused on percentages. We had this chart in the weight room in my high school (way back when) and we would use that for our lifting. So if our one rep max was 100 lbs the chart broke it out for us by percentages. 100% = 100lbs, 90% = 90lb, 80% = 80lbs,… and so on. If you are looking for that type of method, I would suggest just maxing out one day with a friend (spotter), break out your percentages and then look at it this way:
Heavy: 80% – 90%
Moderate : 60% - 70%
Light: 40% – 50%

I would go with Option A because its just easier and that’s the current system I use. and keep in mind my advice is not gold and many people have other system that work for them. Hope that helped and good luck!

it certanily helped - might even mix it, do heavy lifting with the muscles i know i have strenght in (legs chest and back) and do moderate bicep - tricep and shoulders which are the areas im not very strong in to increase streangth and endurance? or is it the other way around?

just trying o maximize efectivness

[bigollie2006]

Way too much volume

Disagree. I have alot of volume in my routine. Very heavy lifting 70-95% of my 1rm.

As far as sets I have recently switched form 5x5 with just about everything but assistance lifts (3x10 for them) to 8 sets of 3 at a much heavier weight. I lift a minimum of 3 times of week, usually around 4-5 and I also do some cardio once in awhile.

Even though I am on a cut, I still lift like I am trying to get stronger, any less intensity is not tolerated in the gym. Plus my diet is just about on point 99% of the time. I stay in about a 1000-1500 calorie deficit everyday and have made consistent gains in strength and have no lost any at this point.

For example my deadlift day Looks something like this

Deadlifts - 325x3x3, 365x2x2 (from a 4-5" platform to work floor strength) then 405x1, 415x1 normal

Cable rows - whole rack 3x10 (would go heavier/less reps but its not heavy enough to I stick with 3x10

Barbell rows - 135x5x5

pull ups - 10 chins 10 wide grip pullups

bicep curls - 20-30lbsx3x10

static holds - 315 for as long as possible (trying to reach 30-45 seconds before I increase weight)

Plate pinches - 45lb as long as possible

I then do some cardio to finish out the day, usually i am BEAT so I only do 10-15 minutes keeping my heartrate in the 140-170 range.


I also do 10 minutes of warm up biking before I workout to get some blood going and limber up. As long as you keep lifting HARD and HEAVY then you will be dood. Keep trying to make gains in the gym and you will be fine. Goodluck OP

[csbrown147]

it certanily helped - might even mix it, do heavy lifting with the muscles i know i have strenght in (legs chest and back) and do moderate bicep - tricep and shoulders which are the areas im not very strong in to increase streangth and endurance? or is it the other way around?

just trying o maximize efectivness

The workout I am currently doing mixes in heavy, moderate and light lifts in one workout. So monday is heavy chest, wednesday is light and friday is moderate.

But I would definitely hit each each muscle group with a mix. Just because you are stronger in your legs doesn't mean you want to go easy on your arms. I would also focus on building your entire body versus just your "stronger" areas. If you do that you might run the risk of becoming unbalanced. Then you are going to be faced with trying to get your body proportionate.