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  1. #1
    Registered User va1987's Avatar
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    Lifting heavy and Cardio?

    I hear lifting 14-20 reps a set to burn fat is required, but I also hear its a myth (According to Nick Wright on YouTube).So my main question is. "Is it better to lift heavy or moderate to burn fat?"
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  2. #2
    Serpentarius's Avatar
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    Originally Posted by va1987 View Post
    I hear lifting 14-20 reps a set to burn fat is required, but I also hear its a myth (According to Nick Wright on YouTube).So my main question is. "Is it better to lift heavy or moderate to burn fat?"
    lift heavy weights, 4-7/8 reps for compounds and some isolation exercises, and eat at a calorie deficit and you will lose fat with a balanced macronutrient diet.
    There is always someone less fortunate, with real hunger, with real adversity, who made something of themselves. What is your excuse?
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  3. #3
    Natty Beardbuilder wings_unhinged's Avatar
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    You can do both... one week, heavy weight low reps, next week, lighter weight and more reps. As long as you're stimulating and challenging the target muscles every time.
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  4. #4
    @@@@@@@@@@@@@@@@@@@ tjwoody's Avatar
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    i am doing this 5x5 on main lifts and 8-10 on supplementals. least trying. lol

    i dont know if ones better but if in a deficit i would lift as heavy with as much intensity that you can and add cardio where and when/if needed. i still cycle in some higher rep stuff more for a lil breaks to my ancient joints.
    10/01/09 325+
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    Follow my BPI self challenge log: http://forum.bodybuilding.com/showthread.php?t=162010393
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  5. #5
    Blackmill Music 10/10 th3pwn3r's Avatar
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    As wings stated, you can do both. Just make sure whatever you're doing is enough to preserve muscle mass while losing body fat.
    "Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting.Your final body weight at 5-6% will be a lot less than what you think.Talk to me again when you get in contest shape." I'd be willing to say that 95% of people on this forum accomplish nothing in years, don't be one of those people. It's sad,they seem to have the knowledge many don't but can't utilize it.
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  6. #6
    Registered User rutzilla's Avatar
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    Most people on this site want to have big muscles, 14-20 reps is on the edge of muscle endurance training and won't get you the size as easily as 8-12rep. Higher reps uses more energy but at the expense of bigger muscle gains so we normally do heavy lifting with shorter rest periods to drive up energy consumption.
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  7. #7
    Registered User stevep78's Avatar
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    Eating is the key to all fat loss.
    When I am cutting, I like to keep my compound moves heavy, bench, squat , deadift, barbell rows.
    After those are out of the way , I will then do some isolation moves where I go up to 20-25 reps.

    This may be a chest day:
    Flat Bench: 4 sets: 4-6 reps
    Incline barbell or dbell press: 4 sets: 6-8 reps
    Dips: 3 sets: 10 reps
    Flat or incline dbell fly: 3 sets: 15-20 reps
    ” The best way to make your dreams come true is to wake up.
    So wake up, forget past mistakes, forget you ever failed, in fact , forget everything. Step up and release that Animal inside”


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  8. #8
    Registered User chongo25's Avatar
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    Originally Posted by stevep78 View Post
    Eating is the key to all fat loss.
    When I am cutting, I like to keep my compound moves heavy, bench, squat , deadift, barbell rows.
    After those are out of the way , I will then do some isolation moves where I go up to 20-25 reps.

    This may be a chest day:
    Flat Bench: 4 sets: 4-6 reps
    Incline barbell or dbell press: 4 sets: 6-8 reps
    Dips: 3 sets: 10 reps
    Flat or incline dbell fly: 3 sets: 15-20 reps
    Do you keep the weight the same or add little each set?
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  9. #9
    Registered User stevep78's Avatar
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    Originally Posted by chongo25 View Post
    Do you keep the weight the same or add little each set?
    Always go up when you can but try to hit the number of reps you set up, if it's 4-6 reps, shoot for 6 but make sure you get 4.
    Same thing for the high reps, make sure you are struggling to finish the final 2 of each set.
    ” The best way to make your dreams come true is to wake up.
    So wake up, forget past mistakes, forget you ever failed, in fact , forget everything. Step up and release that Animal inside”


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  10. #10
    Registered User roybatty6's Avatar
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    Originally Posted by Serpentarius View Post
    lift heavy weights, 4-7/8 reps for compounds and some isolation exercises, and eat at a calorie deficit and you will lose fat with a balanced macronutrient diet.
    This.

    Mainly stick to heavy compound lifts and let the diet take care of the rest of it.

    Your routine should include

    Squats
    Deadlifts
    Bench Presses
    Military Press
    Barbell Rows
    Chin ups
    Dips
    Crunches
    Barbell Curls
    -80 kgs in 15 months.
    -100 kgs goal (75kgs bodyweight)

    Abs on a skinny guy is like a fatgirl with big tits, it doesn't count.
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  11. #11
    ¯¯¯¯¯¯¯ Xenic's Avatar
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    Originally Posted by Serpentarius View Post
    lift heavy weights, 4-7/8 reps for compounds and some isolation exercises, and eat at a calorie deficit and you will lose fat with a balanced macronutrient diet.
    throw in some cardio and you're golden
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