20 rep sets for getting lean

[sivagray]

Is this correct? I was recently told at the gym I should pick weights that allow me to do 20 reps. More reps equal leaner more defined muscle definition.

[Xndndn]

Strength training. Yes this is true.

[sivagray]

Strength training. Yes this is true.

How many sets??

Thanks!

[dhimaan997]

that sounds fine ultimately it will come down to your diet

[sivagray]

that sounds fine ultimately it will come down to your diet

I knowing eating proper is crucial, does this 20 rep set apply to squats and deadlifts etc as well?

[shaneee]

That's an absolutely stupid ideology. Fat loss comes down to cals in vs cals out.

[sivagray]

That's an absolutely stupid ideology. Fat loss comes down to cals in vs cals out.

I thought working out increases your metabolism which in effect leads to fat loss when not working out? The goal is to burn fat in the gym but also be able to burn while not in the gym.

[Syconautix]

Is this correct? I was recently told at the gym I should pick weights that allow me to do 20 reps. More reps equal leaner more defined muscle definition.

This is arguably the biggest myth in bodybuilding

Leanness = low bodyfat.

Lift heavy, with low reps and lower your body fat and you will be "lean"

[Fortheboys]

please for the love of god please never talk to anybody that tells you that 20 rep sets will result in fat loss and are good for muscle "toning"

[sivagray]

please for the love of god please never talk to anybody that tells you that 20 rep sets will result in fat loss and are good for muscle "toning"

This is my current full body routine:

Squats or Dead lifts
DB Press or flys
Biceps Curls with curl bar
T Bar Row / DB Row / or Bent Over row
Tricep Pulldowns
Shoulder Press or Shoulder Shrugs
Close hand pushups

[frankie123]

This is my current full body routine:

Squats or Dead lifts
DB Press or flys
Biceps Curls with curl bar
T Bar Row / DB Row / or Bent Over row
Tricep Pulldowns
Shoulder Press or Shoulder Shrugs
Close hand pushups

your routine is all over the place. even my sister knows better..... you start working your bigger muscles to your smaller ones.....

for the love of god, go hire a personal trainer or just find a program on the site and follow it.

ps. i have a strong feeling that your are one of those justin bieber kinda guys, just wanna get tone. how u gonna get "tone" when u have nothing to "tone"

**** lifting, start eating. thank you

[sivagray]

your routine is all over the place. even my sister knows better..... you start working your bigger muscles to your smaller ones.....

for the love of god, go hire a personal trainer or just find a program on the site and follow it.

ps. i have a strong feeling that your are one of those justin bieber kinda guys, just wanna get tone. how u gonna get "tone" when u have nothing to "tone"

**** lifting, start eating. thank you

I was wondering when the daily dose of douchebaggery was going to appear on this thread.

I'm naturally athletic, I've played soccer my entire life. Never use weights, always ran and did calisthenics. This is my first time doing weights so I'm completely lost.

I know you started weightlifting with a array of knowledged already bestowed to you.

My primary goal is to lose weight 10-15 pounds and become cut and defined. Any suggestings on a good routine to start that goal?

Justin bieber sucks d**k, I don't suck d**k,I like p***y

[graptorthemashn]

I agree with all the calories in vs calories out posts. Whoever said 20 rep sets will "tone" muscles is a broscientist at their best. Lower calories by 300 from TDEE to create a deficit. If you want to use a 3x a week full body routine, include both strength training (3-5reps) one day, a 6-8 rep day and a 8-12 rep day. "toning" and "definition" is caused by low body fat surrounding muscles, not rep ranges.

[ceeco]

You'd be better off doing bodyweight exercise routines than high reps with that list.

[SugarFree1]

Nothing wrong with doing a high rep type program for strength training but as far as fat loss goes it doesnt matter much. You do want some type of resistance training to burn calories and prevent muscle loss while dieting. When I switch to cutting my programs dont change much, only my rest periods. If you can keep your rest periods short youll burn additional calories throughout your session.

[IDrinkBloodLOL]

ITT: "LOL everybody knows that increasing your volume of exercise won't lean you out! LOL BROSCIENCE"

...fukkin' morons.

You know who likes high rep sets?

RONNE MOTHERF*CKING COLEMAN


JAY MOTHERF*CKING CUTLER

(notice also that he uses abbreviated ROM, just like I ALWAYS SAY, and notice how he's always heaving bigass weight because of it. He also says he prefers benching on the smith machine, LOL eat that fat wannabe powerlifters!)

PHIL MOTHERF*CKING HEATH


KALI MUSCLE


YOU'RE ALL F**KING WRONG AND THE BEST BODYBUILDERS ON THE PLANET ARE SHREDDED AND JACKED BECAUSE THEY DO THE EXACT OPPOSITE OF WHAT YOU SAY



THE REASON YOU ARE STILL SMALL AND WEAK IS BECAUSE YOU LISTEN TO THESE MORONS

Mark rippetoe and low rep lifting can suck my motherf**king dick. The more I lift like the people in those videos and less like what all of you retards say I "should" do, the bigger and stronger I get and the better I look.

[sivagray]

Nothing wrong with doing a high rep type program for strength training but as far as fat loss goes it doesnt matter much. You do want some type of resistance training to burn calories and prevent muscle loss while dieting. When I switch to cutting my programs dont change much, only my rest periods. If you can keep your rest periods short youll burn additional calories throughout your session.

Was my routine legit or did I really put together a ****ty routine? I don't mind being wrong just have constructive criticism.

Squats or Dead lifts 2 x 20
DB Press / Flys 2 x 20
Biceps Curls and Reverse Grip Curls
T Bar Row / DB Row / Bent Over row
DB Benchpress or Fly
Tricep Pulldowns
Shoulder Press or Shoulder Shrugs
Close hand pushups