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    Registered User training12's Avatar
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    High weight low rep v Low weight high rep

    Completed strong lifts program twice. Not progressing further
    Will shifting to high reps on lower weights help. What are the advantages. Aim is to lose weight.
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    Registered User George2100's Avatar
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    Give it a try. Different things work for different people.
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    Registered User training12's Avatar
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    I was doing stronglifts

    For high rep i'm on 3x12. Should I be doing more sets or reps?
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    Registered User George2100's Avatar
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    Originally Posted by training12 View Post
    I was doing stronglifts

    For high rep i'm on 3x12. Should I be doing more sets or reps?
    Can’t really give you advice without seeing your whole routine and knowing what your lifts are man
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  5. #5
    Registered User training12's Avatar
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    Stronglifts completed

    My form on some towards the last few sessions was not strong
    Squat 90kg
    OH Press: 25kg
    Bench: 50kg
    Dead Lift:10kg
    Barbel Row: 60kg

    Low weight High rep have started on this weight 3x12 have tried 3x15

    squat 30kg
    OH press 15kg
    Bench:30kg
    Dead Lift 60 kg
    Barbell Row 30 kg


    other weight exercises machines also doing low weight high rep
    Tricep 40kg
    Bicep Curl 25kg
    Leg Raises 30kg
    Leg Extension 50kg
    Leg Press 50 kg
    Shoulder 20 kg
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    Registered User DCSpartan's Avatar
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    YOu need to focus on strength. High rep sets of 30kg bench presses isnt going to get you anywhere.
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    Registered User WakingOp's Avatar
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    You should check your nutrition/ recovery. You should be able to ride strong lifts further than that. Unless you are extremely small.

    You may need longer rest periods between sets. I can rush through workouts and still hit my target weights- usually, but I think I'm a freak. Years of suspended license have left me with much better than average conditioning. But even then, if I'm really feeling it- 1 minute rest don't cut it.


    This actually made me realize I'm starting to autoregulate.

    Lately, my joints been bothering me, so I've been "taking it easy". If you are properly motivated, you can just go work up to the last weight you did... it should feel too light. So you add weight and then start. Or, just do the same weight again. It shouldn't repeat too many times before it gets boring and you NEED to add more. But, that is only if you are motivated. You WANT the bar to be heavy.

    If you want to do high reps, you need a double progression. Do 3x8. Then 3x9, etc. Then you have to add weight when you hit 12, and start over. It's gonna be really slow
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    Bands and chains FurtadoZ9's Avatar
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    In addition to the information you provided

    Age?
    Height
    Starting bodyweight and current bodyweight

    When you say you ran the program twice, how long did you run each cycle? On each cycle, what were your starting weights for each exercise and where did you stall?

    Something tells me it was ran incorrectly, or like mentioned your recovery hasn't been great.
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    WOATbrah of peace :) sooby's Avatar
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    either you just need to eat more and get bigger or you didn't milk stronglifts for the progression that you could have.

    doubt higher reps will help you here unless you address the elephant in the room
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    Weak and foolish OldFartTom's Avatar
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    Originally Posted by training12 View Post
    Completed strong lifts program twice. Not progressing further
    Then stop doing StrongLifts and move to MadCow, which is what StrongLifts says you should do at this point! they even offer a free download of a MadCow xls (definitely they used to anyway, if not Google it)

    Originally Posted by training12 View Post
    ... Aim is to lose weight.
    Then go and read https://www.bodybuilding.com/fun/macronutcal.htm because 95% of weight loss is diet not exercise
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Diet restarted, target 69.x Kg, progress poor so far :(
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    Registered User daudi81's Avatar
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    If your goal is to lose weight, that is done by nutrition & how much you eat (stay in a caloric deficit). It has absolutely nothing to do with high rep / low rep mumbo jumbo.
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  12. #12
    Registered User training12's Avatar
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    Thanks for the replies.

    I completed two 12 week cycles of stronglifts.
    Weights I finished at are above, deadlift should be 100kg
    The aim is to drop weight. Can build muscle to do that. Am on a calorie deficit. Was looking for other methods which can help. I want to drop around 30 pounds. Over the last few weeks I have dropped 5 pounds. Could be water weight.
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    Weak and foolish OldFartTom's Avatar
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    Originally Posted by OldFartTom View Post
    Then stop doing StrongLifts and move to MadCow, which is what StrongLifts says you should do at this point! they even offer a free download of a MadCow xls (definitely they used to anyway, if not Google it)

    Then go and read https://www.bodybuilding.com/fun/macronutcal.htm because 95% of weight loss is diet not exercise
    I still agree with the second bit --> diet is key to weight loss

    But reading the weights again, I'd like to change my mind on my first point
    I am assuming you are giving the total of bar and plates (as this is the convention)

    Squat 90kg
    OH Press: 25kg
    Bench: 50kg
    Dead Lift:100kg
    Barbel Row: 60kg

    These are weird weights
    your row is > bench
    your OHP is only 1/2 your bench

    There has to be some kind of serious form problem with row and OHP??
    I think there is mileage to restarting Stronglifts one last time and looking at form, the numbers above don't add up?
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Diet restarted, target 69.x Kg, progress poor so far :(
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  14. #14
    Registered User training12's Avatar
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    Originally Posted by OldFartTom View Post
    I still agree with the second bit --> diet is key to weight loss

    But reading the weights again, I'd like to change my mind on my first point
    I am assuming you are giving the total of bar and plates (as this is the convention)

    Squat 90kg
    OH Press: 25kg
    Bench: 50kg
    Dead Lift:100kg
    Barbel Row: 60kg

    These are weird weights
    your row is > bench
    your OHP is only 1/2 your bench

    There has to be some kind of serious form problem with row and OHP??
    I think there is mileage to restarting Stronglifts one last time and looking at form, the numbers above don't add up?
    Doesn't include the bar. Form at these weights for all of them had problems. need to work on my shoulders. Tried the machines and dumbells, hasn't helped. Now am doing pull ups.

    Is why I started lower weights to keep the form but higher weights. Don't know if will be on any benefit.
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    Registered User WakingOp's Avatar
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    Well if you don't count the bar, idk why do many people are doing that suddenly... you can add 15kg by using a technique bar instead. Gains...

    Seriously though, count the total weight or you will have issues when you try to use percentage based methods(you will) calculators will be way off when you try to change rep range, etc. Plus it's an extra 20kg, you are stronger than you give yourself credit for
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