Is using heavy weights,less reps good for weigh training or..?!
Question: Will you explain me the theory behind heavy weights,less reps!
Whats the goal of doing it!!
Won"t I get tired even after doing just one set?just wondering!,new to GYM!!
Answers: Will you explain me the theory behind heavy weights,less reps!
Whats the goal of doing it!!
Won"t I get tired even after doing just one set?just wondering!,new to GYM!!
this thoery is to gain muscle mass...and strength...but may not burn fat as much...although that is debated....primarilly used to increase overall strength.
If you are new you should concentrate on lifting with good form and higher reps lower weight...this way you strengthen smaller muscles that will help you with stabilizing and prevent injury, and then gradually work with heavier weights as you naturally get stronger...and you willbe suprized how fast that happens if you work hard.
If you want a great guide to wieght training...
go to ...
www.bodyforlife.com
www.absolutions.com
for the first month do 4x10 at a weight u can do that with then start doing pyramids!
It design to help a individual get "rip." The heavy weights causes the muscle fibers to rip or tear. As they repair themselves that become bigger and are able to handle more weight. The thought is high weights/low reps = mass, low weights/high reps = tone.
if you want endurance, you do more reps with less sets and less weight. This will give you more endurance and help burn fat and make you look "cut". If want power, you should do more weight and less reps, then you also should do more sets. This will not burn as much fat but it will build more muscle and make you look bigger, but not necessarily as toned as an endurance workout.
Personal Trainer here..
I specialize in training Juniors and Seniors in highschool preparing them for their strength training programs at their colleges for sports. .Mainly football basketball and baseball players..
More weights.. Less reps is used for Strength... Pure strength.. Not necessarily for putting on mass.. Body builders train differently to put on mass.. But most body builders are not as strong as people that train for strength purely.. For example a power lifter would lift more weight than a body builder any day.. Body builders will stick in between 12-15 reps.. Never less never more.. Atleast for unatural body builders.. More weight less reps.. Strength... Less weight more reps... Definition and calorie burning
It depends on what your goals are.
Heavy weights or a more strenuous effort works the type II (twitch fiber) muscles that build mass making you buff.
If you run, or do other aerobic exercises it makes your heart stronger, makes you burn more excess energy (fat) and works the type I muscle fibers (that don't get buff as much as they get stronger).
Like I said... It depends on what your goals are.
First and foremost, don't push yourself beyond your limits. When you start experiment to see what your ranges for weights are, everybody is built different. Lift weight that is challenging and increase it a little each week to keep it challenging. It's a lot easier to injure yourself than you think.
Here are a couple of awesome example workouts. I've done all of them over the years and they all have their strengths.
1) The typical gym meathead:
Lift 10 rep sets of bench press, curls, lat pulldown, incline bench press, decline bench press, and V pulldown. Do 3 to 4 sets of each and brag regularly about how much you can bench as often as possible. If you do well you will build big biceps, chest, and shoulders and you'll be able to brag a lot about how much you can bench. A kegger gut is optional since none of these workouts works your core. (These guys annoy me if you didn't notice).
2) The graduated meathead
Do hard weight workouts in targeted regions for maximal build with a shorter recovery time. For instance, you could workout your chest tricepts and shoulders one day, back bicepts and forearms another, and lower body and core another. Alternate these and focus on sets of 10 or 8. Push hard because by separating regions you won't get tired as fast and you'll build muscle a lot faster without the debilitating recovery periods resulting from the typical meathead method. In no time you'll be in good shape head to toe and the heavy weight will give you that buff ripped look.
3) The Brad Pitt playing Acillies method (my personal fav):
Start with a stretch (do as many muscle groups as you can) followed by a run. Alternate days between endurance (low speed, long distance) to increase aerobic and hard sprints (fast, short distance) to increase anaerobic threshold. A run is awesome because it makes your heart stronger increasing blood flow (which feeds your muscles more oxygen and nutrients later in the workout and warms you up). Stretch after the run (this is important because your body loosens up a lot better after it's warmed up). Follow this by lifting weights. I suggest coming up with a system of alternating specific muscle groups like the graduated meathead method. Personally I focus on shoulders back tricepts core and chest (lower body gets ripped from sprinting). For sets I do progressive triple sets. One 10, increase the weight, one 8, increase the weight, and one 5 or as many as I can (since this one is really really hard). Usually after one triple set that muscle group is completely worn out but as I alternate through weights I work different groups so by the time I reach the end of my first set I can do it all over again. With this workout you'll burn fat really fast (I've lost as much as 13 lbs in 2 weeks one time when I got back into shape after a long slump), this is because the combined aerobic and anaerobic push greatly improves metabolism, builds a lot of lean muscle mass, and requires a lot of fat to sustain the running. In the end you won't be super-buff, but you'll be strong as hell, healthy, lean, and super cut (just think of the Brad Pitt build, not buff but ripped). BTW, females go nuts for this look, IMHO buff guys just attract other buff guys.
With all heavy weight lifting workouts you will tear muscle (good thing) not like muscle tear injuries (due to stupidity and over exerting one self). To heal up and recover from a hard workout eat lots of protein and eat healthy. Be sure to stretch so you don't get monkey arms (where your arms muscles get so tight that you can't straighten them completely) or other awkward losses of flexibility. Don't try to make up for what you lack genetically with supplements (like creatin) because you may end up doing more damage than good. And above all, don't pay too much attention to what other people say, do what works best for you. Everybody is different, that's why no one workout is the best. Chances are, most people who offer you advice in the gym don't really know what they're talking about. Research online and look for information that has strong references to the physiology behing the workouts.