strength training...

In article said:

i've alwayas been taught to lift light with more reps. but
now i've been hearing that the best method--i.e. for
revving your metabolism, afterburn, burning fat--is to
start by lifting heavy for at least ten reps and
eventually working up to 15 reps...

what method is better?

Lifting weights doesn't "rev your metabolism" or burn a
great deal of fat. I don't know what you mean by afterburn.

As long as you're in the 5-15 rep range, you're in the right
ballpark for strength training. Worrying about whether 12
reps is "better than" 15 is a waste of time, a micro-
optimisation that has little or no observable effect.

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

i'm not worried about the amount of reps really.. i'm more
concerned with lifting light vs. heavy...

"Donovan Rebbechi" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

In article <[email hidden]>, proudest

m0nki said:

i've alwayas been taught to lift light with more reps.
but now i've been hearing that the best method--i.e. for
revving your metabolism,

afterburn,

Quoted message said:

Quoted message said:

burning fat--is to start by lifting heavy for at least
ten reps and eventually working up to 15 reps...

what method is better?

Lifting weights doesn't "rev your metabolism" or burn a
great deal of fat.

I

Quoted message said:

don't know what you mean by afterburn.

As long as you're in the 5-15 rep range, you're in the
right ballpark for strength training. Worrying about
whether 12 reps is "better than" 15 is a waste of time, a
micro-optimisation that has little or no observable

effect.

Quoted message said:

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

i'm not worried about the amount of reps really.. i'm more
concerned with lifting light vs. heavy...

"Donovan Rebbechi" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

In article <[email hidden]>, proudest

m0nki said:

i've alwayas been taught to lift light with more reps.
but now i've been hearing that the best method--i.e. for
revving your metabolism,

afterburn,

Quoted message said:

Quoted message said:

burning fat--is to start by lifting heavy for at least
ten reps and eventually working up to 15 reps...

what method is better?

Lifting weights doesn't "rev your metabolism" or burn a
great deal of fat.

I

Quoted message said:

don't know what you mean by afterburn.

As long as you're in the 5-15 rep range, you're in the
right ballpark for strength training. Worrying about
whether 12 reps is "better than" 15 is a waste of time, a
micro-optimisation that has little or no observable

effect.

Quoted message said:

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

Quoted message said:

what method is better?

Better for what?

If you want to reduce the number of calories going to your
fat cells without changing your eating habits: Then lifting
to add muscle mass will achieve this. More muscle mass will
demand more ongoning calories; thus less will be going to
fat cells. Adding muscle mass usually means heavier.

If you are running and lifting heavier weights, overtraining
can become a concern.

Gleshna - Multi-Thousandaire

DA LAKES: Da Lake Tube:
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new Lake Movie: unsalted.tvunsalted.tvOpen ↗ Da Bears ???????

In article said:

i'm not worried about the amount of reps really.. i'm more
concerned with lifting light vs. heavy...

My opinion is that you should be lifting 60% max or more for
anything besides warmup sets. Even 60% is only applicable
for a lot of volume/sets (e.g. 10 sets of 10), or people
fairly new to weights, otherwise you should be working with
70-85% of your 1 rep max.

If you're fairly new to weights, it's a good idea to start
with a relatively easy weight (about 60% or something you
can do a couple of sets of 15 with) to learn proper form,
strengthen connective tissues, etc like base building in
running -- you're laying down a foundation for heavier
training later on.

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

Ideally, you would periodize your training. Starting with
hypertrophy (low weight, high reps), move to strength
development (higher weight, fewer reps), then a power
development phase (medium weight, few, but fast movements).

The more muscle mass you add, the more energy you will
burn at rest.

"proudest m0nki" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

i've alwayas been taught to lift light with more reps. but
now i've been hearing that the best method--i.e. for
revving your metabolism, afterburn, burning fat--is to
start by lifting heavy for at least ten reps and
eventually working up to 15 reps...

what method is better?

"Donovan Rebbechi" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

In article <[email hidden]>, proudest

m0nki said:

i've alwayas been taught to lift light with more reps.
but now i've been hearing that the best method--i.e. for
revving your metabolism,

afterburn,

Quoted message said:

Quoted message said:

burning fat--is to start by lifting heavy for at least
ten reps and eventually working up to 15 reps...

what method is better?

Lifting weights doesn't "rev your metabolism" or burn a
great deal of fat.

I

Quoted message said:

don't know what you mean by afterburn.

If you increase muscle mass, you certainly increase
your energy expenditure at rest which would "rev up
the metabolism". The afterburn is the elevated oxygen
consumption following exercise. It occurs after any
kind of exercise. There are mixed results on how the
duration and/or intensity impacts the amount of
"afterburn". As for the effect of the afterburn on
weight loss, it is small, but over time will cause an
additional loss of weight, but then eating a meal
also increases one's metabolism for a period of time
after the meal.

Quoted message said:

As long as you're in the 5-15 rep range, you're in the
right ballpark for strength training. Worrying about
whether 12 reps is "better than" 15 is a waste of time, a
micro-optimisation that has little or no observable

effect.

One also need to define strength. There is an
interaction between the reps and the mass lifted.
Lifting a few reps with high weight is better for
increasing the maximal strength of a muscle than
lifting low weight a lot (the latter is the method used
by bodybuilders to build those large muscles). Olympic
lifters are not as interested in getting big as they
are in getting strong (or more powerful really).

Quoted message said:

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

Sam wrote in message ...

Quoted message said:

Ideally, you would periodize your training. Starting with
hypertrophy (low weight, high reps), move to strength
development (higher weight, fewer reps), then a power
development phase (medium weight, few, but fast movements).

The more muscle mass you add, the more energy you will
burn at rest.

For those of us who gain muscle mass too fast, sticking to
lighter weights and higher reps seems to do the trick. My
problem has always been gaining too much mass, both in my
legs and arms. People with alot of fast-twich muslces can
get pumped up very quickly when doing explosive exercise.
For me also my weight can fluctuate by as much as 10 pounds
when I'm pumped and full of glycogen/water. When in this
state of carbo-load before a long run or bike ride in excess
of 4 hours, I feel sluggish for up to an hour at the
beginning.

- Tony

Quoted message said:

"proudest m0nki" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

i've alwayas been taught to lift light with more reps.
but now i've been hearing that the best method--i.e. for
revving your metabolism,

afterburn,

Quoted message said:

Quoted message said:

burning fat--is to start by lifting heavy for at least
ten reps and eventually working up to 15 reps...

what method is better?