posted Wed, 03/28/2018 - 17:30
3418
+ 1 fat loss on high rep or low rep
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Normally people say that when you are cutting fat go on high rep with moderate weight, my question is that can we reduce fat on low rep with heavy weight or not? i clear my query more easy to understand that diet control is only main factor or low & high rep exercise reduce fat.
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AnonIt doesn't matter how many reps I do or how heavy I go, I'm still fat.
Do you need a cuddle? :(
Kibby does awesome cuddles
Anonlol, I'm good. I was saying it with pride.
Diet alone will determine weight loss or weight gain. The amount of reps you do will do fuck all nothing for weight loss if you are consuming more calories than your TDEE. I view the number of reps I preform as tailored towards whether I am trying to grow in size or increase strength. The 8-12 rep range is my sweet spot for growth whereas upping the weight and dropping the reps to 5-6 is where I go when focusing on strength gains and less on size.
Diet, diet, cardio, diet for fat loss
GlycogenGuyYou will burn more calories at rest with more muscle mass. Also its important to keep your heart rate within the fat loss zone. If you exceed your target for fat loss you will go into heart health mode basically benefitting your cardiovascular system instead of burning fat.
i dont really experience more fat loss one way or the other whether i do high or low reps. for me, fat loss is more closely associated with my diet and cardio regimen. i have read that high reps would tend to help more since your body is doing more reps its doing more total work, keeping your metabolism up but thats not what i have experienced. i think that more important than your total amount of reps would be the pace in which you are working out.
I think that you do burn more calories with higher reps, but the increase in calories burned is so marginal that it isn't going to show on your body or on the scale.
I am with you- diet, diet, cardio, diet for weight loss. Getting your macros in while keeping carbs at or below 1/2 gram per pound of lean body mass and cardio as an added benefit will do it every time.
As I'm sure everyone said ..diet ..diet..diet..
That being said, I feel like I hold on to more muscle while dieting and doing cardio if I lift heavy, but that's just me.
I also lift heavy while dieting to avoid my strength taking a dive. I am dieting right now and supporting about 220 lbs of lbm with 75g carbs. 50g come first thing in the morning right before I lift and the other 25g come immediately after. That is enough for me not to lose any strength, get some fast digesting cards in immediately after with my protein shake then cruise through the rest of the day on protein and healthy fats. Works wonderfully for me.
I also lift heavy while dieting to avoid my strength taking a dive. I am dieting right now and supporting about 220 lbs of lbm with 75g carbs. 50g come first thing in the morning right before I lift and the other 25g come immediately after. That is enough for me not to lose any strength, get some fast digesting cards in immediately after with my protein shake then cruise through the rest of the day on protein and healthy fats. Works wonderfully for me.
*edit- didn't mean to post twice. I hit the back button on my browser and it took me back to the comment so I hit save, then it double posted. It's late and my brain is getting stupid. My bad fellas
you are just low on carbs, that's all.
Very true buddy
As most have stated, diet plays a crucial role in fat reduction. I alternate my training. One week, high reps/sets with up to 70% of my maximum heavy weights, with 45 seconds to 1 minute between sets. The next week its low reps/sets with maximum weights with total 1-2 minutes between sets.For me - I get the best of both training approaches.
Hi oz,
Do you notice any difference or feel any different on any given week when switching up?
Yes - on the light high rep/set weeks I actually have a lot more muscle soreness (in a good way), and on the heavy low rep/set weeks I can do my maximum weights and not suffer from injuries as much. I have a recurring shoulder problem which is exacerbated by heavy bench - the week in between seems to give it time to heal a little. I used to train like this years ago, but then got out of the habit and went consistently heavy - and paid the price in injury.
Of all the healing strategies I've tried with various shoulder injuries resulting from Heavy flat benching, including shoulder impingement & rotator cuff pulls etc - less volume meaning less sets seems to work the best. Even better than more rest and days off between benching sessions.
I'm starting to suffer lately with bench press. It's almost like I'm trapping nerves in my hands or something. And also with pull ups.
I to train heavey but I'm going to have to switch things around a bit I reckon.
I've been training light lately due to flu ect and in all honesty I feel like I'm getting more of a workout and I'm feeling better in genral
Give the alternating week thing a go mate - in all honesty, I get a better pump on the light week, than on heavy week.You wont lose any size and you actually see more muscle striations and veins.
Thanks mate
I'll give this a go and see how things go
Cheers oz
No probs - I would be interested to hear your opinion after you try it for a month. Apart from the reasons stated earlier - I like this system of working out because you get to develop both strength and endurance.
I'll definitely keep you posted buddy
basskiller89It would primarily come down to your heart rate while doing either. As Makwa said, HIIT has the EPOC effect
In my experience it is easier to make your lifting session into more of a cardio experience by lifting moderate weight with more reps and decreasing time between sets. Pretty much classic hypertrophy training and I am a dripping mess. Go into the heavy weight with low reps which is basically strength training and I'll barely break a sweat.
I also tracked this using my heart rate/calorie monitor. During an hour of hypertrophy training I would burn up to 500 cals. Strength training I was around 300 cals. An hour on the spin bike I would burn through 700 cals if really pushing it. The thing with the weight training compared to the cardio though is that the EPOC from weight training lasts up to 4 hours so my metabolism is revved up for a long time after weight training and burning more cals than baseline over that time period. Once you step off the spin bike or your cardio machine there is no EPOC and your metabolism goes back to normal. HIIT does have an EPOC effect but LISS does not.
cardio and a good diet = fat loss
muscles can't count!
Ronnie Coleman
Living4ThePumpThe way we train has no influence on if you lose weight. That's totally dependent on calorie balance (calories consumed vs calories burned). Weight training when cutting has one purpose: maintaining your hard earned lean muscle mass. And that will be achieved, by my own experience and studies too, with maintaining your training intensity (load on the bar). There's a study from Lyle McDonald which showed that when intensity is maintained, total volume (number of sets) can be cut by up to 2/3rd and lean muscle mass can be maintained.
So continue lift heavy to maintain your lean mass, adequate protein intake and create a moderate calorie deficit.
To help create that deficit, cardio can be implemented. Cardio now has the purpose to raise your calorie expenditure over the day/week. This can be done anytime you want. Post weight training, in the morning etc. Do what fits your daily life. I prefer LISS (low intensity steady state) cardio just because it doesn't interferes with weight training. HIT cardio uses the same paths as muscular recovery does and you also have more muscular stress while doing HIT. My Legs wouldn't stand that a day after Leg Day lol.
Sure you can do it without cardio but from my own experience cardio will help and also will let you eat a bit more food. Especially if you have a sedentary job and not burning much during normal life activities this way. Also weight training DOESN'T burn that many calories all people think it would. So cardio can really be beneficial also for overall health.
Hope that helped
Regards
Your first sentence is simply not true.The way you train can greatly influence your weight and level of fitness.Don’t believe me go train with a collage football team,wrestling,or distance running.You will learn very quickly that the way you train makes a world of difference.The body adapts to specific training to accomplish specific needs.
Living4ThePumpMy sentence was referred to weight training style and calorie output. You won’t burn much more calories doing 15 reps vs 8-10 reps. And weight loss is determined by calorie balance. That’s what I meant.
That wrestling and football training is something different than weights is logical. It’s way more exhausting for the cardiovascular system than weights and thus you burn much more calories, that’s right. But my answer like I said was referred to his question and he asked in terms of weight training. And there it won’t make you burn a ton more of calories and because of that losing weight doing high reps.
Regards
Thank you for clarifying that for me.I would agree for the most part,however lifting intensity can greatly influence calorie burning as well as cardio intensity.Sprinting for example will leave you with a more muscular build than jogging for distances.The difference between the bodies of Eddie Hall and Phil Heath is not only their diets.It is certainly training as well.
Great reply! +2
Living4ThePumpThank you Sir !
It all works. But... it is now well proven that the afterburn from HIT (heavy ass weights @ lower reps) provides more efficient fat burning
MightyMatt812I lift heavy early sets and burnout super sets after get the best of both worlds!! You won’t achieve your goals unless you push yourself to complete failure and proper diet to repair
I prefer to lift heavy and do HIIT for cardio.The game is about adaptation and you want the muscles to know they are needed.Wind sprints are my go to.
Thats it. Im very similar.
I do believe in deload of course and periodising everything too
Gotta keep confusing rhe body!
Exactly!I recently have been doing block training and HIIT for cardio.The block training is a lot of whole body workouts.I feel it burns fat as well.I change block every four weeks.Each block has a different set of lifts.Similar to Olympic lifting.Im kinda getting old for it but so far so good.
Well if you're looking to lose weight and reduce some body fat, diet is going to be the major decider on whether or not your goals are achieved. Losing weight is really about energy in vs. energy out are you burning more calories than you're taking in. Now everybody's body is different, and you know your body best, so you'll be able to answer this question best. You have to evaluate yourself while engaging in both high reps with low weight and low reps with high weight. Because we know there are certain things your body does while exercising (sweat more, increase internal body temperature, increase heart-rate) as a likely indication that it is burning fat, you then just need to decide which method of weight-lifting gives you more of that.
I tend to find that high reps with lower weight are usually associated more with leaner muscle gains and that low reps with high weight are associated more with a bulkier build
I'd say you probably want to go with high reps
Outside of diet
Moderate to Heavy weight with short rest periods works better than low weight/high reps for me.
I Stick to 8-10 reps per set
Take 5 long deep breaths as my only rest break
You can cut on high reps, low reps, or no reps at all. Won’t make much of a difference. People like high reps because it means slightly more calories burned per workout (usually) but what really matters is what you’re eating.
Yes of course.
Calories determine fat gain or reduction.
One can lose fat using any form of exercise if calories are managed properly