High Weight Low Reps vs. Low Weight High Reps

[Nuprin]

I've been weightlifting for a while, and I work out a lot doing cardio also. I also weigh a lot but at 22% body fat, I'm not that worried....kind of. I would like to lose a little bit more fat to be around 19% bodyfat, which is idea for a girl.

 

My question is about high weight low reps vs low weight high reps. I've noticed that I've gotten insanely stronger than before but I feel like I have bulked up in muscle on top. Even my training partner admits to it. However my midsection and lower body has become trimmer. I want my upper body to look leaner too. Should I lessen how much I lift and do higher reps (i.e. 20-25 instead of my usual 8-10)?

 

I use to bench about 80 lbs. And my back exercises (lat pull downs and pull back exercises) consist of weight around 80-100 lbs. Biceps I do 25-30 lbs a piece and triceps I do 35-40 lbs (using the machines). I also do lots of push ups and tricep dips. Should I cut back 50% and do more reps? And maybe do girly push ups instead?

[Fouts]

High rep, low rep incorporates different muscle fibers, but is not going to make an impact on how you look. Train safe, smart, use good form. Stick to a weight you can do for 12-20 reps to failure, using heavier weight for lower reps will only increase the chance of injury.

 

Genetics and diet will determine how you look. Try to "bodybuild", like Arnold use to say, like you're creating a sculpture out of clay. Work hard on your weak points, don't over-emphasize your strong points. Balance out your physique and make it as aesthetically pleasing as you can.

[somedude81]

From what I've heard, doing high weight, low reps will build mass. High reps, low weight is for toning.

[USMCHokie]

From what I've heard, doing high weight, low reps will build mass. High reps, low weight is for toning.

 

Gah...no no no...please "re-hear" the information...

 

First of all, although OP is female, general training principles apply equally to males and females...that being said, there are two ways to train:

 

(1) Heavy weight, low reps; and

(2) Heavy weight, high reps.

 

There is absolutely no benefit or use to lifting light weights...

 

Toning = larger muscle + lower body fat.

 

 

Now to address OP's specific concerns:

 

(1) You want your upper body to look leaner. There is no spot reduction. At 22% BF, I don't think you are close to completely leaning out your upper body, so your "bulkiness" (if you could even consider bulkiness) will go down as you lower your overall body fat. Continue to lift heavy weights and get stronger. Also incorporate high intensity interval training (HIIT) as your cardio component to further decrease body fat. As always, maintain a good diet.

 

(2) If you can do regular pushups, there's absolutely NO reason why you should even think about going "girly" pushups. There's also absolutely no reason you should decrease the weight you lift by 50%.

[tman666]

I'm going to pretty much echo what Hokie said, with a few things to add.

 

First of all, light weight, high reps CAN be beneficial for fat loss if it's applied properly. Performing compound movement such as squats, push ups, pull ups, deadlifts, dumbbell swings, etc. with good form and high rep speed (with less emphasis on set speed) can be good for fat loss. Sprints could be viewed as another example of this. The key with this is high intensity (in the form of speed, in this case). That's why lifting the little pink dumbbells is never going to get anyone anywhere.

 

ASIDE: Now, before I get accused drinking the CrossFit koolaid, let me emphasize that, personally, I use only bodyweight exercises such as described above on conditioning days only. Except for dumbbell swings, I would personally never use weighted squats or deadlifts for such a purpose. I know people do, and I know many people have been successful at "leaning out" this way, but I feel that using focusing on set speed with high rep weighted squats/deadlifts only leads to degeneration of form, which is counterproductive to optimal progress, and can lead to greater chances of injury.

 

I'm a big advocate of using heavy weight with all rep ranges. Obviously, the weight has to be adjusted. For example, you're probably not going to be able to get 15 reps with 80 lbs on the bench press if your max capabilities are 3 reps with 90 lbs. However, going all the way down to 45 lbs would be unproductive. The key is to understand what your capabilities are within each rep range, and try to progress in all areas (not simultaneously, mind you, but over time. This can be accomplished through periodization, but that's another subject). Try to figure out what your 2-3 RM, your 8-10 RM, and your 15-20 RM is for each main lift.

[USMCHokie]

First of all, light weight, high reps CAN be beneficial for fat loss if it's applied properly. Performing compound movement such as squats, push ups, pull ups, deadlifts, dumbbell swings, etc. with good form and high rep speed (with less emphasis on set speed) can be good for fat loss. Sprints could be viewed as another example of this. The key with this is high intensity (in the form of speed, in this case). That's why lifting the little pink dumbbells is never going to get anyone anywhere.

 

I stand corrected. I have recently been introduced to speed work by a powerlifter at the gym as you have pointed out here, which I seemed to have forgotten about...

 

But the idea is still to lift the heaviest weight you can lift for the specific workout you are doing...like tman said, speed work with little pink dumbbells aren't going to do anything...but those dumbbells are certainly useful for going up to people and doing curls in front of them...

[tman666]

but those dumbbells are certainly useful for going up to people and doing curls in front of them...

 

Agreed. They're highly mobile! Curl in the locker room, the office, in the car, on the toilet! No venue is safe from your exhibition of raw power!

 

I hear that they can be substituted for decent paper weights as well...

[USMCHokie]

Agreed. They're highly mobile! Curl in the locker room, the office, in the car, on the toilet! No venue is safe from your exhibition of raw power!

 

Hahahah, imagine the look on the face of some guy standing at the urinal next to you as you bust out your pink dumbbells and throw up some curls whilst emptying your bladder...

 

Hmmm, this might be a worthwhile investment...

[WintersNightTraveler]

I've been weightlifting for a while, and I work out a lot doing cardio also. I also weigh a lot but at 22% body fat, I'm not that worried....kind of.

 

22% is actually not bad at all, but if you want to be trimmer the key is probably changing your eating habits. As everyone has pointed out, tweaking the weights/reps a bit isn't going to make a major difference and may even be worse that what you are doing now.

 

In addition to all the good advice already given, I'd just emphasize the eating habits, increase the cardio intensity, and consider different exercises, like martial arts or cycling. Anything you enjoy more that will make your habits more regular/frequent is good.

[Chocolat]

I've been weightlifting for a while, and I work out a lot doing cardio also. I also weigh a lot but at 22% body fat, I'm not that worried....kind of. I would like to lose a little bit more fat to be around 19% bodyfat, which is idea for a girl.

 

My question is about high weight low reps vs low weight high reps. I've noticed that I've gotten insanely stronger than before but I feel like I have bulked up in muscle on top. Even my training partner admits to it. However my midsection and lower body has become trimmer. I want my upper body to look leaner too. Should I lessen how much I lift and do higher reps (i.e. 20-25 instead of my usual 8-10)?

 

Where do you carry your weight? And what do you mean by "bulked up"? Are you seeing more muscle in your upper body or do you just look bigger? If the latter, it might be that you carry more fat in your upper body, which is creating an illusion of more size now that you've grown the muscle under the fat.

 

What does your nutrition look like? This is the key to managing bodyfat, imo. And, as I alluded to above, 22% can look very different depending on where your fat is stored. If it is an even distribution throughout your body you will look leaner than if it is consolidated in one or two places. Unfortunately, the first place you put on fat is the last place you take it off.

 

Finally, you say you weight "a lot" but that you are 22% bodyfat. How is the BF being measured? Many measurement systems (especially the hand-held electrical impedance device favored by many gyms) are seriously flawed, so it could be that your bodyfat is significantly higher (or lower).

[keane2010]

I'm new to this site, but thought I'd give my two cents. As of this month, I've been lifting weights for thirty years. I currently own my own gym with commercial equipment, so I do a speed lifting workout to keep the heart going.

 

For me, I would never compromise with smaller weights or limited exercises. Instead, I'll do as much weight as I can handle for fourteen to sixteen reps, and never stop until the workout is finished. Took a year or so to figure out the right body part combinations to get a really good workout in 30 minutes, five days a week.

 

Just like with cardio, I wear a pulsemeter to ensure that I keep my heart rate high through the entire workout.

 

Since the metabolic increase can last for hours, I do this in the morning, but do cardio some evenings (early) for additional metabolic increase. I think the lean look is just about losing weight, but too many people workout with weights in a way that gives no metabolic benefit.

 

Also, I notice that too many of my friends eat too late in the day for fat loss. If bodyfat loss is needed, I eat a small meal early in the evening.

 

Not sure if it is related, but I look about twenty years younger than my twin brother.

[USMCHokie]

I'm new to this site, but thought I'd give my two cents. As of this month, I've been lifting weights for thirty years. I currently own my own gym with commercial equipment, so I do a speed lifting workout to keep the heart going.

 

Welcome to LS! I look forward to hearing your thoughts and guidance on physical fitness and nutrition.

 

 

Also, I notice that too many of my friends eat too late in the day for fat loss. If bodyfat loss is needed, I eat a small meal early in the evening.

 

Eh, I'd have to disagree with you on this one...timing of the meal is a myth that has been debunked for the most part...we don't sleep long enough for a late meal to make a difference...I think it's more of what your friends are eating than when they are eating...

[tman666]

Welcome to LS! I look forward to hearing your thoughts and guidance on physical fitness and nutrition.

 

 

 

 

Eh, I'd have to disagree with you on this one...timing of the meal is a myth that has been debunked for the most part...we don't sleep long enough for a late meal to make a difference...I think it's more of what your friends are eating than when they are eating...

 

I agree that the caloric breakdown and quantity is the primary concern. However, in order to optimize muscle gain while minimizing the chances for fat gain, timing can be important. Since carbohydrates (and protein to some extent) cause insulin response in the body, they can be "concentrated" at certain times to optimize each goal. Since insulin is anabolic, concentrating carbohydrate intake immediately before, during, and after training will promote muscle growth without significantly contributing to fat gain.

[USMCHokie]

I agree that the caloric breakdown and quantity is the primary concern. However, in order to optimize muscle gain while minimizing the chances for fat gain, timing can be important. Since carbohydrates (and protein to some extent) cause insulin response in the body, they can be "concentrated" at certain times to optimize each goal. Since insulin is anabolic, concentrating carbohydrate intake immediately before, during, and after training will promote muscle growth without significantly contributing to fat gain.

 

I remember you posted an article about this about a month ago regarding carb loading around workouts (back loading....?) I will stand corrected here...but as we often say, this sort of focus and diet manipulation would make little difference for your average person...but it's good information nonetheless!

[tman666]

I remember you posted an article about this about a month ago regarding carb loading around workouts (back loading....?) I will stand corrected here...but as we often say, this sort of focus and diet manipulation would make little difference for your average person...but it's good information nonetheless!

 

I should note that I'm definitely not an advocate of the extreme type of carb backloading described in the article I posted. The article was advocating practically 0 carbs pre-workout, which you and I both know (as people who train hard) is going to lead to crappy workouts. The article also advocated skipping breakfast (HA!). Personally, I have been taking in approximately 1/4 to 1/3 of my daily CHO intake pre-workout, with an influx centered around training. So I suppose that I've been "backloading" on some level...

 

I definitely agree that the average person doesn't need to worry about timing as much as what and how much they're eating. I've recently formed the opinion that one should keep a food log, at least for a month or so, to be able to visualize and learn about what they're actually eating. It doesn't have to involve a scale or anything, but it's so easy to misjudge serving size with many things.