lighter weight more reps for cutting

Lighter weights and more reps. Go heavy or go home! When it comes to building muscle, conventional wisdom suggests you should lift heavy weights. When you lift lighter weights but for more reps, you can cause more metabolic stress. Since you can’t lift as much weight 10 times as you can 5 times, 5 heavy reps is a heavier weight than 10 heavy reps. That gives you occlusive-activated hypertrophy, which includes a bit more fast-twitch fiber growth, but also endurance-component growth, like … Light weights have traditionally been thought to be a waste of time if you were trying to build muscles. This is probably why lighter weights and heavier weights leads to equivalent muscle growth when equated for volume. So, your total weight loss could be as much as 5–7 lbs in the first week and then another 3.5 in the second. When you lift more weight, add more reps, or do both appropriately with good form, you’re nudging your body toward continually improved fitness and strength. Pushing your limits is the only way to increase size an strength. For more info on how to achieve a lean body at home, check out Damien Patrick’s fitness plan that focuses on shredding fat while increasing … Each Tabata interval is four minutes in length. Stick with heavier weights during low reps and then switch to lighter weights when doing high reps. Change up your reps weekly for the best results. In order to get to say, 225lbs you'll need to … I've noticed that I didn't gain much muscle (Which I didn't except to gain anyways, since my main goal was weight loss), but I had many problems when using heavy weight. Because they each target separate mechanisms but leads to the same outcome of muscle growth. There’s more to the story, though, as a study by researchers from the University of Central Florida shows. They sometimes think they can’t train hard anymore, but if they just go lighter and do more reps, they can build muscle too.” Bottom line: … According to conventional wisdom, training for maximal strength requires low reps (1-5) and heavy weights, while muscle size is best achieved with slightly higher reps (6-12) and lighter weights. Also, do sets (3 sets of 10, etc...), with short rests in between, instead of trying to do 30 reps at a time. Spot reduction is pretty much a myth. To be able to cut chest fat you need to cut down on overall body fat. But lighter weights can help you ... curls with a 20-pound weight, or 20 reps with a 5 ... their strength as much as the other group that lifted lighter weights for more reps… The problem here is that most of the guys and gals lifting light weights have actually never experienced high-intensity workouts even with lighter weights. More reps to tone up is a myth. I'd recommend utilizing Tabata and HIIT intervals to help burn fat and change things up. One main issue is whether you should lift heavy weights with a low amount of reps, or light weights with more reps. Low weight training might mean doing three sets of 40 bicep curls with a 2kg dumbell, whereas high-weight training might be three sets of five bicep curls with 14kg dumbells. Heavy weight and low reps stimulates one type more, while lighter weights and higher reps stimulate the other type more. And even then the goal of depleting the glycogen is not so much for the cutting of fat, but for the starving muscles to store more glycogen when you pump it back in and therefore make the … You should not do a Protein Sparing Modified Fast for more than two weeks when you are cutting weight for a competition. There’s something you need to understand… E.P.O.C. Hello members of M&S, I've been doing Muscle Building for about 6 weeks now, at the sime time when I was cutting 500 Calories every day. Light weight more reps will work mainly muscular endurance/cardio type.. By high reps I mean at least 15, and sometimes 20 or more reps per set with lighter weights. Rep Ranges. Some people aren't stupid enough to think that lifting lighter weights for more reps works, but they still perform higher reps simply to burn more calories and accelerate fat loss. I've always lost strength doing lighter weight and more reps. Basically I gain endurance doing that. Try doing 20 reps with even 60% of your 1RM and you will come to know what I am talking about. Yes, I know you’ve heard that you should do high reps when cutting. First of … If you do cardio first it will take 15-20 mins to burn the glyocgen and then you will have none left for the weights. In this article we will discuss the specific repetition ranges for strength development, muscle hypertrophy, and during period of weight cutting for competitive events and/or aesthetic purposes. The more weight you lift, the more force you produce. preserves your overall strength without the wear and tear that comes with high reps. you can't recover very well on a caloric deficit, so don't do more activity than necessary "working them in a way you need them" is complete broscience In most fitness experts’ minds, reps in the 12 to 15 range are optimal for toning muscle, but repetitions as high as 20 per set would not be … Leave a few more reps in the tank for the medium rep work – more like 2-3, and possibly even more for the higher rep work. That’s the common slogan found all over gyms, all over the country. Low weight high reps will pump your muscles toning them and the muscle-burn you get doing high repetitions would burn more calories. All in all, however, lifting lighter weights with higher reps is not the most effective way to improve endurance, especially given all the other exercise options out there that target endurance. Bottom line: Lighter weights give you more choices, says Phillips. That's where you get the occlusion effects—you use lighter-weight and slower reps on these continuous-tension isolation exercises so each set lasts 50 to 60 seconds. With that said, there are some unique benefits to training with lower weight and higher reps. While this might not sound like much, by doing so you actually increase your overall maximum strength and greatly improve your ability to lift heavier weights. Heavy weights at very low reps will build mainly strength. To get more "cut" you need to get rid of the fat while keeping the muscle large and full. Many lifters have been inspired for years by the heavy lifting feast of Dorian Yates and Ronnie Coleman for packing on massive slabs of lean muscle. 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