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Posted: 9/8/2004 3:58:17 PM EST
Man, I'm sorry if this subject has been beaten all to hell. I lift lower weights at the gym, >850 reps on various machines every other day. Run 5 miles between lifting days also every other day. I'm not trying to bulk up, but I do want body tone & endurance. Fitness gurus:Am I getting this right?
Link Posted: 9/8/2004 6:20:40 PM EST
Here is a no brainer I was told to remember Mass=weight . In other words lift more weight for more mass. Also lift said weight faster and build even more mass. Heavy explosive type lifting target fast-twitch muscle fibers(These have great growth abilities, sizewise.) Slow light high rep lifting promotes slow twitch fibers(little size developement). So match your style of lifting to how you wanna be. Very powerful short bursts i.e. Football, powerlifting, olympic lifting or endurance for sub maximal exertion of long periods, running distance, rowing, soccer, boxing etc. Or cross train to make yourself a jack of all trades sort. Most bodybuilders use a holistic approach by doing high reps for vascular growth and low reps high weight for fiber growth. This doubles the growth of muscle size. Making them very big very fast. Most look much stronger than they are. So if small and toned is what you want you got it right. You could probably do slightly more weight less reps if you want a swimmer type body instead of a runners body. You know more of a light muscle build intead of a walking beanpole like most runners. Sorry if I offend anyone with that remarkh.gif
Link Posted: 9/8/2004 8:49:44 PM EST
[Last Edit: 9/8/2004 8:51:01 PM EST by Thunderbolt]
850 reps sounds like a lot of reps?

I think 20 - 25 reps is about right for high reps low weight so you dont build bulk.
Link Posted: 9/9/2004 5:18:29 AM EST

Originally Posted By Thunderbolt:
850 reps sounds like a lot of reps?

I think 20 - 25 reps is about right for high reps low weight so you dont build bulk.



I'm thinking he means the reps of all the exercises he does put together. At least I hope so...
Link Posted: 9/9/2004 6:49:49 AM EST
Here is my 2 cents worth on this subject:

I would suggest that you do both. Change up your routine about every 6-8 weeks. Not only change the exercises and lifts that you do, but change from doing lots of reps with low weights, to low reps with heavier weights. This way, your body won't get used to doing the same thing over and over. It will also give you some variety. I know from personal experience when I was a swimmer, doing lots of reps with low weights can get real boring fast.
Link Posted: 9/9/2004 10:41:53 AM EST

Originally Posted By 338winmag:
Here is my 2 cents worth on this subject:

I would suggest that you do both. Change up your routine about every 6-8 weeks. Not only change the exercises and lifts that you do, but change from doing lots of reps with low weights, to low reps with heavier weights. This way, your body won't get used to doing the same thing over and over. It will also give you some variety. I know from personal experience when I was a swimmer, doing lots of reps with low weights can get real boring fast.



+1

I like to mix it up pretty regularly.
Link Posted: 9/9/2004 12:51:48 PM EST
Let me add one other thing:

Take one of the 6 week sessions and do nothing but exercises/lifts that use the core muscles
These would be:
dips
chins/pullups
deadlift
squats
pushups
s­itups
You get the idea.
Link Posted: 9/9/2004 1:43:30 PM EST

Originally Posted By 338winmag:
Here is my 2 cents worth on this subject:

I would suggest that you do both. Change up your routine about every 6-8 weeks. Not only change the exercises and lifts that you do, but change from doing lots of reps with low weights, to low reps with heavier weights. This way, your body won't get used to doing the same thing over and over. It will also give you some variety. I know from personal experience when I was a swimmer, doing lots of reps with low weights can get real boring fast.

FWIW, after 30+ years of lifting I concur
Link Posted: 9/9/2004 2:16:07 PM EST

Originally Posted By dnra:

Originally Posted By 338winmag:
Here is my 2 cents worth on this subject:

I would suggest that you do both. Change up your routine about every 6-8 weeks. Not only change the exercises and lifts that you do, but change from doing lots of reps with low weights, to low reps with heavier weights. This way, your body won't get used to doing the same thing over and over. It will also give you some variety. I know from personal experience when I was a swimmer, doing lots of reps with low weights can get real boring fast.

FWIW, after 30+ years of lifting I concur



Why the hell didn't I think of that? Great idea, fellas.
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