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Lifting Heavy

  • 11-05-2008 6:01pm
    #1
    Fatloss08
    Closed Accounts Posts: 509 ✭✭✭


    hey all

    my prime goal is weight loss

    was told by a number of members that lifting heavy is the way to go , aswell as diet etc

    but i usually do 4 sets of 10 reps , and i know if i really lifted heavy i wouldnt be able to do this

    so whats the best way to go about it ??? ie reps and sets

    for weight loss

    can somebody just put this to fitness thread as posted her by mistake


Comments

  • #2
    Colm_OReilly
    Registered Users, Registered Users 2 Posts: 3,577 ✭✭✭Colm_OReilly


    Can you give us your current routine please? How much time you're spending in the gym/willing to spend in the gym?

    Thanks,
    Colm


  • #3
    Money Shot
    Closed Accounts Posts: 603 ✭✭✭Money Shot


    Fatloss08 wrote: »
    but i usually do 4 sets of 10 reps , and i know if i really lifted heavy i wouldnt be able to do this

    I think you are confused by what lifting heavy means. The actual weight is irrelevant in my opinion, it's all relative. What's heavy for one will be moderate for someone else.

    You could still do 4 sets of 10 reps. What makes you think you aren't lifting heavy already ? If you can do 10-12 of the weight in a controlled manner, and no more, that is lifting heavy - for you. If on the other hand, you are doing 4*10 but could do 15-20 reps, you could then increase your weight, and you're lifting well within yourself.


  • #4
    Fatloss08
    Closed Accounts Posts: 509 ✭✭✭Fatloss08


    Male 300lbs 6.2 tall , sitting most of the day in office and at home , but will change now

    started a few weeks back but hurt my back , feel off bike , am ok now

    typical day in the gym would be

    freeweights bench press 40kg = 4 sets x 10 reps
    freeweights incline 30kg = 4 sets x 10 reps

    free weight bicep curl 12.5kg each arm 4 sets x 10 reps
    Bicep machine ( where u sit upright and lean into padding and pull the bar towards you ) 50 kg 4 sets x 10 reps

    free weights tricep 10kg each arm again 4 x 10
    tricep pull down 25kg 4 x 10

    few machines at 4 x 10 heavy weights

    then 30-40 hard cardio on bike ( 30 mins ) cross trainer ( 10 )


    diet usually

    8am weetabix x 2 + Skimmed milk

    11am banana

    1pm 2 wholegrain salad sandwiches ( lettuce , ham , vvvv small coleslaw )

    3pm apple

    5-6 pm 100g pasta , 2 chicken fillets , small stir in sauce / chicken stir fry / spag bol / chicken + wedges

    1.5 litres of water throughout the day

    i know its not ideal but better than pizza , curry , kebab etc


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