[InLimbo]

Hi - I read this article in this month's Prevention magazine about the new fitness rules.

They recommend instead of lifting for 12-15 reps, pump out only 3-5 with heavier weights to reduce muscle atrophy. Their practical solution is to lift heaver weights once a week, 3-5 reps per set for 3 sets.

What do you all think?

Sue

[Mel]

Lifting to fatigue at 3-5 reps produces maximum strength gains. Lifting to fatigue at 8-12 reps produces maximum muscle hypertrophy (muscle building). Lifting to 15 reps and beyond is mostly an endurance exercise.

It really depends on your goals. Strength does not necessarily mean the biggest muscles.

I tend to mix it up, but I rarely go below 5-6 reps, even when I was training for strength, except on my last set.

I do a "periodized" program, with weeks of heavy lifting, then going back to lighter weights and more plyometrics, and gradually rebuilding to heavy.

Mel

[Meg]

Mel's right ... powerlifters train in the 1 - 5 rep range. If Prevention is saying that training like a powerlifter is going to magically make arm, hip, and thigh fat disappear, I'd have to disagree. You could get really strong training that way and still have tons of fat.

[Mel]

In fact, most power lifters tend to be fatter than other athletes. You really sacrifice strength when cutting calories. If your goal is FAT loss, I'd suggest a lifting program which targets ALL your muscles (not necessarily in one session), and keep your reps in the 8-12 range. Try to do as many multi-joint compound exercises as possible: for example, lunges and squats use a lot more muscles (and effort) that a seated leg extension; a dumbbell clean and press uses more energy and muscles than a seated shoulder press.

Mel

[Sheila53]

And doing lifts while standing (sitting, lying) on a disc will help you use even more muscles.

[Ilene]

I tend to mix things up... Heavy 5-6 reps some days of the week, lighter other days... I never go above 12 reps, for some reason I just get so bored with doing more than 12 reps plus it bother my joints when do too many reps...

I also love using the Bosu ball for standing exercises...