You can mix up your strength sessions by doing a day of lighter weight and more reps (four sets of 15 squats with 10-pound dumbbells) or fewer reps and heavier weight (three sets of … While more studies are needed to compare the fat loss effects of high reps vs. low reps, substantial evidence is mounting that it’s not necessarily the amount of weight that is used, or the number of repetitions that helps burn the most … While the aforementioned approach may be the most popular when it comes to building muscle, research suggests that lower-load training (<65% 1RM) can still produce significant increases in muscle thickness when exercises are performed to failure.(1). Best reps for muscle strength: low reps with heavy weights, best to stick within the 3 – 8 rep range. When it comes to strength training, you’ll usually be working at or above 70% of your 1 rep max (1RM) — 100% of your 1RM would represent the maximum amount of weight you can lift for 1 rep. High reps with low weight … How Fat Loss Works. Athletes of all types are realizing its benefits, yet when it comes to the general population, there are some strength training myths that refuse to die. Most endurance-based programs will have you working with rep ranges at or above 20 reps per set. It’s an age-old question and one we get here at Dioxyme all the time: “Should you do more reps or more weight?”  While both approaches can be beneficial, choosing which one is right for you ultimately depends on a number of factors. What burns more calories: higher reps or heavier weight low reps? More Reps or More Weight to Build Muscle? For most people, a surplus of around 500 extra calories per day combined with a daily protein intake of 1g of protein per pound of body weight should be enough to support healthy muscle growth. Most hypertrophy-based weight lifting programs utilize rep ranges between 6 – 12 reps per set, usually between 65% – 80% 1RM. While it’s true that these kinds of exercises can help when it comes to weight loss, research shows that lifting weights may be just as effective for shedding some excess pounds. So while fewer reps and more weight may yield the best results, it doesn’t mean that it’s the only way to increase your strength. Michael Turner, M.S. There is an initial belief that if you want to burn more fat, you should perform a lot of reps. The fact is, the only time high reps may help in weight loss is if they’re structured into a high-intensity interval training workout. After one agrees that weight training is necessary, high reps become the next concern. On the flip side, if you’re looking to build muscle, you need to be progressively increasing your training volume over the course of your program, no matter whether that means upping the number of reps you do or the amount of weight you lift. Fact: Straight cardio burns more calories during the workout than lifting weights, but HIIT burns more calories overall because it raises your metabolism for several hours after your workout. Lifting heavy weights with low reps won’t help you lose much weight, but it will help you maintain hard-earned muscle while losing fat. On the intense end of the spectrum, powerlifters and many competitive bodybuilders pair very low reps (1 to 5) with extremely heavy weights (90-95% of their one-rep max).Why does this work? To lose weight, it is recommended to lift between 60-80% of your 1-rep max to stimulate muscle growth and loose fat. As opposed to strength training, an endurance-based lifting program is geared towards building up your muscles’ oxygen uptake, not your strength. As you can see, there’s no single answer to how many sets and reps you’ll do in a fat loss workout, but as you know, one of the keys to fat loss success is variety in training. As far as reps go, most strength-based training approaches utilize rep ranges between 1 – 5 reps per set. The traditional method for building muscle mass, for both men and women alike, is to lift heavier weights and increase the amount of weight over time. When it comes to bulking up, training volume and diet play more important roles that the number of reps you do in terms of maximizing your muscle-building potential. Having more muscle can actually help progress your weight loss, according to coach Brad Gouthro. The kicker: The subjects who lifted weights and the subjects who did cardio lost the same amount of weight overall. Let’s discuss, because I see this all the time, especially from my Live Lean ladies. Some people assume using light weights for higher reps is the best way to lose fat (women in particular are often afraid lower reps will make them big and bulky). Eat enough protein to maintain muscle (about 1 gram per pound of body weight). If you are just starting out, max out at 6 reps … On top of lifting until failure, you can also increase the time in which your muscles are under tension in order to increase the intensity. It’s probably no surprise that the most heated debates usually involve food, but there’s a hotly debated topic that comes up a lot in the fitness world: Is it better to use light weights and high repetitions or heavy weights and low repetitions for fat loss? The goal is to have more muscle mass and less fat mass, despite your bodyweight. Before we dive into the more reps vs. more weight debate, it’s important to first discuss something known as the strength continuum. Strength training is great for weight loss because it does a few things: boosts your metabolism, builds muscle (auf wiedersehen, fat! When it comes to losing weight, the key lies in doing your exercises at a high-intensity. On the strength side of the continuum, you’ll be working with heavier weights, which ultimately means that you won’t be able to do as many reps per set. That said, to maintain the most muscle possible, you have to lift weights that are heavy enough to convince your body that it still needs that muscle tissue. TO GET REALLY STRONG For fat loss, nothing. Taking your sets to muscular failure can be extremely taxing on your muscles, which in addition to burning more calories, can also help to improve your body composition. The most efficient way to lose fat fast is to create as large a metabolic disturbance as possible during your workouts. Perform 3–10 reps per set, and stop each set 1–2 reps shy of failure. While resistance training can certainly be beneficial for weight loss, the research is less clear in terms of which approach works best. From there, half of each diet group participated in resistance training 3 days a week while the other half did not. Fact: Light weights with high reps alone don’t tone muscle or burn fat. In order to maximize your body composition from squatting, cycle through periods of heavy weight with lower reps (3-5), lighter weight with higher reps (12-15), and moderate weight with moderate reps (6-10). How Many Reps Should I Do While Strength Training to Lose Weight? To summarize: Maintain a subtle calorie deficit to ensure you lose weight gradually (and use the MyFitnessPal app to track your... Eat enough protein to maintain muscle (about 1 gram per pound of body weight). A former college baseball player turned powerlifter, he earned his Master’s degree in Exercise Science from Adelphi University. So we’ve done 6 exercises, 3 sets of each, and worked in a rep range of 8-20 (or more for pushups). READ MORE > SHOULD YOU LIFT WEIGHTS TO FAILURE? But lower rep ranges seem superior for fat loss. For instance, jump squats or other … Some debates may never be settled, like: “To-MAY-to” versus “to-MAH-to.” Creamy versus chunky peanut butter. However, some research does shows that higher rep ranges performed to failure may have similar effects when it comes to bulking up. This is where the “light weight, high reps” approach actually works. For example, on the bench press, chose a weight at or below 65% or your 1RM max and count to four as you lower it to your chest. After 16 weeks of training, the researchers ultimately found that the high resistance group, on average, saw the greatest results — their power output increased by 42%. Please fill out this field, it's required. Because you’ll be using low force movements, you’ll be doing a lot more reps compared to strength training. Push yourself hard! When it comes to working out for weight loss, most people think of cardiovascular-based exercises like jogging on a treadmill or riding a stationary bike. IMO, you burn very few calories ( 200-300 at max ) by weight training alone. ET. In the end, the weight you lose will be more fat than muscle. GH is a potent fat loss hormone and a very mild anabolic. For example, a 2010 study published by the American Diabetes Association evaluated the effects of a 16-week resistance training program on middle-aged men and women with type 2 diabetes.(2). So your primary focus for fat loss should be creating a large enough calorie deficit through eating less and cardio. When it comes to building strength, nothing is better than a training routine that involves fewer reps with heavier weights (≥ 70% 1RM). Instead of moving as quickly as possible through your set, focus on slowing down the eccentric portion of the movement. Start your routine by doing 1-3 sets of 4-8 … On top of that though, different amounts of weights, as well as the number of reps you do, can potentially have different effects on your muscles. 10 Most Popular Make-Ahead Breakfasts of 2020, 15 Fall Breakfasts With up to 33 Grams of Protein, Your Quick and Easy 1-Week Core Workout Guide, 15 Make-Ahead Breakfasts Under 300 Calories. Focused nutrition and high-intensity interval training (HIIT) take care of fat loss, while strength training will help you keep the muscle you already have. This means that you burn more calories than you take in — normally by … A landmark study published in the American Journal of Clinical Nutrition found that overweight individuals who lifted weights while dieting lost significantly less muscle mass than subjects who only performed aerobic exercise while following the same diet. While progressive overload is an important aspect of building muscle, nothing is more important than your diet. Rowing can boost weight loss To lose weight, you need to develop a calorie deficit. To lose weight, you’re likely be in a caloric deficit (i.e. A combination of heavy strength training and high-repetition metabolic conditioning is the most effective and scientifically proven way to lose fat and maintain muscle. Whether you chose to go with more reps or more weight, in order to make gains, your training volume needs to go up over time. Although different training approaches may be slightly better suited for some goals as opposed to others, the fact of the matter is that you can still make significant improvements in the weight room no matter whether you do more reps or more weight. Heavier weights also give your body a reason to hang on to hard-earned muscle as you lose weight. Although some people may work up to their true 1 rep max, many rarely go above 90 – 95%. ), burns more calories, and reduces adipose tissue … The lesson? Sign up for your personalized newsletter. 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