Reddit lifting heavy Most people that seem to have joint issues from lifting are the people lifting really heavy. When I first started lifting I got nowhere for 3 months and then starting eating more and in the next 3 months I gained 20 lbs. Lifting tires the CNS way more than other physical activities. Heavy lifting causes very large momentary spikes in blood pressure. 9. The women who lift heavy and look buff are probably doing more than just lifting heavy - they're probably also on an intense diet regimen and trying to look buff. Lift with intention squeezing at the top, and do explosive movements. I have a question about weight lifting because i’m trying to get my gym membership suspended. Pain is minimal most of the time. You dont need to lift to failure. Tues Thurs 20 min cardio followed by 40 min lifting. Of course, there will be some strain and exertion, but if you're not breathing and concentrating, you're basically just asking for an injury. Stay hydrated The problem is that I have no desire to lift (I find it boring, I hate needing to go to a gym, it's just not my vibe, etc. Testosterone levels can be further augmented using rest intervals ranging from 2 to 3 minutes and compound exercises in which a lot of muscles are activated Listen to your body. The strength of your muscles increases so much faster than the strength of your tendons and ligaments, and that's greatly amplified by any gear. Being able to lift heavy things as life demands, like your friend's sofa. And then later when I was lifting heavy furniture for the nursery. Sets of ~6 reps. I always start with a competition lift (bench, squat, dead), then do 1-2 main assistance movements for them (bench->close grip and OHP), supersetted with back work on bench days. Heavy (85-95% 1rm) compound lifts at 2:30 intervals. i would only lift heavy 3 times a week max. I cannot recommend THIS book enough. All of us who lift heavy or run long are introducing long-term risks and should be honest with ourselves enough to acknowledge that. on other days i would do lighter weights with more range of motion and reps plus bodyweight/calisthenics. Let's list some things you have learned through your experience lifting. Never take any day, anything, and especially anyone for granted in life. i never stopped lifting during the pain (but did go a bit easy). 90% of progress is made by only 2 things: (1) religiously following a proven lifting routine and (2) eating plenty of protein in a calorie surplus (bulking) or deficit (cutting). You should lift to maintain the 10/10 to be your fullest self rather than not lifting to stick around the 2/10 and being your crappiest self. She didn't ask for a workout program. My bench is only 60 lbs but I’m working on it. In healthy people this doesn't pose a problem, so in my non-cardiologist opinion, "in general, heavy lifting is bad for the heart" is a bullshit statement. Stuff based around sub-maximal weights and short rests, like German Body Comp or Vince Gironda's routines are personal favourites. This kind of rep scheme is mostly focussed on gaining strength. By lifting heavy weights (heavy weight, lower # reps) and going to failure, it recruits and uses type 2 muscle fibres which give us strength and power for higher-intensity activities vs the slow-twitch muscle fibres for endurance training. But Lifting is a pretty low impact exercise if you have the correct form. She asked if powerlifting or heavy squatting or compound movements would be considered heavy lifting. I actually quietly wept as I picked up a 45 lbs plate in each hand for the first time in months. You know what's important? Being able to hop a 10ft fence when you are running from someone. Personally I'm pretty happy with lifting heavy weights not to failure as well as lifting slightly less heavy weights to failure. Like grimgrau said, I got bored with lifting weights. Regardless of what any study says if you lift heavy weight your muscles will grow, bet on it. Valsalva maneuver: used when lifting heavy weight, involves taking in a large breath and attempting to exhale with a closed mouth during the lifting phase Your body adapts with this method Consult your doctor before using this technique if you have any pre-existing heart conditions Who says a guy with 130 pounds to lose is going to half ass it in the gym and only lift for 15 minutes? He's currently doing that but he's also currently thinking he's going to somehow bulk up doing minimal weights on a heavy caloric deficit. Now, it's painful to do a 30 rep set to failure so I advise you choose something a bit more practical. So you add a bit of weight each time. For a completely raw deadlift (standard bar and height, no straps or suit) 900 lb (~410 kg) or at least 400 kg is still a decent accomplishment even amongst the top tier strongmen. Said differently… Made the mistake of lifting heavy after giving blood, woke up on the floor. Lifting heavy will just serve to ruin your joints and ligaments in teh long run. None of it has helped my back/abs/core as much as lifting heavy. The key to gaining size and strength is lifting heavy and progressive overload. Absolutely safe. i love it i also love older women who lift heavy. Made the mistake of working on my feet for 12 hours in a 110*F kitchen immediately after giving blood, ended up sleeping 18 hours the following evening. If you get big, you'll get strong. I’m usually a huge fan of wanting to be stronger and lifting heavy weights, but Im physically and mentally burnt out. the classic 8-12 reps is usually a nice place to start. Not saying you have to lay on the couch for a day, but I wouldn't go lifting any heavy ass weights either. lifting weights is the true fountain of youth. Just make sure you're breathing properly when you lift heavy. Squat, Deadlift, Bench, & Military Press is where most of your gains will come from. It is body recomposition - losing fat and gaining muscle/strength the most effective way. Lifting heavy focuses on hypertrophy as well light is sacroplasmic hypertrophy (fake muscles just fluid pumping it making it bigger then it is thay vanishes when you quit lifting very stupid that most people focus on this) heavy lifting is myofibrillar hypertrophy the type that actually increases your muscle and makes it thicker the kind Good form is essential to proper muscle growth and progress in the gym. Some of us are just predisposed to joint issues, maybe they'll happen on their own, maybe they are exacerbated by heavy lifting using perfect form. Doing that pump class with your girlfriend doesn’t count nor Jan 31, 2021 ยท One way to organize all of this: Think about doing one heavy weight lift every workout, whether that's a squat, deadlift, or bench press. I just find that I can't seem to handle the heavy weights when I'm in a heavy deficit and I seem to lose strength and energy, so I don't bother with the heavy work. I first noticed it when I was climbing ropes with friends. Keep it heavy and adjust your diet for fat loss. Your last heavy working set of the day is a good choice; Lifting heavy pieces of iron and falsely trying to "isolate" your individual muscles is a waste of time. Compound lifts, consistency, and eating like a big strong man is your recipe for success. It is similar with high mileage runners. For all upper body movements do 1x15, 1x12, 1x10, 1x8 - with enough weight so that you're at failure after that rep. If your goal is to lose fat, maintain muscle & strength and be overall fitter I would recommend replacing running with a less taxing cardio exercise like incline walking or elliptical at a moderate speed or 5-10k walking steps a day. I would say the other end is more devastating than lifting is more enhancing. Hi All, I recently started olympic lifting about 6 months ago with the hopes of doing a competition in a couple years. She asked what other people would classify as heavy lifting. I'm wondering if other forms of strength training (such as pilates, yoga, barre, bodyweight fitness, etc. Turns out it doesn't really matter, they will both cause muscle growth. His Deadlift stance was a cross between conventional/sumo with a wide stance and arms outside his legs. Lifting heavy after sleeping 8 hours and within 10 minutes of only eating a banana and a poptart; I take them before and after training. The other 10% of progress you’re leaving on the table comes from the semantics of lean vs dirty bulk, micronutrients, sleep, nuance in lifting Very heavy barbell squats for 6 reps across 5 sets with very controlled repetition tempo? Yeah 2-3 minutes rest is likely. I am 6'1, your weight and bench 315. The pain shot down all the way to my legs and I wasn’t able to sit, walk, get up from bed, put on a sock without extreme pain for 2 1/2 weeks but I’m now 95% ( 2 month from injury) healed and back to lifting heavy weights. It was a real “don’t DO THAT!” message from Once I was cleared to start lifting again I went to the gym like a 5 year old on Christmas morning. Heavy lifters, especially those lifting in the context of an "enhanced" hormonal milieu, reach a point where they can lift heavier weights than their skeletal structure and joints can sustain, leading to injury. Yes just do it. For example I wish I started putting gelatin in my protein shakes and take glucosamine and chondroitin to protect my joints before, I would also have liked to show myself "Joe Weider's Bodybuilding Training System" some years ago to avoid too much fuckarounditis. If your over weight but burning more calories then you have ever done before be it from weight lifting or cardio your going to lose some weight not a lot but some then eventually your body will adapt and you will need to up your workout and as for weight training I know a few who lift heavy but they have not lost weight. . So in short, my mind has to be 100% on lifting when I do it whereas cardio doesn’t ask for much cognitive capability. If it feels good you can keep going. You will fatigue the muscles this way, you're working in the hypertrophy range, but you'll be occasionally lifting heavy to build some size and density of the muscle. You can switch from barbells to dumbells and lighten the load for the same exertion even more. Probably lifting only 100lbs for each lift. Accessory moves like bicep curls you want heavy enough but usually the term “lift heavy” doesn’t apply to these moves, but you SHOULD lift as heavy as you can Then the answer is to lift but not to lift heavy. You have to fatigue your muscles in a significant way (enough volume under some load), and lifting light weights to failure is a way to do that. I don't see how it's riskier to lift heavy when you're older. Then I learned how to muscle up, that's when I fell back in love with fitness. If you find your body can't handle a certain weight without pain then don't lift that weight. the big weights are more for increasing already existing muscle while the tonal workouts are more to strengthen and build many smaller muscles. What I did to retain the muscle I had from lifting heavy was to stop lifting heavy and increase reps. If you get strong, you'll get big Guys like Rich should really be taken with a grain of salt, he is on a ton of gear, likely uses synthol pretty liberally, and lifts for a living, meaning he has nearly unlimited time to get in massive amounts of volume I disagree. Ask anyone with any gym sense, they will tell you that good form and making the mind-muscle connection is superior to lifting heavy. In doing weights, my experience is I pretty much either having to have my nervous system working at full capacity to support lifting heavy or focus on slow contractions, muscle connections. Hannah Bower has some great info on how to adjust things during pregnancy for your core and pelvic floor. How long until i can go back to that? And when can i start lifting light weights? (10-20kg dumbbells range)? Thank you! I'm no exercise scientist, but it looks like more volume = more hypertrophy. Core stengthening circuit to target abs, lower back, and obliques? 30-45 seconds between each should be good! Whereas heavy lifting with adequate recovery creates a hormonal change that helps speed up fat loss. Make sure they’re giving the right amount of help. Hi op, Running and lifting are both very taxing and complete for resources with each other significantly. Heavy Compound Lifts Increases Testosterone Whereas Endurance Training Decreases Testosterone. Maxing out at older age is riskier than when you were young and the benefits of maxing out won't outweigh the risk at 60+ when you're training for longevity. Many issues can be due to a poor set up before the lift even starts; Include a set of 3-6 reps. But that's just me. I’ve been doing a 5x5 program for a few months now. I can't tell you how many people I've seen that can lift a shit-ton of weight, but are in the process of absolutely wrecking their body. Because of that, it's harder to think after lifting, and only menial tasks (as you mentioned) can be done. Lifting heavy usually is the 5-8 rep count. The only people that should be using heavy weights are steroid whores and show offs. For me, there was a certain point where my core started pulling uncomfortably when lifting heavy, so I cut back. I'm more worried about running than I am about squatting heavy, but I'm also a bigger dude and running is particularly brutal on my knees. Or Caroline Girvan can be heavy lifting for some, but not for others. The only time lifting has hurt my back was on DL warm ups when I got sloppy with form. This has served me well aesthetically. I took 2 weeks off, deloaded an proceeding again more carefully. So this comes up as a red flag to me, is it expected that you should lift heavy? Their progress pics don't show much either - very little muscle gain. It might feel natural to "strain the weight up" but that's not the healthiest and safest way to lift. Follow with lighter-weight accessory motions, like biceps Dorian Yates mentioned this on JRE. if it persists for more than 4 weeks, i would ask to have an ultrasound to ease your fears Lifting heavy itself is not risky (assuming you worked up to it) The benefits of lifting heavy outweigh the risk by a lot. I lift 3 times a week. I was lifting heavy beforehand and have still been able to keep doing my same program for the most part now at 29 weeks. Weights keep increasing, he keeps getting stronger, but his muscles grow very little, not much as they would have if protein consumption was enough. I have no problems with recovery or bad injuries. I’m used to lifting 100-200kg weights about 4x a week for many years. A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. Keeping a good lung-full of air in helps create a solid box from the pelvis floor to the diaphragm and abs / lower back muscles at the sides. When you feel like you can’t lift anymore, get spotted on two more reps. YMMV. After that I target the muscles that got involved in that day's main lift, with 2-3 supersets. I wasn't lifting too heavy (15 lbs for all the arm work) but my fingers would cramp up so bad that I had to put the weights down several times and stretch out my hands. As for other exercises, not just isolation exercises but compounds as well (like Leg press and Overhead press) do more reps (8-12) with moderate weights, so not as heavy as you possibly can. I've had to adjust some exercises to protect my core and pelvic floor but that's about it. LeanGains is a specific program based on Martin Berkhan's methodology of lifting heavy weights reverse pyramid style, focusing on protein as the main macro-nutrient, and intermittent fasting (IF). I do not believe in lifting light unless it is a warm up set. I used to lift weights when I was into "bodybuilding", but I got to a point where I couldn't wait to finish my sets. If I feel like I could do another 5, then next time, add a kilo or 5 to the lift the next time I do that exercise. No one says you have to have 400+ lb squat to reap the benefits of what strength training has to offer. Do them as heavy as possible and use progressive overloading. Right or wrong I lift fkn heavy every session, every exercise. I'm 37 and I really like it. One suggestion is to study before lifting so you are still able to think. If someone starts lifting heavy, hits hypertrophy, but does not consume enough protein (not enough to stimulate muscle growth). Light weights or heavy weights doesn't really matter in your case - as long as you lift within a rep or two to failure. If you can lift 800lb, your body is far stronger and better conditioned to heavy lifting than the body of someone who can only lift 400lb. “Hey op, I recently ( September 16) suffered a severe disc bulge/ sciatica nerve pain. Skeletal muscle is capable of very rapid growth compared to bone and ligaments/tendon. 3x5 for strength, with the warm-up lifts to make the heavy lifts safer. If you're on gear, stop lifting heavy until the rest of your connective tissues have time to strengthen and catch up to your muscular strength. ) will also help improve bone density, or if "lifting heavy" is really the only way. His perception can change though, and people like the OP should be encouraged to lift, not the opposite. If your form is going to hurt you at 300+ lbs, it's probably hurting you at half that weight. They were heavy, and the feeling of heaviness became sweet to me. ). My deadlifts are 175 lbs at 6 reps. to enter into the sacred sanctuary of steel and train with the holy metal; full of intensity, care and focus; is to walk with the Gods of health and vitality. -- Serum testosterone levels are increased the most by lifting higher loads that range from 85% to 95% of the one repetition maximum. When you are lifting weights that are, let's say, arbitrarily, above bodyweight, then you'll need to brace your body really well to create the stability to not collapse under the load. Moderate weight, coupled with pause in your reps, and high rep ranges with light weight are what are going to give a natty the definition he wants. Is this attributed to lifting low weights? Those that have amazing progress pics are also able to lift huge (200lbs+ on compound lifts). This is explained in more detail in my next point. Lift heavier weights with fewer reps. Saturday is 60 min lifting with a trainer and Sundays are either off or maybe will come in and lift for 30-40 minutes. I started off working on handstands, and handstand walks. On the other side of things, I've seen plenty of people who do pilates/light resistant exercises and look "toned" mostly because they've dropped weight but not because they've gained strength. You should be lifting as heavy as you can with proper form. More reps is more of a metabolic endurance benefit. Yes this is the "easiest" deadlift in terms of height, plus allowing straps so grip strength is mostly taken out of the equation. I've been running & biking 25+ miles each & lifting heavy 2-4x per week for about 2 months now. You'll start getting injured-pulls, tears, etc. I'll admit I've skipped some lifting sessions here and there depending on how my body feels but overall I've felt great! I'm progressing pretty quickly in the gym, and it was nice to see that running throughout the pandemic helped keep my legs strong. Heavy is heavy. After joining a local weightlifting team, I learned that joint pain is part of the sport and considered normal. If you cannot do this, you should provide a form check with less weight; Use a weight that is challenging enough to reveal technique deficiencies, if there are any. Haven't raced in a few years but started lifting about a year or so ago. For me, heavy lifting is squats: 5 reps of 135, bench: 5 reps of 70, and deadlift: 5 reps of 150. If you're interested there's plenty of good information around. If you don't want to lift heavy then don't. Once you hit around 45 for men, around 38 for women, tendons and ligaments tend to be the weakest link. He looked to be about 5'9 maybe 155-160, not small by any means, but he was so focused on his form you could tell he would never make any progess. However, maybe your case is different somehow. During yesterday's workout, I noticed that my fingers would cramp up and be in mild pain after holding the same weight for an extended period of time during the weight block. Right now my routine is: Mon, Wed, Fri Cardio, 45-60 minutes of either biking or running. Let me emphasize heavy lifting. And other people answered, here, that is heavy lifting for me. You don't like it because it is unnatural. Lifting heavy weights isn't inherently unhealthy or dangerous, it only becomes so when some other condition or issue, or even just bad luck, also occurs. I've done a ton of stuff to try to build "core strength" from physical therapy to pilates. You might recover more slowly, but unless you have a degenerative disease, your body doesn't fall apart in your 30s or 40s or Then work up, 20% of the working set for double the reps, then say 5 reps at half the weight, then 3 sets of 5 of the day's lift. never figured out what it was, closest i have come to in my reading is a link between heavy lifting a chemical (sterile) epidydimitis due to backflow of urine secondary to aggressive valsalva. xvroutwbhpukcjavgusvhjmqskjzzmqgqianugrxetbgavggocgyzsjmxzyneckvkqbwsh