Weight Training/Fitness Question

[burnin_vernon]

I'm trying to figure out the optimal number of reps/sets to do for overall fitness. I am carrying some extra body fat I'd love to lose. I am doing the Tough Mudder in June and want to be at my best for it. I'd also like to do a lot of hiking this year.

I guess my priorities in order now are 1)Fat loss 2)Improved Cardio 3)Strength/size(tie)

From what I understand, sets of 15+ improve endurance, 6-15 improve size, and under 6 is for strength.

So what is the balance if you want it all? In a perfect world, I'd like to look like a swimmer, throw boulders around, and run up Everest backwards.

I have always worked out somewhat moderately like this: 2 exercises per body part, with 3 sets of increasing weight at reps of 10-12, 6-8, then 4-6. All with 60-90 seconds between each set. My emphasis on cardio has been minimal but I'm ready to change that.

I think I'm happy with my strength but I am not plateauing. My squat is probably my strongest exercise with a final set of 335lbs 3 times. Do I keep going until I plateau or am I sacrificing endurance if I do?

I did a steep hike on Friday and while I think I did ok, I would like to be like the guys that practically ran up the mountain. I run 10k in under 50 minutes. If I switch to higher reps will that improve my cardio or am I risking muscle/strength loss if I do?

How should I improve my routine, if at all? Should different body parts be exercised with different rep amounts? Should I change it every month? How much cardio should I be doing? Intervals? Steady state? A mix?

I imagine I should consult a trainer but I'd like some first-hand accounts.

[bubbsy]

from my experience, i just don't believe in the 15 reps for endurance/lean muscle gain. No pain no gain.

Cycle between Cardio and weights. When doing weights, at a maximum do 3 sets of 10-12 reps, where the last rep is excruciating to do (ie. to point of perhaps needing spot help to complete).

For strength, i like doing some pyramid training for a few cycles (1st set 10 reps, 2nd set 8 reps, 3rd set 6 reps, 4th set 10 reps, with each set you struggle to get the last rep in). I add 2.5 lbs each time i get to the muscle/exercise next (which shouldn't be for at least a week).

[Yakbutter]

Get the best of both worlds, somedays do 6 reps and other days do 8 or even 12. just make sure the last rep is always very difficult to complete. There is no magic number.

[mdubz]

Originally Posted by burnin_vernon

I'm trying to figure out the optimal number of reps/sets to do for overall fitness. I am carrying some extra body fat I'd love to lose. I am doing the Tough Mudder in June and want to be at my best for it. I'd also like to do a lot of hiking this year.

I guess my priorities in order now are 1)Fat loss 2)Improved Cardio 3)Strength/size(tie)

From what I understand, sets of 15+ improve endurance, 6-15 improve size, and under 6 is for strength.

So what is the balance if you want it all? In a perfect world, I'd like to look like a swimmer, throw boulders around, and run up Everest backwards.

I have always worked out somewhat moderately like this: 2 exercises per body part, with 3 sets of increasing weight at reps of 10-12, 6-8, then 4-6. All with 60-90 seconds between each set. My emphasis on cardio has been minimal but I'm ready to change that.

I think I'm happy with my strength but I am not plateauing. My squat is probably my strongest exercise with a final set of 335lbs 3 times. Do I keep going until I plateau or am I sacrificing endurance if I do?

I did a steep hike on Friday and while I think I did ok, I would like to be like the guys that practically ran up the mountain. I run 10k in under 50 minutes. If I switch to higher reps will that improve my cardio or am I risking muscle/strength loss if I do?

How should I improve my routine, if at all? Should different body parts be exercised with different rep amounts? Should I change it every month? How much cardio should I be doing? Intervals? Steady state? A mix?

I imagine I should consult a trainer but I'd like some first-hand accounts.

High reps/low weight to tone, low reps/heavy weight to build size.

[JazzyFlame]

Look up 5x5 that's what u need

[NomNomNom]

looking to tone do sets of 12-15
looking to add size do sets of 8

[d_phaneuf]

Just to add on to what others are saying because I have heard this before

not with the same weight on the the tone (12-15) size (6-8)

it should still be difficult to do the last 2-3 reps on the 12-15 if you want to tone, but not as difficult as the last rep on the 6-8 set type

[Rapidfire999]

If you want size I would suggest 5-8 reps per set..

Just to add on to what others are saying because I have heard this before

not with the same weight on the the tone (12-15) size (6-8)

it should still be difficult to do the last 2-3 reps on the 12-15 if you want to tone, but not as difficult as the last rep on the 6-8 set type

When you do less reps you generally do more weight so the difficulty shouldn't be too drastic.

[3 Justin 3]

Originally Posted by mdubz

High reps/low weight to tone, low reps/heavy weight to build size.

What does tone mean though? In my opinion it is just a word people made up because really tone means fat loss, it has nothing to do with the muscle. You can't "tone" a muscle, you tear it and it rebuilds into bigger muscle.

If you want to be "toned", then eat healthy and do cardio.

Tone is the dumbest word when it comes to fitness because being tone just means lean, AKA low body fat percentage.

6-8 reps builds muscle though for strength, doing 15+ reps will build endurance for the muscle, but at a lower weight.

[Azure]

And 6-8 reps will also 'tone' you if you eat right.

[JazzyFlame]

Originally Posted by Azure

And 6-8 reps will also 'tone' you if you eat right.

Any rep range will "tone" you. Toning is a function of calorie deficit

[Slava]

Originally Posted by Azure

And 6-8 reps will also 'tone' you if you eat right.

I was kind of hoping you would comment on that 5x5 mentioned above? I looked it up and am thinking of switching over to that and seeing how it goes for 12 weeks or so. Curious to get your thoughts, mostly because I've read your blog a few times and you seem to know what you're talking about on these things!

[Azure]

Which is kinda the point I am making.

Toning is not a function of the amount of weights you lift, but the amount of calories you eat.

[Rapidfire999]

I would definitely suggest SL 5x5

Here are my gains:
Weight: 160lbs
Squats: 75lb
Bench: 75lb
Barbell Rows: 90lb
Deadlifts: 100lb
Overhead Press: 65lb

to

Weight: 169lbs
Squats: 250lb +175lb (ATG)
Bench: 200lb +125lb (Touch chest)
Barbell Rows: 160lb +70lb (Touch chest)
Deadlifts: 355lb +255lb
Overhead Press: 135lb +70lb (got my goal of a plate a side!)

edit: Here is the direct link so you don't have to go through that email signup BS: http://s3.stronglifts.com/stronglifts-5x5-report.pdf

[Azure]

Originally Posted by Slava

I was kind of hoping you would comment on that 5x5 mentioned above? I looked it up and am thinking of switching over to that and seeing how it goes for 12 weeks or so. Curious to get your thoughts, mostly because I've read your blog a few times and you seem to know what you're talking about on these things!

Thanks!

I highly recommend the program, as it was one of the first weight lifting programs I started with, and it paid dividends in numerous ways.

I'm not sure what program you are following now, but if you're just getting into the numerous weight lifting programs out there, I would highly recommend looking at Starting Strength by Mark Rippetoe. It is more a 3x5 program than a 5x5 program, and focuses more on form and foundation than packing on the mass like the Starr 5x5 program focuses on.

The book can be purchased on Amazon for pretty cheap. Well worth the buy.

[Slava]

Originally Posted by Azure

Thanks!

I highly recommend the program, as it was one of the first weight lifting programs I started with, and it paid dividends in numerous ways.

I'm not sure what program you are following now, but if you're just getting into the numerous weight lifting programs out there, I would highly recommend looking at Starting Strength by Mark Rippetoe. It is more a 3x5 program than a 5x5 program, and focuses more on form and foundation than packing on the mass like the Starr 5x5 program focuses on.

The book can be purchased on Amazon for pretty cheap. Well worth the buy.

I use a program that I took off jefit (which is a great app, in case someones looking). I guess I just picked it because it seemed to focus on what I was trying to do, but this seems like a more well rounded method and probably worth a shot.

[Azure]

Not sure if you have the iPhone or not, but there are a few apps available to help you with Starting Strength.

http://lift3x5.com/
http://www.allthingsgym.com/free-sta...th-iphone-app/

[JazzyFlame]

Ill get at u Tom w good info!!

[drPepper1]

I know a couple ppl who have lost some serious pounds by doing the intermittent fast program. You can google it, but generally means few days out of the week you eat all your daily calories in a 7 hour window and fast for the remaining 17 hours.

If your not looking to bulk much, id suggest trying full body workouts 3 times a week. Shorter rest between sets will help you break a sweat and improve cardio. 8-10 rep sets, if strength training 6reps max weight.

A lot of it has to do with diet! Make sure you clean that up if your wanting a 6pack

[AR_Six]

Originally Posted by burnin_vernon

I guess my priorities in order now are 1)Fat loss 2)Improved Cardio 3)Strength/size(tie)

Then do 30 minutes of cardio per day and supplement with low weight, high rep on the weights. IE, 5 sets of 20 rather than 3 of 10-12. As far as type of cardio, mix it up - do heavy bike intervals one day, straight rowing the next, then run, etc.