[tnfirefighter]

I was told by a trainer, that if your trying to cut you need to increase reps to at least 15-20 with moderate weight for fat loss. I tried this a long time ago and it didnt seem to impress me or effect my fat loss. Anybody heard this or done this with any success?

[chrispghmuscle]

Sure,, low to moderate weight..a weight where you can get a range from 12 to 15 reps.. with little time between sets. Gets your heart rate up to burn more calories..

+ watching your caloric intake each day.. Your diet is like 80% of your training and results come from that alone..

Chirs

[Freak]

Your trainer is propelling one of the biggest myths of the fitness industry. You should probably find a new one.

The rep scheme you use will determine if you gain primarily strength, (1-5), size and strength, (6-12), or endurance (12+) from your lifts. Lifting 12+ reps per set will only increase your muscle endurance; you will not add mass. Since muscle is metabolically active that will help you lose weight in and of itself. That is what you should be shooting for if you are a bb or if you are trying to lose weight.

[under construction]

when I cut like now my weight training doesnt change very much at all except for the fact that I cant lift quite as much weight. I still design my rep ranges around hypertrophy and let my diet and cardio dictate fat loss. The only thing I throw out is that I dont do doubles and triples but I will still throw in a 5x5 on one heavy compound or another so Im inclined to agree with Freak here.

[mac-attack]

for real fat loss try some circut training! reps up to 20, no rest, going from upperbody to lower and back to upper.
Squats, B/O rows, leg press, bench,
Superset the non compound ones.

Good luck!

[Freak]

For real fat loss use Layne's pre-contest diet article (in the contest prep section as a sticky) and do HIIT. Track you body fat and adjust as needed. Problem solved.

[FronttaBackThickness]

Originally Posted by Freak

Your trainer is propelling one of the biggest myths of the fitness industry. You should probably find a new one.

The rep scheme you use will determine if you gain primarily strength, (1-5), size and strength, (6-12), or endurance (12+) from your lifts. Lifting 12+ reps per set will only increase your muscle endurance; you will not add mass. Since muscle is metabolically active that will help you lose weight in and of itself. That is what you should be shooting for if you are a bb or if you are trying to lose weight.

this has always been an opinion of mine freak. nice to see somebody say it.

[ZiR RED]

Freaks right, and the burn you feel is the generation of lactic acid.

However, exercise selection and rest periods can play a role in body fat reduction via weight training.

Multi-joint exercises, especially those involving triple extension will deplete glycogen and create a greater O2 debt.

Using short rest periods (45-60 seconds) results in a greater acute release in GH, which has lipolysis activity.

Br

[Kaboom]

Freak and Red have this covered great info guys!!

[BuildItUp88]

Higher reps just give you more time under tension and thus helps you burn more calories, and if you are cutting then you are calorie restricted so if you end up calorie negative you can lose weight. But you dont have to do that. You could focus more on drop sets of sets of 8 or 10 reps with 5-10 second negatives. Just keep your rest down to keep that heart up. Followed by some cardio if you really wanna shed the weight.

[Freak]

Originally Posted by BuildItUp88

Higher reps just give you more time under tension and thus helps you burn more calories, and if you are cutting then you are calorie restricted so if you end up calorie negative you can lose weight. But you dont have to do that. You could focus more on drop sets of sets of 8 or 10 reps with 5-10 second negatives. Just keep your rest down to keep that heart up. Followed by some cardio if you really wanna shed the weight.

Did you not read all the posts before yours?

[chrispghmuscle]

^^AHAHAHAHAHA.. I was thinking the same freak...