While Cutting up big reps are bad?

[NeedToImprove]

i saw this in diesels post. is this true? because my weight now is 82.5 kilos and my height is 1.73 cm (should weigh at least 75 or 76 kilos) and my trainer gave me a workout program where every exercise has 15 reps. can someone elucidate me here plz, maybe Diesel as he was the one who posted that in the first place.

also another question. im doing a bi-daily workout, i mean in the morning i do 20 min of cardio and abs routine and at afternoon i do my weight lifting training is this ok?

 

[Warboss Alex]

when you say bi-daily, is that 7 times a week? if so then yes, it's too much. if you're trying to lose fat 20 minutes of cardio isn't enough, do 40-45 mins at a time of steady-state (i.e. treadmill walking).

high reps are bad because to do more reps you need to lower the weight, and the load (amount of weight you lift) is the determinant of how much muscle you carry. so if you're burning lots of calories and lifting less weight, the body will use some muscle to burn as well - since there is no need for it.

your training and diet should not vary drastically regardless of whether your goals are to lose fat or build up.. if they do, then something was wrong in the first place.

 

[NeedToImprove]

warboss how many sets / reps do you recommend per exercise?

and im planning to do this bi-daily training 4 days a week

 

[shaunuk]

I think the idea of doing higher reps when aiming for fat loss comes from the fact that after a certain number of reps, the set becomes mostly an endurance exercise - your heart rate goes up and you begin sweating to keep pumping reps out. However...That's not really gonna help you keep muscle when you're losing fat, or help you build any, so just train as though you're going for pure muscle gain instead of switching to volume or high rep stuff.

You'll usually want 2-3 sets per exercise, and the number of reps per set varies based on the exercise being done. A general concensus is to keep your big compound exercises lower reps, 4-7, and your accessory exercises slightly higher rep, i.e. 6-10/12. For example, you may deadlift for 4-7 reps, and shoulder press for 8 reps. HOWEVER, nothing in weight training is set in stone. For example, many like high rep deadlifts and squats, i.e. 12-20 reps, and you may sometimes have to do low reps and more sets to progress onto the next set of dumbbells, i.e. 3 sets 3 reps incline dumbbell press, instead of 2x5.

It'd be a good idea to only weight train 3 days per week, and a reasonable routine would be..

Monday - Back+biceps
---

Deadlift 1x5, 1x12
Pull-up/chinup/pulldown 3x6-10
Curls 3x8-10

Wednesday - Chest+triceps
---

Incline bench press 3x5
Dips 2x8-10
Shoulder press 3x6-10

Friday - Legs
---

Squats 2x5, 1x20
Hamstring exercise 2x10-15
Calf raises 2x15-20

..Or something like that.

-shaun

 

[Warboss Alex]

NeedToImprove - I'd recommend the exact same training that got you muscle in the first place..

 

[EFFORT]

NeedToImprove - I'd recommend the exact same training that got you muscle in the first place..

I think people would make insane progress on this board if they just did the routine you posted in your guide, put the work in for making a realistic diet that hits there macro numbers and utilized a carb cut off 3hours before bed then did low intensity morning cardio for 45min-1hour 4days a week.

The routine is perfect for huge a population of guys and everyone will make great progress on it and if not then its obvious something else is wrong which could be found out with probably under 8 questions.