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  1. #1
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    Default lift heavy weights or light to get lean?

    this question has been on my mind for some time now, iv asked quite a few people at my gym i go to and i have got mixed answers. should i lift heavy or light to get ripped/cut?? sorry if it is a annoying question!

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    You should always lift heavy for anything no matter what but you should also all ways have good form to.

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    yeah i lift heavy each week i try to lift heavier than the last week as i want to challenge my muscles, iv been told you should lift light weights and do high reps do get ripped.. is this a myth or something that actually works??

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    Quote Originally Posted by armaniboi1 View Post
    yeah i lift heavy each week i try to lift heavier than the last week as i want to challenge my muscles, iv been told you should lift light weights and do high reps do get ripped.. is this a myth or something that actually works??
    thats a MYTH high reps are for muscle endurance only. if your bulking eat a lot of good food and lift heavy and if your cutting trying to get lean lift heavy because that way you keep your muscle mass and you won't lose any or if not you'll lose a little.

    If you can't lift heavier each week then try doing an extra rep instead

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    so if you lift heavy what do you have to different if you dnt wana bulk but you wana get lean?? cuz i definately dnt wna bulk up now days its about being lean i think the days of being big and bulky are gone!

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    well that means you want to cut you can use the same routine your doing but you have to change your diet

    calculate your bmr here
    http://www.muscleandstrength.com/too...alculator.html

    then minus anywhere from 300 to 500 calories.

    Then what you do is add cardio to your routine so it could be lit cardio after workouts then hit on off days or w.e suits you

    The main thing is the diet get the fixed and the lifting can stay the same just lift heavy every workout and you should aim to lose 1 to 1.5 lb per week, if you lose more than that it could either be water weight or muscle

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    i tried the bmr calculator and it said my daily calorie intake should be 740 calories?? wow im quite shocked lol

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    oh my bad i forgot to change it in to kilos! my daily calorie intake should be 1500 calories which aint that bad

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    is that minus thee caloreis

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    no its 1500 with out the minus calories so from that i should take away 300 to 500 calories?

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    Quote Originally Posted by armaniboi1 View Post
    no its 1500 with out the minus calories so from that i should take away 300 to 500 calories?
    hmm that might be to low for you try keeping it at 1500 and add cardio to your workout

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    hmm i think im consuming round about 1800 calories each day sometimes less and i do cardio roughly 3 times a week.. should you do cardio before or after a weight session?

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    Quote Originally Posted by armaniboi1 View Post
    hmm i think im consuming round about 1800 calories each day sometimes less and i do cardio roughly 3 times a week.. should you do cardio before or after a weight session?
    can you post up your workout routine and the days you workout

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    monday: chest/cardio
    bench press 4 sets of 10 reps
    incline dumb bell flys 3 sets of 8 - 10 reps
    dips 3 sets of 8 reps
    cables 4 sets of 12 reps

    20 mins hit running on the treadmill

    tuesday: shoulders
    military press 3 sets of 10 reps
    seated dumbells 3 sets of 8 reps
    shrugs 3 sets of 12 reps
    barbell front raise 3 sets of 6 to 8 reps

    wednesday: rest day

    thursday: legs
    squats 3 sets of 10 reps
    machine leg press 3 sets of 12 reps
    leg extension 4 sets of 8 reps

    friday: back
    dead lift 4 sets of 10 to 12 reps
    pulley (machine) 3 sets of 10 reps
    lat machine 3 sets of 8 reps
    dumbell 3 sets of 10 reps

    saturday:
    islolation exercises/cardio
    biceps: 3 sets of barbell curl 8 reps
    dumbell curl 3 sets of 8 reps
    biceps machine 4 sets of 10 reps

    triceps:
    barbell 3 sets of 10 reps
    machine pull down 3 sets of 12 reps
    close grip bench press 4 sets of 8 reps

    cardio: 20 mins on the cross trainer and 15 mins hit on the treadmill

    sunday: cardio
    20 mins of hit running and swimming

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    do lit cardio after each workout for about 30 to 45 min then do hit on off days

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    yeh i was thinking the same as after your work out when you do lit your body feels fatigued then you burn more fat. thanks for the advice

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    Quote Originally Posted by armaniboi1 View Post
    yeh i was thinking the same as after your work out when you do lit your body feels fatigued then you burn more fat. thanks for the advice
    no problem rep +

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    dont forget to include your "activity" into your BMR. your probably around 2300 or so after -500.

 

 

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