low weight high reps

[dana82]

Does anyone here believe in this at all for someone who is not a bodybuilder?

[ixoyc]

this is how we power lift in school.
ex.
week 1: 4 sets of 3 (80,80,90,90% of 1 rm)
week 2: 1 rep maxes (and 4 sets of 5)
week 3: 3 sets (10,8,6) (pyramid up in weight) (70,75, 80% of 1 Rm)
week 4: 4 sets of 5 (all at 80% of 1rm)
week 5: 4 sets (5,4,3,2) (80,85,90,90+% of 1 rm)

[CF-OC_gal]

Dana what are you trying to achieve?

There is a time and a place for every workout scheme. The answer is always "it depends". Can you post more information about why you ask the question?

High reps
and
Low weight

These are all relative terms that need to be put into a context.

[dana82]

Well I've been out of weights for over a year now the only thing I did stick with is cardio.I'm looking to start again and I want to lower my bf and loose inches as much as I can in 4 weeks and then continue on at a slower rate if need be.
I used to work out alot and when I did I did weights for an hour and a half total body 3 times a week 3 sets of 12 at a moderately light weight. I never got the "cut" look but I wasnt flabby I can't really explain it somewhere in between.
I hope that helps! I can provide more info

Thanks!

[dana82]

Just wanted to add that when I used to do weights in the beginning my body would swell up for like 3 weeks before it would start getting smaller I'm not looking for that since I have an event to go to in a month....but after this month I wanted to change my routine to more of a longterm lifestyle commitment I just wanted a jump start!

[midgetcop]

Your body would swell? I'm not sure what you mean....like you literally got bigger before you lost some fat, or you had a reaction, or....?

If you want to lift weights in order to improve your appearance and lose bodyfat, then a high rep/low weight scheme isn't necessarily going to work for you. If you don't feel as though you're putting a lot of effort into your rep schemes (i.e. after 12 reps you've barely broken a sweat), then you're not really doing anything productive for your muscles other than burning a few calories.

If you want to stick to the 12-rep, 3 set weight scheme that's ok, as long as you're using a challenging weight. Not only that, but once that particular weight becomes to easy you have to up that weight.

No, don't worry, I'm not turning you into a bodybuilder. But if don't start challenging yourself with your weights then you're just "spinning your wheels".

Remember: muscle growth = high metabolism = more fat loss

[dana82]

yeah it would get really tight like my legs would feel rock hard for like 3 weeks and they would like go up an inch....and then it doesnt' feel as tight and then I start getting smaller? lol Maybe I'm jsut wierd I don't know but I swear it happens!lol

[CF-OC_gal]

I'd agree with midget cop here. Don't forget to clean up your diet if you ahave a short term goal. Don't even bother with cheat meals if it is in four weeks. If you are a vegetarien too then don't forget that carbs and fibre in the diet cause the body to ratain higher amounts of water for digestion. It could cause you look different , smoother or puffier.