Question about lifting heavy for weight loss...

[angel22z]

Hi,
I’ve read some posts here and articles here and elsewhere about losing weight by lifting heavy. From all of the info that I’ve read, I have been measuring “heavy” by the 14-16th rep I am struggling to finish the set but I can still finish.

I have decided to use this approach and have been going to the gym & working out religiously 5 days a week.

5-10 min warm-up
Full-body circuit on the machines incl:
1. Bicep curls 60lbsx16reps
2. Lat Pull-downs 80lbsx16reps
3. Triceps 80lbsx16reps
4. Shoulder Press 40lbsx16reps
5. Chest Press 40lbsx16reps
6. Quads 100lbsx16reps
7. Hams 100lbsx16reps
8. Leg press 230lbsx16reps
(I rep. this circuit 3x)
20-30 min on a cardio machine-whichever I am in the mood for (interval pre-program)

The poundage noted above is the most current, but as it gets easier I up the weight (i.e. I went from 80 to 90 to 100 on Hams & Quads as it got easier.)

I feel great, no soreness lots of energy- not losing any weight but body is changing shape. I also think that’s because I need to cut calories below shapefit.com’s recommended 2100 and aim for closer to 1700/1800

question is… Is this too much weight to be lifting???
As I am working out I look around the gym and guys who look very “in shape” are lifting the same or in some cases less them me on the machines (the he-men are lifting much more but they don’t count) in the free weight area I can see some of them are lifting a lot less. I have watched some trainers take their women clients and have them lifting barely anything- even on their legs. I mean logically it doesn’t make any sense how can a 150lb woman get any benefit from lifting 20lbs on her legs 12x3? But maybe I am wrong, am I missing something?

How much is too much weight?
Thanks,
Christi

[swanso5]

not quite sister, by your equation of ehaviness lifting a sheet of paper will be heavy,,,you might 999,999 reps with but the last 2 might be hard but it sure ain't heavy

heavy is basically something you can lift 1 - 6 times

[lens_d]

16 reps seems loke to many to me. I think you should lift heavy. It's noe suppose to be easy.

[angel22z]

not quite sister, by your equation of ehaviness lifting a sheet of paper will be heavy,,,you might 999,999 reps with but the last 2 might be hard but it sure ain't heavy

heavy is basically something you can lift 1 - 6 times

Huh? I dont understand -If I'm doing 15-16 reps @ say 80lbs for 3 sets and I'm struggleing for the last 3 or so reps, that's not correct??

[swanso5]

what's going to be harder and thus burn calories and build more muscle?

reps 13 - 16 of a 16 rep set with a light wt

or

reps 6 - 8 of an 8 rep set with a heavy wt?

[angel22z]

OK I changed it up to:

5 min warm-up

Full-body circuit on the machines incl:
1. Bicep curls 90lbsx6reps
2. Lat Pull-downs 120lbsx6reps
3. Triceps 130lbsx16reps
4. Shoulder Press 80lbsx6reps
5. Chest Press 80lbsx6reps
6. Quads 130lbsx8reps
7. Hams 130lbsx8reps
8. Leg press 290lbsx8reps
(I rep. this circuit 3x)

Then 30 min of sprints on the treadmill

Overall muscles feel a little more tired then usual and shoulders are sore, but I want to make every moment in the gym count, so does the lbs/reps sound better?