What does ‘lifting heavy’ mean?

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Deadlifts and suitcase squats are good to start with

Please don't start with ego deadlifts with bad form unless you want back surgery

FTFY.

Agree. I have had back problems all my life. A lifter I knew at work taught me correct form and I have never had a problem hurting myself on a deadlift.

The only time during the last 20 years that I have not had back problems were the couple of years I was lifting regularly, including deadlifts. I really should get back to that.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Deadlifts and suitcase squats are good to start with

Please don't start with deadlifts unless you want back surgery

Interesting, my back issues actually went away once I started deadlifting.

If you have proper for deadlifts are great for strengthening core, glutes and hamstrings. All of which reduce back issues.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:If you want to get a sense of strength standards at different training levels, weight category and age, look at exrx.

Here is the link for deadlift standards for people of 40-49 years of age.

https://exrx.net/Testing/WeightLifting/DeadliftStandards40LB

You should check out strengthlevel.com. It has standards based on millions of user submissions by gender, age, and body weight.

It is based on self-reported data which I do not trust. Anyone can submit anything and you do not know whether the movement was actually executed to an accepted standard. The numbers there are substantially inflated compared to what you see in an average gym. I find data based on the experience of reputable strength coaches much more trustworthy. I have been lifting for over a decade and the exrx standards pretty closely match what you will see in real life depending on age, weight and experience level.

Huh, according to exrx standards I am have an elite deadlift!

Me too, but elite over there is more related to experience level. With those numbers you might stand out at an average Gold's gym, but might likely still come last even in a local level powerlifting competition. The elite category is a solid achievement though for an average gym goer not interested in competing in strength sports.

PP with the "elite" deadlift here. Oh believe me I KNOW that I would come in last at a local powerlifting comp. So I am side eyeing exrx's standards.

[Anonymous]

Who reports / validates those exrx numbers?

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Deadlifts and suitcase squats are good to start with

Please don't start with ego deadlifts with bad form unless you want back surgery

FTFY.

Agree. I have had back problems all my life. A lifter I knew at work taught me correct form and I have never had a problem hurting myself on a deadlift.

The only time during the last 20 years that I have not had back problems were the couple of years I was lifting regularly, including deadlifts. I really should get back to that.

I find deadlift are actually good for my back. The exercise that gets me hurt is overhead press.

[Anonymous]

Anonymous wrote:For me it's being able to do 10-12 reps with the last 2 reps being a struggle. If it's too easy, I need to increase weight. Too hard, and need to deload. You should be able to do 3-4 sets of 10-12 reps.

This… your last rep should be difficult.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Deadlifts and suitcase squats are good to start with

Please don't start with ego deadlifts with bad form unless you want back surgery

FTFY.

Agree. I have had back problems all my life. A lifter I knew at work taught me correct form and I have never had a problem hurting myself on a deadlift.

The only time during the last 20 years that I have not had back problems were the couple of years I was lifting regularly, including deadlifts. I really should get back to that.

I find deadlift are actually good for my back. The exercise that gets me hurt is overhead press.

Is this because you are arching your back to compensate/use chest more than shoulders?

When doing overhead press you should be tilting pelvis forward and bracing core and glutes.

[Anonymous]

For me it's being able to do 10-12 reps with the last 2 reps being a struggle. If it's too easy, I need to increase weight. Too hard, and need to deload. You should be able to do 3-4 sets of 10-12 reps.

If you can do 10-12 reps for 3-4 sets you are not lifting heavy, sorry. A weight you can do for 1-3 reps is heavy.

[Anonymous]

Anonymous wrote:

For me it's being able to do 10-12 reps with the last 2 reps being a struggle. If it's too easy, I need to increase weight. Too hard, and need to deload. You should be able to do 3-4 sets of 10-12 reps.

If you can do 10-12 reps for 3-4 sets you are not lifting heavy, sorry. A weight you can do for 1-3 reps is heavy.

Yeaaaa DL for 10-12 reps sounds hilarious outside of a warm-up. Even squats and bench that's the high end of reps for warming up. The 2-6 range is heavy depending on sets that calculate towards the total load. __x4x3 or __x 3 x3 or ___ x 6 x 2 or __x2 x3

[Anonymous]

Anonymous wrote:Who reports / validates those exrx numbers?

have a look here https://exrx.net/Testing/WeightLifting/StrengthStandards

[Anonymous]

Anonymous wrote:

Anonymous wrote:Who reports / validates those exrx numbers?

have a look here https://exrx.net/Testing/WeightLifting/StrengthStandards

It says "accumulated performance data" - who accumulated the data?

[Anonymous]

Anonymous wrote:

For me it's being able to do 10-12 reps with the last 2 reps being a struggle. If it's too easy, I need to increase weight. Too hard, and need to deload. You should be able to do 3-4 sets of 10-12 reps.

If you can do 10-12 reps for 3-4 sets you are not lifting heavy, sorry. A weight you can do for 1-3 reps is heavy.

No. Lifting heavy in the context of fitness and fat loss is just to failure. 8-10 reps 3 sets When the weight gets easy, increase it. You want those last reps to be as hard as possible without sacrificing form. Never sacrifice form.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

For me it's being able to do 10-12 reps with the last 2 reps being a struggle. If it's too easy, I need to increase weight. Too hard, and need to deload. You should be able to do 3-4 sets of 10-12 reps.

If you can do 10-12 reps for 3-4 sets you are not lifting heavy, sorry. A weight you can do for 1-3 reps is heavy.

No. Lifting heavy in the context of fitness and fat loss is just to failure. 8-10 reps 3 sets When the weight gets easy, increase it. You want those last reps to be as hard as possible without sacrificing form. Never sacrifice form.

DP - no, it’s lifting to muscle failure. That’s different than lifting heavy.

[Anonymous]

https://lifehacker.com/what-does-it-mean-to-lift-heavy-1846309501

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

For me it's being able to do 10-12 reps with the last 2 reps being a struggle. If it's too easy, I need to increase weight. Too hard, and need to deload. You should be able to do 3-4 sets of 10-12 reps.

If you can do 10-12 reps for 3-4 sets you are not lifting heavy, sorry. A weight you can do for 1-3 reps is heavy.

No. Lifting heavy in the context of fitness and fat loss is just to failure. 8-10 reps 3 sets When the weight gets easy, increase it. You want those last reps to be as hard as possible without sacrificing form. Never sacrifice form.

DP - no, it’s lifting to muscle failure. That’s different than lifting heavy.

Eh…that’s what I said.