Bone mass... Meaning the other has a heavier bone structure.

besides factor of bone structure & density, muscle is much heavier than fat.

one question here,

which one is better to lose weight, lift 20 kg with 12 reps or 12 kg with 16 reps?

that's not much of a difference there, my fren.
If u can rep up to 12, then it's too light for you.

since u're asking which is better for fat loss, i'd say high reps.
but please, if u wanna compare, take a 5 rep one with a 15-20 rep as example.

its a myth. havent you learnt anything?

what?
high reps trains ur endurance, hence burn more fat.
low reps is for size + strength.

why did i even bother lowering my deads and squats to 5 reps
if it's the same thing?

Who told you that? It's a myth.

i use to do 10 all the time...
but i remember u telling me everyone is different.
Some are better at lows, others a bit higher.

but eversince i started doing 5s, i feel stronger.

I'm talking about you saying high reps is for burning fat and low reps for size. It's a myth. It's individual muscle fibre composition theory (high twitch or low twitch make-up).

ok... you learn something everyday

Sigh... if you keep up with the smart ass attitude with that emote at the end, good luck in wanting to grow when experienced people try giving you advice. I will tell you that muscle mass and free enuf would tell you the same thing that it's a myth about the high/low rep thingie.

not being a smartass...
i admit i didn't know it was a myth.
Some senior at my gym told me that.
But i rather believe you than believing him.

a lot of "seniors" in the gym know crap about strength training and most of them (in mine) do advocate the use of steroids.

I'm not trying to screw you over. I'm trying to help you improve, hence the harsh criticism in your journal. You know the way i talk, if you meet me, that'll be how i talk in real life too. My personality is the same on the net as in real life, but i mean well. Ask Joey Kun if you think i'm lying. He's met me before since he's an actual friend of mine.

if you wanna get big, go to darklight

if you want cajoling and being treated like a baby, go to a PT.

darklight>PT

Lol...

You give me far too much credit my friend.

Well, there are PT's which know their stuff but they're such a minority that looking for an elite one is like looking for a needle in a haystack.

I've been to TF, CF, FF, etc, and none of the trainers actually measure up, except maybe one or two i've seen.

talking about high reps & low weight, i m doing very high reps and light weight exercise on non-workout day (mainly for active recovery).

other benefits:
size increase with sarcoplasmic hypertrophy
reduced muscle soreness
better muscle endurance


more details

http://findarticles.com/p/articles/mi_m160...21/ai_n13667732

too bad I dont go to the gym every single day

T+1, you're pretty ripped yourself. Workout everyday?

Performing lighter weight with more repetitions (15-20 reps, 20-30 reps, or 20-50 reps) does not burn more fat or tone (simultaneous decrease of fat and increase muscle) better than a heaver weight with moderate repetitions (8-12 reps). Weight training utilizes carbohydrates after the initial ATP and CP stores have been exhausted after the first few seconds of intense muscular contraction. Typically a set's duration is 20 to 30 seconds. For the average fit person, it requires 20 to 30 minutes of continuous aerobic activity with large muscle groups (eg. Gluteus Maximus and Quadriceps) to burn even 50% fat; fat requires oxygen to burn. Performing a few extra repetitions on a weight training exercise is not significant enough to burn extra fat and may in effect burn less fat. If intensity is compromised, less fat may be burned when light weight is used with high repetitions. The burning sensation associated with high repetition training seems to be the primary deterrent for achieving higher intensities.

For individuals attempting to achieve fat loss for aesthetics, the intensity of weight training can be a double edge sword. When beginning an exercise program, muscle mass increases may out pace fat losses, resulting in a small initial weight gain. Significant fat loss requires a certain intensity, duration, and frequency that novice exercisers may not be able to achieve until they develop greater tolerance to exercise. If an exercise and nutrition program is not adequate for significant fat loss, a lighter weight with higher repetitions may be recommended to minimize any bulking effects, although less fat may be utilized hours later. If an aerobic exercise and nutrition program is sufficient enough to lose fat, a moderate repetition range with a progressively heavier weight will accelerate fat loss with a toning effect. If a muscle group ever out paces fat loss, the bulking effect is only temporary. For a toning effect, fat can be lost later when aerobic exercise can be significantly increased or the weight training exercise(s) for that particular muscle can be ceased altogether. The muscle will atrophy to a pre-exercise girth within months. Higher repetitions training may be later implemented and assessed.

Higher volume weight training (ie 3 sets versus 1 set of each exercise) with short rest periods of approximately 1 minutes can stimulate a greater acute growth hormone realease (Kraemer 1991, 1993; Mulligan 1996). Growth hormone is lipolytic in adults. It is hypothesized that maximal effort is necessary for optimizing exercise induced secretion of growth hormone. Growth hormone release is related to the magnitude of exertion (Pyka 1992) and is attenuated with greater lactic acidosis (Gordon 1994).

Intense weight training utilizing multiple large muscles with longer rest between sets may also accentuate body lipid deficit by increasing post training epinephrine. Intramuscular triacylgycerol it thought to be an important energy substrate following repeated 30 second maximal exercise with 4 minute recovery intervals (McCartney 1996, Tremblay 1994). Rest periods lasting approximately 4 minutes between maximal exercise exercise of very short duration is required for almost complete creatine phosphate recovery required for repeated maximal bouts (McCartney 1986).

It still may be recommended to perform high repetitions (eg 20-30) for abdominal and oblique training. It has been theorized muscular endurance may be more benifitial for low back health than muscular strength. Furthermore, moderate repetitions with a greater resistance can increase muscular girth under the subcutaneous fat, particularly in men, who have greater potiential for muscular hypertrophy. Increasing the thickness around the waist with existing abdominal fat may further increase bulk, particularly in men who typically have greater intra-abdominal and subcutanuous fat in this area. The abdominal muscularture is composed of relatively small musclemass as compared to the glutes, quadriceps, hamstrings, chest, and upper back. Performing high reps with a lighter resistance should not compromise metabolism or muscle increases as would performing high reps with light resistance on larger muscle groups. See Spot Reduction Myth above.

It is plausible that the high repetition myth was originated and later propagated by bodybuilders that used calorie restrictive diets to shed fat before a contest. Because of their weakened state from dieting, they were unable to use their usual heavier weights. When inquired about their use of lighter weights, they explained they were "cutting up" for a contest. This is merely a theory, but it is easy to see how it may have been misunderstood that the lighter weight was used to reduce fat instead of actually being a result of their dietary regime.

Typically with weight training alone, fat loss is similar to muscle gain, give or take a few pounds. Certain dietary modification can have much greater impact on fat loss than weight training alone. The ideal program for fat loss would include the combination of proper diet, weight training, and cardio exercise.


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