Reply from mine SU Kirsten, presently NSCA certified (formerly ACSM & 
ACE) and training clients in-home and at a local gym.

K sez:

I agree with Scott about the high rep crap.
1st- GOOD FORM
2nd- Lift enough weight to truly be fatigued by 4th - 8th rep.
PS  don't worry about body builder muscle like look.

Heavier weights help to shed the unwanted calories, through increasing 
metabolism, and the heavier the weight you can lift, as workouts should 
be progressive in nature, will advance the metabolic rate over time.

More strength = more muscle fibers = more cals burned at deskrest.

A little variation from Scott's very fine routine suggestion:

If you want aerobic plus strength benefit, continue to lower weight just 
a little to manage more reps. Work through the lactic acid build up from 
the heavier weight. You can even lower the weight a little more and do 
more reps.(all on same muscle group)

Continue same idea throughout entire weight workout especially if doing 
all muscle groups incorporated into one weight workout.

Also make sure to work the low back and core by doing back extensions.

There are many versions of a back extension and you will still be 
working your abs!

If there are any comments or questions, K will respond directly later on.

- Bruno



Scott Braaten wrote:
> On Fri, 14 Oct 2005 13:35:38 -0400, Stewart Kriss 
> <[log in to unmask]> wrote:
> 
> 
>>those who are pumping iron to stay fit,are you lifting heavy weight or
>>lower weights at more reps? any opinions on which is more beneficial for
>>staying fit,not necessarily body building condition.?
> 
> 
> None of this light weight for 20 reps garbage.  Do whatever weight you can 
> lift for 8, maybe 10 reps like Jimski said.  You need those last 2 or so 
> to really be a struggle but not enough that you lose form and look like a 
> fish that just got hooked.  The muscle "toning" of light weights for 10's 
> of reps won't do anything...I guess it could keep you in whatever shape 
> you're in, but you won't make any improvement.  Also, even if you take a 
> heavier route with say 4-6 reps, don't worry about being in body building 
> condition. You'll just look strong in a fit way.  Overall, just stick to 
> the 8-10 rep range.  
> 
> Another thing that should be done within a single workout is start out 
> light and work to heavier stuff.  Say you're doing some exercise for 3 
> sets.  Start the first set with something you can do 10 reps at.  Add 
> weight for your second set and get 8 reps.  Then add a little more for 
> your final set to get 6 or 7.  You'll get much more out of that then if 
> you just did three sets of ten reps each.
> 
> And work major muscle groups...squats, bench press, shrugs, bent over row, 
> etc.  For abdominal, find something besides just the usual crunches that 
> will hit all parts of your core...it can still be a crunch but throw in 
> leg movement, a twist, maybe some sort of weight or ball (can even just be 
> a basketball or something) to work on stabilization.
> 
> -Scott  
> 
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