High reps for definition. A weight lifting myth?

[seriousart]

Been working out for… about 17 years, off and on and am still a pretty lean/ not so big guy.
The general philosophy you hear is that to build mass you lift heavy weights, low reps and for definiton you lift low weight for more reps.

Was reading here that this may not be true. What the author of this website suggests is quite contrary to the generally accepted logic:

Why do I choose to follow a low volume, but heavy load type of workout out? It’s simple, really. Its all about providing the right amount of muscle stimulus and overload to stimulate more muscle growth, and believe me, this isn’t achieved with doing 10 to 15 reps with lighter weights. Makes sense right? Heavy weights will induce more muscle growth, not lighter weights.

It’s a common misconception that doing heavy weights will build size and strength, while doing light weights will tone and shape the muscle. It doesn’t work that way. Muscle definition and toning is NOT a function of doing lighter weights & higher reps, but rather, it’s a function of diet, diet, and diet! That’s right! Doing more reps will NOT make you more defined, you’ll just be wasting time and energy in the gym. If you want muscle definition, first of all you need to have muscles there in the first place. How do you achieve this? Simple, lift heavy.

And to achieve tone and definition, you will have to adjust your diet and nutrition to achieve desired results - not simply by doing more reps and sets.

This makes sense to me, at least. Definition is more the product of lack of fat rather than muscle growth. So is high weight/ low reps + lower calorie diet and cardio the way to go for increased size and definition?

So anyone have an informed opinion on this? I’m about to embark on a new workout regimen and figured I’d see if you guys had any thoughts on the matter.

[x-ray_vision]

High to medium weight is definitely the way to go for size. If you’re already doing a workout like this and you want more definition, then altering your diet will do it for you. You don’t necessarilly have to do cardio (unless you’re genetically unfortunate and just can’t burn fat without it). If you’re looking to acheive as much mass as possible I would skip the cardio. If you’re looking for more definition but don’t want to change your eating habits then cardio will definitely help.

[ultrafilter]

It’s definitely a myth. From here:

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.

It still may be recommended to perform high repetitions (20-30 or 20-50 reps) for abdominal and oblique training. With fat around the waist, moderate repetitions with a greater resistance can increase muscular girth under the subcutaneous fat. If fat is not lost, more muscle can push out the fat resulting in a bulkier appearance. The abdominal muscles are relatively small muscles. Performing high reps with a lighter resistance will not compromise metabolism or muscle increases as would performing high reps with light resistance on larger muscles. 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.

[ultrafilter]

Here are a couple articles you might be interested in:

Different Destinations, Different Journeys

Program Design 101

[seriousart]

Thanks for the info/ links, ultrafilter & x-ray vision!

Much appreciated!

[ultrafilter]

Couple thoughts:

-It’s really, really tough to get big and increase your definition at the same time. Pick one, go for it for a while, then work on the other while trying to maintain what you’ve done.

-It’s important to be in decent aerobic shape no matter what. If you’re worried that cardio will cut into your size gains (and there are a lot of people who aren’t), look into interval training.