Hey guys im 5' 10" 360 lbs. was at 392 lbs. 2 months ago. My question is, should i lift heavy weights? for example 3X12 heavy or 3X25 comfortable. i lift weights at least 3 times a week. and cardio 6 times a week. wanna be big with muscle while burning all my fat away. so i'm lifting pretty heavy weights for the build and im good with that. the trainer at my gym which has no muscles told me to take some weight off and do more reeps now im all f***ked up help in this matter. P.S. i eat very lean 6 times a day also take protein shakes.
12 is quite a few reps for lifting "hevy weight." I think alot depends on your goals. You mention burniung fat but also mention getting strong. I'm not saying both can't be done at the same time, but if you preferred one over the other it could make a difference on how people answer.
Exactly. The plus that you have going for you in the build muscle/lose fat at the same time, is that you're already overweight. Lifting hard and heavy, while it can be harder on overweight people, will help build muscle and burn fat at the same time.
Like Travis said, 12 reps isn't really considered heavy - 3-6 reps usually is. Also, as ehubbard said, look at your trainer. No muscle and telling you what you need to do - I'm always in awe of those people.
Give chalk a chance.
49 years old
Yeah, low weight and higher reps, like 15+ and you will see some tone begin to develop. I'm on the other end of the spectrum personally and wish I was in your position.
I'd say go heavy for 3 x 5.
So heavy that you barely get that 5th rep each time.
Trying not to die young.
I would advise training in the 1-5 range with the major compounds (squat, bench, deadlift, overhead press, and maybe even barbell rows) to build your power and strength, and the 8-12 range with the assistance stuff for hypertrophy.
Lose the crappy trainer, and lift heavy. The most important aspect to losing weight, however, is diet.