Adding Weight and Lowering Reps

Hey everyone,

I'm getting to the point that I can add a bit of weight to my upper body exercises such as biceps and delts. However, in order to do that, I don't think I'll be able to complete 3X12. I'll be able to do less reps with the added weight. But, with so many reps, my form gets bad. Should I go ahead and add more weight while going down on my reps?

I've heard that it's better to do lower reps with higher weight. Does that go for someone who's current goal is to lose fat while maintaining or gaining a little muscle and gaining a LOT of strength? I know it's impossible to gain high amounts of muscle while eating at a calorie deficit. Is it impossible to gain quite a bit of strength as well?

Thanks

nope not impossible to gain strength as more than muscle mass = strength.  someone just sent this link to me about adding more weights looks interesting adding weight. the amount of links to those t-nation sites on this forum is.....

go ahead and add more!!!! Take it down to either 3X10, or a 10, 8, 6....you'll build muscle...and lose weight. Just make sure you are getting enough protein in your diet, and you'll be fine! If your daily intake has all the nutrients you need you can still build/maintain muscle while losing weight w a deficit......

Thanks for the help. Would doing squats only everyday until my body is strong enough to do them with proper form hurt? I generally do my strength training 3 times per week, on Mondays, Wednesdays, and Fridays. I thought that maybe an increase in bodyweight squats would help get me to the point where I can do them properly. Then, I'll just do them as often as with the rest of the strength training.

I just posed this in another tread lol, on how you definitely lose weight ina calorie deficit as well as gain strength. Ya you can't gain muscle but strength is different!

http://caloriecount.about.com/cant-gain-muscl e-calorie-deficit-stronger-ft112579

4-6 reps is usually the 'strength' building set, 8-12 muscle building, and over 12 is endurance. So anything under 12 with proper form is fine.

Definitely up the weight. Higher weight/lower rep is particually important for gaining strength, because there's more than just muscle mass that determines strength. There is also neuromuscular strength, which basically is training your nerve signals to contract your muscles in a way that produced more force. (Yeah, this is basically what's already been said, but maybe in a little different way)

And I 2nd silverbutterfly about the <6 reps is primarily strength, 8-12 is primarily hypertrophy, and >12 is primarily muscular endurence (obviously it's not a cut-and-dry split, but it's a good rule of thumb to go by when determining a good program depending on your goals)

I'd recommend the lower weights less reps too -- go as high in weight and reps you can do with good form. 

I'd also recommend getting the book "New Rules of Weight Lifting for Women" ans the workouts in there are total body - and although you don't do bicep curls per se you are doing major muscles which can't help but work the minor ones as well. 

Also never work the same body part 2 days in a row - this will cause injury.  Stick with the every other day just maybe try some other routines for the lower body if you feel that it needs the extra attention.