High Reps/Low Weights vs. Low Reps/High Weights.

[Mai72]

So, I've been working out with high reps (10-12) and low weights for about 3 sets. I've been reading that this is great for cardiovascular health, but if you really want to put on muscle then I'll need to increase the weights and keep the reps at about 6-8.

I have 2 concerns. 1 is injury. I don't want to go too heavy and tear something. I do deadlifts and barbell rows, so hurting my back is a concern as well. The other concern is I work out alone, so I'm always worried about failing and not being able to place the weights back. Especially with an exercise like the chest press. But, I know that the majority of my gains is going to come with the last 1-2 reps. I'm not as sore as I should be and I don't know if I'm putting much pressure on my muscles.

Thanks.

 

[SNC]

Or you could do high reps 12-15 and heavy weights for the big muscles in the body and get the best of both worlds. The smaller ones will need to be kept lighter. It really depends on what you want in the end. Do you want a "bodybuilder" look or just a healthier one than you have now with some bumps in the right places, or are you looking for strength. While these are not mutually exclusive they each have a better way to get to the end result. If you are just starting out, take your time and become comfortable with the equipment you are using as well as the movement you are doing, even if that means using really light weights. If you pay attention to your body it will tell you when its time to bump up the weights or reps. I have had to relearn delt exercises because of an injury, people were looking at me funny when I was working my rear delts with 10 pound DBs.

 

[z1ggy]

So you goal is muscle hypertrophy I assume? Regardless, you won't get hurt if your form is in check. "Tearing something" is not going to be an issue if you are performing the lift properly.

There's literally thousands of courses and guides on reddit or any other part of the interwebz out there that you can follow for muscle building. Pick one and go.

 

[Pantlegz]

Doing a mixture is probably the best, especially for general purpose lifting. Every program I've worked with since working out of a beginner routine has had volume/explosive/heavy days for each of the 3 big lifts. If you haven't been lifting for a couple years stick to the basics(SS) because it doesn't matter and you don't have the base to build upon.

Accessory work has typically been either 5-8 or 6-10 reps. Lower for more strength, higher for more endurance and hypertrophy.

 

[IHateMyJob2004]

I do what pantlegz said.

 

[z1ggy]

I do what pantlegz said.

Me too. Lift 4x a week. Day 1/2 are high reps lower weight, upper & lower lifts. Then I rest 1 day and come back for day 3&4, same as day 1 & 2, but I go heavy, in the 3-6 rep range and do about 1/2 the sets.

 

[Ancalagon44]

If you work out alone, I recommend hiring a personal trainer just to help you work on your form, for a few sessions.

Regardless of whether you use light weights or heavy weights, poor form will eventually lead to injury. Watching videos on youtube helps, but you can't beat having someone watch you do the movement and note problems or areas to work on.

 

[SlitheryDee]

The way I normally do it is to start on a low rep high weight scheme, raising the weight slightly each week until it finally gets to the point where nearly every rep feels like I'm straining to the limits of my ability. I start to dread workouts when they get like that, so I'll change it up. I'll drop the weight back to whatever amount gives me a decent workout in 10-12 rep sets, and slowly start increasing the weight again, reducing the reps whenever it starts to feel like too much. Eventually I'll get to wherever I was before and magically I'll have gotten back to close to the same number of reps, except I'll usually notice I can push through the sticking point I was at before.

My main goal always is to keep my workouts manageable, as in not something I dread doing, while still finding a way to make progress more or less constantly. Oscillating back and forth between low rep/high weight and high rep/lower weight feels like one good way to do that. Being in it for the long haul means I have plenty of time though, so I approach every workout with "do as much as you feel like doing" mentality. Oddly enough it's often the days that I've just about made up my mind that I'm going to slack a bit on that end up being some of my better workouts.

 

[Mai72]

Doing a mixture is probably the best, especially for general purpose lifting. Every program I've worked with since working out of a beginner routine has had volume/explosive/heavy days for each of the 3 big lifts. If you haven't been lifting for a couple years stick to the basics(SS) because it doesn't matter and you don't have the base to build upon.

Accessory work has typically been either 5-8 or 6-10 reps. Lower for more strength, higher for more endurance and hypertrophy.

I've only been lifting steadily for a month. A true beginner. I'm currently sticking to 3 sets at 8 reps. The weights are heavy but nothing that's going to give me trouble. I will stick to this for now.

Thanks.