Reps vs. Weight

gshifrin

Sorry in advance if this is a faq - didn't see it.
- So is it better to do more reps or use heavier weights (assuming I maintain a decent form in either case)?
I usually do 3 sets of 10-12 reps, If I increase the weight I find I have to cut back to 8-10 reps, at least for a while.
Thanks.

AJ_G

So this is dependent on your goals. There are desired rep ranges for different goals. If your main goal is strength, the desired rep range is 1-7 reps. If your main goal is hypertrophy (muscle mass), the desired rep range is 8-12 reps. If your main goal is endurance then 13+ reps is your desired range. For each range you want to use a weight heavy enough to cause failure in the desired rep range.

mustgetmuscles1

It will really depend on what your goals are but both can lead to strength and muscle increases.

Great article on it here.
http://www.lookgreatnaked.com/blog/light-load-training-can-it-build-muscle/

I think the best thing most recreational lifters can do is pick a program that includes a variety or rep ranges.

So if increasing the weight drops you down down to 5-6 reps and you have to work you way back up to 10-12 before increasing weight again that is not a bad thing.

gshifrin

Cool, thanks, very helpful.
Recreational lifter - what a concept!