which weight lifting is most effective

arsenalmorris

Hi, I am new to all this, Was wondering if people think it is better to do a really heavy weight and a few reps or if it is better to have a lighter weight and do alot more reps

Thanks

iron_jj

Depends on your goal.

DeguelloTex

Are you interested in strength or size?

Lleldiranne

Depends on your goal.

You beat me to the punch ... that was my answer!

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Jclifford253

It completely depends on what your goals are. If you want to get stronger and larger muscles lift heavy and fewer reps. If you want to tone then go lighter more reps. Larger muscles burn more calories.:happy:

homeyjosey

if you're new to lifting, I'd say most important is to get the correct form

nlcs_nickyv32

Obviously start with lighter weights and learn proper form.

Now this is where people get things wrong. Lighter weights more reps does not equal toning/cutting/fat loss. The truth behind lighter weights with more reps is to build muscular endurance. The typical range for muscular endurance is using less that 60% of your 1 RM with reps that range from 12 and higher.

The next range is typically associated with hypertrophy (increasing muscle size) which is using from 60% to roughly 79% of your 1 RM. The rep range for this is usually 8-12 with 3-4 sets, and this is where you see people who are trying to bulk keep their workouts.

Next you have strength with is using 80-100% of your 1 RM. This is range improves strength. The rep range for this is anywhere from 1-5 with 4-10 sets.

PaulaKro

Lots of good information in this group:

http://www.myfitnesspal.com/forums/show/10067-eat-train-progress-

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