High reps with low weights or low reps with heavier?

LittleButMightyOne

Because I have a long commute to my gym (over an hour one way!), I use strength circuit training videos at home with 7-10 pound weights, and the videos are hard enough that I always work to exhaustion or near exhaustion and need recovery days. I have read there are benefits to both high reps with lower weights AND low reps with heavier, but I am wondering whether it's worth the time and gas to go at least once a week to mix heavier weights with low reps into my routine? Does anyone know if there are additional benefits to one over the other that would make it worth my while? Or is working the muscle to overload, no matter the manner, what's important?

Also, I'm not sticking to one weight forever with the low weights. I started with the 7's but moved up to the 10's for many exercises when they became too easy--now I find the 10's just as difficult as I used to find the 7's with the high reps.

I am trying to build muscle to lean out. I am NOT "afraid to bulk up." Any help would be greatly appreciated!

jppd47

High reps lower weight will only work your muscles endurance with that weight and lift. You won't continue to build strength unless you are lifting heavy.

(making up a number) If your goal is to lift 5 100 times, keep lifting that 5 till you get there. But that won't help you lift anything heavy than you already could before the 100 times. You'll adapt to the 5 and just build endurance to keep moving it.

If you want to get stronger you need to lift heavier. Adding weight will progressively do that, like you are. but the high reps aren't needed. Strength and mass will build as you keep increasing the weight doing 5-8 reps or so for 3-5 sets.

If you want strength and mass you'll need to lift heavy.

ETA; This is what I have gathered in my readings. I bought starting strength two months ago. Im just started to get serious about lifting heavy myself just over a month ago and I'm still slowly building up my weight following Starting strength/strong lifts 5x5

stupidloser

The goal is to progressively overload your muscles from workout to workout to grow muscle. What this mean is that your muscles should be stronger and can lift a heavier load from workout to workout, given that you've done everything properly to ensure growth. But if you just want to maintain your condition than u don't need to continually increase your weight. Whether low weight/hi rep or hi weight/low rep is right for you depends on your physiology. Some people respond to the latter, some people respond to the former. You have to experiment and see what works for you. Unfortunately, I don't think it's a one-size size fits all situation.

Klamber26

I'm also doing stronglifts 5x5. I'm pretty amazed with my progress to be honest. One week I'll struggle just to get 4 reps in each time, then by the next I've already added 5 pounds on top of that and completed all 5 sets. If you really want to feel like you're accomplishing something, I would suggest low reps, heavier weight.

akaOtherWise

I'm also doing stronglifts 5x5. I'm pretty amazed with my progress to be honest. One week I'll struggle just to get 4 reps in each time, then by the next I've already added 5 pounds on top of that and completed all 5 sets. If you really want to feel like you're accomplishing something, I would suggest low reps, heavier weight.

5x5 is pretty awesome. I use to do it. There is a Jim Wendler program called 5/3/1 that is really good also. That is probably my favorite at the moment.

LittleButMightyOne

This is great! I do have to go to town a couple times a week (I live WAY out in the boonies, up a mountain), so I'll stop by the weight room at the gym and mix in high weights/low reps into my routine. I'll keep the low weights/high reps for a mix too. I want increases in strength/muscle, but I need the endurance too, especially because I think it will help me in the cardio department.

The best post on here was the one about how it would help me feel achievement week to week. I think it will help me get through the weeks when I don't feel like I haven't made any progress.