low weight & high reps vs. high weight low reps

A friend of mine told me that low weight and high reps is built for stamina and is usually what a lot of soccer/swimmers do when they work out. High weights and low reps helps you build muscle

edit: dont quote me though! this is just what i heard

Low reps @ high weight is more for building strength whereas the opposite helps more at building muscle.

From what i know - High weight - low reps like 5x5 will be more efficient at building strength.

"Lower weight" - higher reps are more efficient for fat loss.....

Now you will notice the inverted commas - I still go pretty heavy - as much as I can lift / push for 12 to 15 reps.

My bench presses are 90lbs for 12 -15 reps...(4 sets)

Also I keep my rest very short - so higher intensity most probably than 5x5 ( which I have never done - so I might be totally off on this )

An extract from this article.......

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/854/Lose_Weight_For_Summer_Top_Five_Training_Tips_For_.aspx

Tip #1: Train A High Volume, Short Rest Periods & Moderate Loads
Strength train with a high volume of work, short rest periods, and moderate to heavy loads using multi-joint exercises. Squats, deadlifts, chin-ups, bench press, lunges, and rows should make up the core of your training. A hypertrophy-type program that generally includes 8 to 12 reps of more than 3 sets is ideal, but can be manipulated for a greater muscle building effect. More sets will accelerate results, but the 8 to 12 rep, 3 set scheme is a good place to start training for fat loss.

Use weights in the 70 to 85 percent of maximum range with short rest periods of 60 seconds or shorter. This will provide a significant anabolic response by elevating testosterone and growth hormone (more on this below). High reps and short rest intervals will make your body a high-powered energy burning machine.

Circuit training and super set schemes are ideal, as are descending sets in which you finish with very high reps (25 reps of squats or 2 minutes of leg presses, for example) for an extra fat burning burst. Supersets with 10 seconds rest when switching from the agonist to the antagonist exercise and 60 seconds between sets is one option. Or a “death circuit” of heavy, high volume deadlifts followed by split squats followed by lighter high volume squats with 10 seconds rest between exercises is another.

I think its a misconception that low weight, high reps is just about stamina. It also builds strength, maybe not as fast as high weight low reps.

At age 61, I emphasize more the low weight, high reps, and still build strength. Over time, I can still lift more.

But probably need to define what I mean. High weight, low rep, I think of as a weight heavy enough so I can only do up to 10 - 12 reps. Some would say only 6 to 10 reps. Whereas low weight, high rep, I think of as a weight heavy enough that I can do 15 to 20 reps. If I can do more than 20 reps, I increase the weight.

Low reps @ high weight is more for building strength whereas the opposite helps more at building muscle.

How would you build strength without building muscle?

Muscle build in a strength-oriented approach is generally more compact than muscle mass packed on in a hypertrophic (eg- bodybuilding) program. What he's trying to say (I hope) is that the lower (actually moderate) weight with higher reps is for hypertrophy, aka bulk/mass.

This study below shows that low weight/high reps (16 reps) and high weight/low reps (8 reps) were pretty similar in building strength in a study of post-menopausal women.
http://general.utpb.edu/FAC/eldridge_j/KINE6362/ancillaryfiles/trainingandpostmenopausal.pdf

From the study:

HL showed greater improvements in upper body strength (HL 25%, HR 16%).

Bump to read later

Well true that high weight, low reps does seem to build more strength faster. But still build strength at 15 - 20 reps from personal experience. I tend to get injured more easily with the higher weights, so its a trade off. Part of getting older I guess.

If you're getting injured then your form is incorrect. Which lifts cause you to injure yourself?

Yes that's what I meant, but you said it much better

Heavy load (less reps) will will fire fast twitch fibres earlier stimulating growth..

lighter load lifted and more repetitions on fatigued muscles will induce more growth (pump) through a differing body mechanism ..