Heavy weights vs more reps

It should depend on your goals. However many reps you are doing, you should use the heaviest weight you can for the number of reps you want to complete.

There's certainly a lot more to it than this, but for a newbie (and I'm barely more than one myself) the basics are -

1-5 reps : Maximal strength
6-12 reps : Growth
13+ reps : Endurance

Note that there are several variables you can play with aside from weight and rep range. You can also adjust your rest periods, time under tension (more slowly lowering and raising the weight) and your tempo (relative times to lower, raise, and pause at top/bottom).

I'm sure the experts will be in soon to expand on this simple view.

I've seen more change in my body (not really the scale) when I have lifted heavier for less. When I lifted less for more, I saw more changes on the scale but not on measurements. I will take the measurements. Also, it is kind of fun to feel strong.

Heavy weights since I want to add more muscle. You do lighter weights with more reps to keep a lean look.

I am leaning toward the heavier weight just to save some time.

What are your goals? How much time you want to spend in the gym shouldn't be the sole deciding factor in your training plan.

I prefer to lift heavy. I do have some lifts that require lighter weights. Namely front and side raises. These I do to help my neck . My rep range for compound lifts only goes up to 12 before I increase weight. I only have dumbells at the moment, so an increase in weight is more than if I used a bare.

Also lower reps seem easier on the joints. I work in a job lifting light objects 48 times a minute . Honestly, my body doesn't want to do that. I don't want to go and do 50 bicep curls and wear my elbows out sooner.

I would prefer to lift heavy as I would like to gain strength but I am unable. Lifting lighter weights for 3 sets of 10 I am seeing some muscle gains and I'm hoping to see more by starting a bulk. There have been some studies saying that muscle gain is pretty much the same with either approach so it might be worth googling. It really depends on your goals though.

1-5 reps: Optimal Strength
8-12 reps: Physique/hypertrophy
13+: muscular endurance

also, it is more efficient to work muscular endurance with circuit training/boot camp/P90X kind of stuff than standard lifting in that rep range...really, lifting in that rep range is very close to being a waste of your valuable time.

I do a hybrid strength/hypertrophy routine...so I have certain lifts that are in the 1-5 rep range and certain lifts that I knock out about 8-10 reps.

This. I do my core compound moves as 5x5, accessory work as 3x8. It's where I've seen the best changes in both physique and strength.

Depends what you mean by more 'reps'

If it's 20 + reps with light weight that you feel 0 burn, it won't do anything.

This is a common case with a lot of ladies at the gym because they fear getting 'bulky'.

You won't get 'bulky' by lifting heavy. Just look at a lot of the female senior members on MFP's flexing profile pics. They're all lean.

Good info! Thanks!

Heavy weights since I want to add more muscle. You do lighter weights with more reps to keep a lean look.

No.


I'm also a fan and routinely lift with both strength and hypertrophy.

Bumping... newbie to weights and interested in the responses and information.

I also prefer to train in both strength and hypertrophy.

There is not just one "right" way....it really depends on your goals and also, what you enjoy because at the end of the day it's the consistency and progressive overload that will determine your results.

Muscle gain or fat loss TBD by diet.

I vary my weight between 3, 5 and 8 lbs depending on the move.

I personally get the best results by lifting as much weight as I possibly can but still reach 10 reps set one, 8 or 9 reps set two, and 7 or 8 reps set three. This works best for me as far as "gaining muscle" goes. If you are just looking to tone I would choose a weight that you are able to do maybe 15 reps set one, 12 reps set two, and 10 reps set 3....or something around that. Then you'd be using a weight that is heavy enough to challenge you & can do a few more reps than usual, but not low enough to the point where your muscles aren't getting a good workout and you're doing 20+ reps haha

Her ability to gain muscle or anyone for that matter, would be dependent upon the calorie intake specifically a surplus in addition to progressive training. Toning doesn't exist and a woman's training isn't any different than a mans in that aspect.

YES!!! Toning doesn't exist, and if your diet is crap, your results will be also!

"Her ability to gain muscle or anyone for that matter, would be dependent upon the calorie intake specifically a surplus in addition to progressive training. Toning doesn't exist and a woman's training isn't any different than a mans in that aspect."
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Not all bodies & metabolism are the same so I wouldn't say gaining muscle is "dependent" on a caloric surplus. This may be true in some cases, but I know I eat around 1800-2000 calories(probably a little lower than most males) on a typical day and have no problem gaining muscle. And of course toning exists! hah. Doing more reps with less weight, but still enough weight to be challenging, might not pack on a ton of muscle but it'll sure give you some definition!