More reps or more weight?

I prefer a weight that allows me to do at least 15-20 reps versus a heavier weight with only 10-12 reps. Selecting a weight that allows me to do 5 more reps will increase the time my muscle is under tension. Not to mention, a weight that is so heavy where you can only do 7-8 reps is usually a weight that you cannot lift in a controlled mannered. Proper technique is important.

I prefer a weight that allows me to do at least 15-20 reps versus a heavier weight with only 10-12 reps. Selecting a weight that allows me to do 5 more reps will increase the time my muscle is under tension. Not to mention, a weight that is so heavy where you can only do 7-8 reps is usually a weight that you cannot lift in a controlled mannered. Proper technique is important.

You can absolutely lift heavy in a controlled manner. Always warm up first, but to say that you can't lift in the 5 - 12 rep range in a controlled manner is ridiculous. OP, the only real reason you'd want to use weight that allows you to rep into the 20 rep range would be if you were training for some sort of endurance competition where that sort of training would be beneficial. If your number one goal is muscle, then you should use weight that causes positive failure in the 8-12 rep range. If your number one goal is to get stronger, then you should use weight that causes positive failure in the 1-7 rep range.

I prefer a weight that allows me to do at least 15-20 reps versus a heavier weight with only 10-12 reps. Selecting a weight that allows me to do 5 more reps will increase the time my muscle is under tension. Not to mention, a weight that is so heavy where you can only do 7-8 reps is usually a weight that you cannot lift in a controlled mannered. Proper technique is important.

You can absolutely lift heavy in a controlled manner. Always warm up first, but to say that you can't lift in the 5 - 12 rep range in a controlled manner is ridiculous. OP, the only real reason you'd want to use weight that allows you to rep into the 20 rep range would be if you were training for some sort of endurance competition where that sort of training would be beneficial. If your number one goal is muscle, then you should use weight that causes positive failure in the 8-12 rep range. If your number one goal is to get stronger, then you should use weight that causes positive failure in the 1-7 rep range.

^^^^This....

Reps up towards 20 is pure endurance. Personally I was following stronglifts 5x5 (switching to 5/3/1), strength has increased, jean size has decreased and body parts are disobeying gravity more to my liking. Compound lift (bench, ohp, rows, squats, deads...there are other) reps are great at low rep 1-7. For isolation (accessory lifts) I normally do in the 8-12 range.

When I started I didn't use a program (big mistake, stronglifts is what got me results). I would do my compound lifts and up my weight if I could get 8 reps before failure, even if I could only get the increased weight up 3x. This worked, but I did much more work than needed and progress was much slower. Programs keep it easy.

For weight loss, it's all about the calories. The lifting helps me maintain the muscle I have while in a deficient, shape my body (lift booty) and gives me goals and pride in my strength. Exercise is for fitness.

As for the proper technique comment. Yep, it is extremely important... That is why programs like stronglifts start you off light and you progress. I also find form easier at the heavier weights....they demand my focus and I feel immediately if anything is off. On light weights I get distracted and they do not stress my muscles enough to cause my mind to zero in on the exact muscles I am using. This is actually called something, it is the mind-muscle connection... but I can't recall the proper term.

You also will NOT get bulky or manly from lifting heavy if you choose to. That takes a lot of intentional work for everyone, women it is harder and damn near impossible to do without having it as a goal.

Good Luck OP on whatever you choose, just make sure you enjoy it...it's the only way to make sure you make it a part of your life and stick to it.


Eta...OP, while losing fat by eating in a deficient, you are unlikely to 'build muscle'. While eating under TDEE the goal of weight lifting is to keep what muscle you have. Without lifting you would most likely lose muscle as well as fat and it is much harder to gain muscle than to keep what you have. There are what's called 'newb gains' but they are small and a short lived phenomenon. To build muscle most bulk by eating above TDEE others take a very slow, meticulous approach and recomp their bodies by eating at TDEE and lifting.

...a weight that is so heavy where you can only do 7-8 reps is usually a weight that you cannot lift in a controlled mannered...

Strongly disagree with this statement. Weight training did very little for me until I switched to low reps, high weight. I think you should stop adding weight when your form breaks down, but why would your form break down at 7-8 reps? That's silly.

Not to mention, a weight that is so heavy where you can only do 7-8 reps is usually a weight that you cannot lift in a controlled mannered. Proper technique is important.

LOL...there are tons and tons and tons of people who work in the in the 1-6 rep range which is optimal for building strength...I would be one of them and my form is excellent.

OP, it depends on your goals (not your weight loss goals...your fitness and lifting goals).

Rep 1-6: Optimal strength range
Rep 8-12: Optimal hypertrophy range.
Rep 12+ Muscular Endurance

I personally work in all of those rep ranges depending on the lift. As a matter of general fitness you don't need to get too hung up here. I do my primary compounds (squats, deads, bench, OH Press, Cleans) in the lower rep range. I do most of my accessory work in the 8-12 rep range and a few exercises like lunges and body weight work in the muscular endurance range.

Your best bet is to really adopt an actual program and go with that...you have to have a good deal of knowledge to program your own routine.

what about trying a 10x8x6x4 training plan? (lower weight 10 reps, add more weight for 8, add even more for 6, and the heaviest you can do 4 reps)

or, basically the same thing: 8x6x4x2

Strength building primarily occurs within the 3-6 rep range, best with 3-6 sets per exercise. Hypertrophy of the muscle, which is what causes increased muscle size is most common in the 8-12 rep range with 3-4 sets per exercise. Anything above 12 reps, except for certain muscle groups will be endurance training and not build much strength. Advice would be to go with a heavier weight and lower reps if focusing on getting the most out of your workouts. Too often, people will think that high volume, lower weight will help them reach there goals, but it is not the case for many of them.

Right.

The main reason we strength train while losing is to retain muscle. The "strength" rep ranges have been shown to be best for this.