High Weight, Low Reps Or Low Weight, High Reps New Study Ends Debate

[Fernando]

MSN

It turns out the perfect resistance workout is whatever resistance workout you prefer. What really matters when it comes to weights and strength is sticking to it.

The main takeaway is simply that any type of strength training is good strength training. But the researchers also found that if your goal is to bulk up, smaller weights with more reps is ideal. And if you hope to build strength, heavier weights with fewer reps is the way to go.

 

[Tom D]

also, it's not the reps. the important part is to lift it slowly up and down. that's where the muscle is built. most people do it fast, try slow and see how hard that is.

 

[Dublin ohio]

MSN

It turns out the perfect resistance workout is whatever resistance workout you prefer. What really matters when it comes to weights and strength is sticking to it.

The main takeaway is simply that any type of strength training is good strength training. But the researchers also found that if your goal is to bulk up, smaller weights with more reps is ideal. And if you hope to build strength, heavier weights with fewer reps is the way to go.

We did the exact opposite when I played baseball. Low weight, high reps. I could never bulk up no matter what I did. But was fairly strong for someone who weighed 160 lb. and the low weigh, high rep approach made for good muscle tone and endurance. Being able to "bulk up" also has a lot to do with genetics and muscle type

 

[Terrel L. Shields]

Lift too much and your backbone will fall thru your ***hole and break your neck.

If you have arthritis just stick with low weights and low impact exercise or expect to endure surgery after surgery.

Being able to "bulk up" also has a lot to do with genetics and muscle type

or steroids...

 

[Gobears81]

When I go to the gym, I usually target a weight at about 12-13 reps for my first set, then about 9-10 by my third or fourth set. Not sure if there is anything to that, but going higher-weight/lower-rep than 8 or so seems to be at the expense of form and greater injury risk, lower weight/ higher rep than 15 or so doesn't seem to increase the top-end strength as much.

But at the home gym, don't always have the right weights, so there are a lot of high-rep sets.

 

[Fernando]

When I go to the gym, I usually target a weight at about 12-13 reps for my first set, then about 9-10 by my third or fourth set. Not sure if there is anything to that, but going higher-weight/lower-rep than 8 or so seems to be at the expense of form and greater injury risk, lower weight/ higher rep than 15 or so doesn't seem to increase the top-end strength as much.

But at the home gym, don't always have the right weights, so there are a lot of high-rep sets.

I use to push myself in getting as heavy weight as I can with about 15 reps.
Past few days, I lower to slightly less weight and I can do 25-30 reps before getting tired.
I'll see if that will help in bulking my muscles to look like Arnold.
Maybe it's genetics and old age but I'm just tone having been in gym for 10 years.