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high rep vs heavy weight?

hereyago Posts: 2 Joined: 2006/05/25	2006/06/11, 06:55 PM I want to gain strength and muscle. Should I do high reps (with light weights) or use heavy weights (with few reps)?
mikencharleston Posts: 1,585 Joined: 2002/01/09	2006/06/11, 07:01 PM welcome to the site. I don't think you're going to find anyone on here that advocates using light weights. This particular question is asked a couple of times a day. :) Put High rep in the search engine at the bottom of the page and you'll get a ton of good reading.
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/06/11, 08:47 PM Low weight/high rep is only good for a warm up in my opinion. It really soes noting but raise you heart rate. IF cardio effect is what you are looking for they are good for that. Getting strong is all about moving more weight. -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/06/11, 11:11 PM work in the 5-9 rep range. Chances are if you haven't stimulated the bulk of the fast twitch fibers of a muscle by the time you get to 6 reps, you will not do so. You have to challenge the muscle to make it grow. Overload with heavy weights. Light weights will not make you grow at all. -------------- Maximus from Gladiator....Strength and Honor!
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/06/12, 09:35 PM If hes just starting out, I would say the 8-14 rep range. A complete beginner will see better progress with a higher rep range. While I would agree with you completely if this was someone that had already been training, it doesn't sound that way from his post. In which case his muscle's don't need as much challenge as your's or I's. -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
hereyago Posts: 2 Joined: 2006/05/25	2006/06/19, 07:40 PM thanks. how many sets of reps should i do?
batesy Posts: 14 Joined: 2006/04/15	2006/06/30, 10:55 AM I"ve been working out for a month now, and have been doing 12 rep sets. I feel like my body is getting more use to the lifting, and I'm starting to move up in weight for everything. Is there any general rule of thumb as to when you should move from 12 rep sets to 5-8 rep sets?
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/06/30, 07:41 PM Always challenge the muscle. If you are completing 12 reps very easily, then you are no longer challenging the muscle. Move the weight up. Progressive overload will build muscle with solid diet. A 6-9 rep range would be good for you. -------------- Maximus from Gladiator....Strength and Honor!
batesy Posts: 14 Joined: 2006/04/15	2006/07/01, 10:25 AM Thanks bb1... I am completing 12 reps but it is still challenging. I noticed that the FT programs suggest doing 14/12/10/8 rep sets. Why is this? Maybe I will move to 12/10/8 and start using heavier weights?