Is it better to do small number of reps with heavy weight, or lots of reps with lighter weight?

Question

Im a beginner weight lifter and have been told to focus on compound exercises, I don't wanna be the most toned guy in the world, just want to gain mass, any help?

Answer 1

Start with high reps on low weight and increase the weight as the muscles improve

Answer 2

Depends on your goals.

Powerlifters go for more weight and fewer reps. Watch the competitions on TV--they look like big blobs, but they put up a lot of weight.

Body builders for for less weight and more reps; builds some mass, but is better for getting muscle definition.

You could consider switching between both methods from week to week.

Personally, whatever it takes to really bulk up, I don't have. But I can get good definition, so while I don't look like the incredible hulk, I've got muscles that look like they should, and more strength than people expect from a guy who's been described as "look at ya--there's nothin' to ya!" Surprise!

Answer 3

If you are looking for weight and more muscle, than you want to do the heavy weights. If you are looking for better tone and cardiovascular health, then you want to do more reps with lighter weight. It is best, overall, to do some of both.

Answer 4

To gain mass, low reps high weight (but increase gradually). Diet is a huge chunk of this so make sure you're eating clean and getting plenty of protein. Of course this is just my opinon and everyone finds what works for them.

Answer 5

It depends on what your goals are. If you want to get strong, do a low number of reps with heavy weight. If you it's fat loss, a more cardiovascular approach would help: do lot's of reps with lower weight.

Answer 6

to gain mass do a heavy weight w/ about 8-10 reps per set.
To get toned run on the treadmill to lose fat and burn calories.

Answer 7

heavy weight small reps = building mass
lighter weight lots of reps = toning/weight loss

Answer 8

More weight less reps builds muscle. And more reps less weight tones muscle.

Answer 9

I would say since you are a beginner I would start with lighter weights until you get good form down.

Make sure you have a spotter, and check these two links below, one for chest, the other for arms as a basic introduction:

Biceps:
http://positivefitnessblog.com/beginners-guide-to-bicepsarms-bicep-curls/
Chest:
http://positivefitnessblog.com/beginners-guide-to-chest-development-bench-press/

Answer 10

if you're looking to gain, you should use heavier weights and less reps...increase your weight with time as you strenghten your muscles. Also make sure you have a healthy diet...protein and carbs for energy