When lifting weights, should I use heavier weights and fewer reps, or lighter weights and more reps?

Question

I'm trying to get the most effective use of my time at the gym and I've been maxing out on the weights, but I can usually only do 2 to 3 sets. After I leave the gym I really don't feel like I've accomplished as much as I could.

Answer 1

If you want to build muscle, then you should to heavy weights with 8-15 reps. But if you want to get toned more than look like a ripped monster, then use lighter weights and do 15+ reps. Doing a lot of reps also builds endurance, so if you're more concerned about muscle endurance, then do lots of reps. Take breaks if you need to in between sets in order to re-energize yourself. Drink some water, Gatorade, or even Muscle Milk if you need to.

Answer 2

it all depends on your goal.

if you want to get big and toned, then do lower weights (but still a challenge) with more reps and sets.

but, if you jsut want to be strong, then do more weight and shorter reps.

my brother is a bodybuilder and used to compete. he always had me doing about 2-3 sets of about 10-12 reps for each exercise. that's an average, obviously, if i was doing something like abs, then i would do more reps and sets and i always did more shrugs and increased any of my biceps and triceps to about 15 reps per set, but that's b/c i wanted more definition in my arms and shoulders.
gals with more tone in their shoulders and arms give the appearance of thinner tummies!

anyway...hope that helps!

Answer 3

If you have a workout buddy to spot you, heavier weights to exhaustion, with one extra set (even with a lighter weight), causes the most strength growth...

Higher reps burn more calories...

Answer 4

depends on what you want to accomplish
heavier weights with fewer reps builds bulk
lighter weights with more reps builds definition

Answer 5

it depends on what you want to do. if your going for mass or tone. high weight low reps for muscle mass, low weight high reps for tone.

Answer 6

yes. do both.