Thread: Heavier Weights vs more reps

Does anyone have any thoughts on the optimum routine to build size? I'm undecided between 4-5 sets 8-10 reps or 6+ sets at 5 or so reps. I tend to train arms, chest, back/abs & shoulders /legs with at least one compound move per session. I've tried an upper/lower split but couldn't find a routine I was comfortable with. Any ideas greatly appreciated.

If you can do more than about 7reps comfortably then your not longer building strength, your increasing muscular endurance.

To build size you should be looking to put as much tension on the muscles as possible (heaviest weight you are comfortable with) in the shortest space of time e.g 5sets of 5reps (not including warm up sets)

What day you do each Group is mostly down to personal preference, but id try to keep a day between your arm day and legs day (you should be doin enough to feel too trashed a day after to workout])

i like to vary it.

for example i'd to 3x5 heavy reps on the flat dumbell bench.

then i'd do 3x8-10 reps with moderate weights on the incline barbell.

Thanks Guys. I think the consensus is heavier equals bigger. I like the idea of mixing the two up on different exercises. This should give me a balance between strength and stamina. Any useful tips on shoulder moves? I'm 6'1" and shoulders are always my least favourite, therefore most underworked muscle. My arm span stops me from lifting heavy weights without uncomfortable pain!

I have just discovered TRIPLE LATERALS, for me it gives an awesome pump and does not require heavy weights.
Using low weight dumb bells, start with backs of your hands facing out (palms towards your body) and keeping the arms straight, lift dumbells until up to horizontal. Do this for 10 reps.
Then immediately turn your hands the opposite way so back of your hands now face towards your body and repeat with straight arms to horizontal, again for 10 reps.
Then immediately into convential lateral raises with palms facing in and really squeeze shoulders at the top, again for 10 reps.
10 x 10 x 10 reps, do this for 4 sets and you will feel it.

Sounds good, thanks. It's shoulders tonight, so will give it a try. I'll let you know how I get on.

Hi,

just thought I'd put in my 2 pence worth. Parts of the above are true and others slightly misguided. Its right to vary it and having a mixture of heavy and light workouts is a great way to vary and provoke progression esp if at a plateau. BUT.......heavier does not mean bigger size. Working upto 5 reps will increase strength but wont provide as much hypertrophy (size gains). Increase size is achieved at between 8-12 reps. Endurance will be 12-20, so if you can achieve 12 reps on a set up the weight.

Hope that helps, I dont claim to know it all but I do know that :0)

agree with the above. varying your rep ranges is the key to growth. low reps will increase strength but not as good for hypertrophy. keep your muscles guessing. a workout of 20 rep squats every once in a while can do you a lot of good.

Nasty but yeah really good. Just come off an alternating 4 day split. Heavy push 5 x 5, Heavy Pull 5 x 5, light push 3 x 15 and light pull 3 x 15. only did for 4 weeks as pretty aggressive but was a nice change. We gen change our progs every 6 weeks. Variety is key.

I have always tended to keep to a routine for about 8-10 weeks. You think this is too long then? I used to work on the higher rep ranges, but after trying pyramid sets for a while and seeing good returns I went on to 4-5 sets of max 8 reps and had even better results. Do you think this was more to do with a change of routine/focus rather than the type of routine?