Heavy/low reps?? or Light/high reps??

[enzzo123]

Now I know that by lifting heavy weights and doing low reps is for biulding muscle mass (size)....

But my question is whats the difference between doing high reps with light weights and doing plain old simple cardio workouts??
Can somebody please distinguish between the two??

And is it ok to do heavy weight with low reps followed by light weight and high reps togehter for a particular muscle group?

basically this :

Reps: weight:
12 light (warm up)
10 heavier
8 heavier
6 heavy!!
12 light
12 light (maybe another exercise) with no rest!

[FLEMS]

IMO and my experience I have been able to increase size with high reps (12-15) but i put a big emphesis on working till failure...i make sure if im aiming for 15, im really struggling for that 15th. i think the muscle gained w/ high rep sets is more quality (harder, denser) then what you gain from heavy/low rep ones....buuuuuuuut i still feel heavy weights has its benefits....my last sets of each exercise are usually drop sets or I pyramid beginning w/ heavy weight

[Striated]

Currently, I'm mixing it up:

Week 1,2 --> Heavy, lower reps (6-8)
Week 3 --> Lighter, Pumping sets higher reps (8-12)

Repeat...

If I had to choose, I would definitely take the lower reps heavier weights. Yet I have heard of people doing the exact opposite for success.

Good luck, and keep the intensity high!

[Shiner22nd]

generally speaking, you're right....heavy weight @ low reps is preferred for mass.....but your diet is what will determine that. On the other hand, Flems has a good point. By working till failure on your higher rep sets I've heard that you might develope more of a quality muscle mass. Some people say that you will get your "dense" muscles from heavy sets, but if you do them like Flems is (failure on your high rep, as opposed to just hammering them out, it will work.
To answer your question about mixing them. Yes, there is some benefit to that. I've read on this board and in a the august issue of Flex, that Victor Martinez does something similar. Hope this helps...

[jipped genes]

i do most work between 8-10 reps i feel it s a good #. great pumps and a little heavier weight. plus my joints dont hurt after doing 4-5 reps with a heavy weight.

[HeHateMe]

High Reps with a very heavy weight

Seriously tho, I find that the 6-12 range is ideal for most bodyparts, atleast in my case. I have found that my legs respond much better to reps in the 15-20 range (calves & quads, a little lower for hams).

Every so often I'll throw in some very high rep exercises just to mix it up a bit.

[DerCribben]

Originally posted by HeHateMe
I have found that my legs respond much better to reps in the 15-20 range

So when you do squats, do you do 15-20 reps?

[a1s]

i am starting to use higher reps, i just stopped growing after about three years of low, heavy reps, i have read that jay cutler and titus use the same approach

[latimer99]

you have to use both methods if you want to create an ultimate phsyique.
by using high rep training you tire/use all the muscle fiber in that muscle group, this will ensure muscular density in the entire muscle. your muscles will tone, separate, and look hard.
by using low rep/heavy training you will only use certain muscle fibers, the dominant ones. this will add size and strength to those dominant fibers only.
either technique is good, but both should be included.
good luck

[HeHateMe]

Originally posted by DerCribben
So when you do squats, do you do 15-20 reps?

For the most part, yes...

I do change it up every so often and lower the reps a bit.