"Smaller amount of reps at a heavier weight (i.e. 4 sets of 6, 3 sets of 5, 4 sets of 8, 5 sets of 3.. etc.) are geared toward strength and mass gains in your muscles. bulk so to say.
A lot of reps at lighter weight (3 sets of 10, 3 sets of 15 etc.) are geared toward toning, muscle cutting, and leaner muscle mass."?
I hate to be that person, but unfortunately, you're completely wrong about this.
The idea that "low reps" will bulk you out and high reps won't is simply old school hoakum that needs to die. ;) It's a persistent myth, and one that Sparkpeople and reputable bodybuilding resources have worked very hard to dispel.
Lifting high reps/low weights is for endurance, but will not build "lean muscle" nor "tone" in a way that somehow lifting heavy will not. It just takes longer to get the same results. Since most of us don't have hours to devote to strength training, it's best to bang out heavy and get it done, and you get the same results, but FASTER.
Here's SP's explanation: www.sparkpeople.com/resource/fitness_artic
"Those who lift weights in sport usually to what you said first, smaller amount of reps larger amount of weight. Heed warning however, these workouts are also designed for you to gain weight. Because muscle weighs more than fat."
Lifting heavy weights WILL NOT make you gain weight. If body builders want to gain true muscle mass and weight as a result, they have to eat at a calorie SURPLUS... you are not going to gain significant weight or muscle while eating at a calorie deficit.
And the idea that men and women need to lift differently? also a myth. It leaves women doing workouts that are a waste of time.
Edited by: DRAGONCHILDE at: 6/11/2013 (13:10)