Guys and girls if there are any here
I am into weight liftingbut have a question for any of you that have tried weight lifting.
Have u made greater improvements by training on higher weights and lower reps or lower weights and higher reps, when i say higher reps i mean 10 to 15. and low reps from 3 to 7 or 8.
Let me know , cheers folks
I heard that if you want to gain mass then you should do higher weights and lower reps ( 4-8-12), if you are all fit and don't need to gain mass then it depends on you how much you can lift.
Higher weights and lower reps create muscles and a bigger built
lower weights and higher reps create endurance... which is better if your thinking long term.
wats up rizy…
14-18 reps is for burning fat
8-12 is for toning
4-6 if for gaining muscle
i do 8-10 which does gain muscle mass but not that much 
its important that u stretch b4 and after. when i didnt stretch my muscles would heard for 4 days easily. but now the muscles hurt for 2 days. make sure u drink lots of semi skimmed milk it ahs the right ratio of fat to carbs to protien. if u drink 1 liter of milk u get 34 gm of protien … no need to buy that protien shake stuff. also from this u get the other minerals liek calcium the boey needs to make the bones strong.
to avoide reaching a pleatu u should either change the order in which u do ur exercise or take one exercise out and replace it with another one.
e.g… i do bench press first, then inclined bench press, then those dip thingies and Butterfly (peck resistant machine). i could either chnage the order inwhich i do this after 4-6 weeks or i coudl take say bench press out and put in cable cross over or dumbell flyes.
one trail of thought is that one should not do too much cardio b4 doing weights because all the sugar is gone so the mucles can not operate at thier maximum, which does make sence. i feel too tired after doign weights so i do cardio b4 doign weights.
make sure after exercise u eat something with in 20 mins or drink a protien shake because the body breaks down protien to use as energy ( instead of breaking down fat, talk about lazy 
). i used to take 500 ml of milk with me and drink it after exercise. thats about 12 gm of protien .
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the worest thing is i am going pak for 5 weeks everything is going to go down the drain :crying:
thanks all for the input,
I've been doing weight lifting for some time now so i do know the in's and outs of it all but just needed to know what higher reps would do for me
Thanks for all the advice
waleed make sure u get plenty of desi milk down you matem, it'll help u train when u get back
riz.... what improvements are u talking about?
increase in the weight being lifted?
for size, lift heavy... get a spotter to give u a spot wen ur pushing really hard at the 6th 7th rep...
i normally do 8 in the first set,, increase weight,,, do another 8... and increase weight and do 6... with help ofcourse...
the stretch u get with pushing beyond ur limits with the help of a spotter cant be compared to a lighter weight and you doing 8 reps by urself...
so yeah,, heavy weights... 6 - 8 reps... but a spotter is very important, and would really fast track ur improvement.
by the way,,, what do u mean by "desi" milk? :D
i hope its not what i think it is... cos there aint no desi cows in the UK.... just desis :D
very funny kaka
what i meant was 10 to 15 reps with a spotter because you will be doing 15 just about
I heard low reps help u build piower, but not muscle size, higher reps help build muscle size whilst very high reps just build endurance and tone
riz, for size, u gotta keep it heavy and low reps. 15 reps with a spotter will give u more tone n shape.. u,ll get size , but slowly... It depends on individual body types as well... how well ur body responds to it, and what kinda genes u have... laikin generally, low reps n heavy weights is the way to go for size n strength.
I,d suggest u bring it down to 8 reps, but with a much heavier weight, where ur finished by 6th rep and do 2 more with the spot.
WOW. i wud have never guessed a weight lifting thread wud have so many posts. :D
gj ppl.