Weightlifting

[shmolex]

So I'm trying to build up the muscles in my arms and shoulders. Is it better to lift lighter weights with more reps? Or heavier weights with fewer reps?

[theclefe]

If you're looking for size, go heavier. To improve performance, go with more reps.

[Yoda]

Use as much weight as you can upto 8 reps max, 3 sets for each exercise.

[J35J]

I am not a big weightlifter but I get into it every now and again. The last time I was doing it with regularity I mixed it up with a way a buddy showed me.

5 sets

12 reps of "low" weight
then
10 reps of 5+ more lbs
then
8 reps of 5+ more lbs
then
6 reps of 5+ more lbs
then
4 reps of 5+

I was doing....

12 reps of 160lbs
then
10 reps of 170lbs
then
8 reps of 180lbs
then
6 reps of 190lbs
then
4 reps of 200lbs

and once you could get through all of that doing all the required reps then you move you're weight up 5lbs or however much you want until you can get through all reps at you're new weight. It was a great change of pace and I enjoyed it!


EDIT: I guess thats 5lbs on each side so add 10lbs total!

[Omaha Red Sox]

Railroad-ties up stairs is the best way to go. But that's only if you want mass. If you want to get toned and work on stamina, wrestle tigers.

[Old_Style]

Railroad-ties up stairs is the best way to go. But that's only if you want mass. If you want to get toned and work on stamina, wrestle tigers.

Also known as Chuck Norris' warm-up routine.

[bronxxbomber]

Use as much weight as you can upto 8 reps max, 3 sets for each exercise.

I do almost the same thing. I use a weight I can definitely do 4 reps, but no more than 6 reps. I don't think doing lots of reps with lighter weights is the optimum method. Using heavier weights overload your muscles which forces them to adapt, which is how the get bigger (combined with good nutrition and maybe some supplements of course).

[Payne Dailey]

12 oz curls, you'll get mass and build stamina.