Quote:
Originally Posted by Monchy36
Since your body talk by itself about you know what you taking about, it's to much to ask you when you get a free time make a list of what exercises not to do and the replacement exercises to work the same muscles... I'll definitely take your advice and ask for help! 
So makes no difference if you do 10 reps or 4 reps? Like 10 reps with a decent weight or 4 reps with a heavy weight, which one I get more beneficial workout? I read before that isn't how many reps I do, it's the last one that you have to push hard where you get the benefit... because if it's like that then it's better to go up in weight right away and do 4 to 8 reps instead of go from 12, 10, 8, 6 and 4... I guess because I'll getting more mass means burn more fat... |
The amount of reps/sets and intensity do matter depending on your goals. Generally speaking heavy low rep work is for strength. Lighter loads with more reps is hypertrophy(size). Regardless which you use adding weight whenever possible is desirable, this is how you get stronger. For example, if your working with heavy weights concentrating on building strength you would generally work with around 85% of your one rep max. So let's say you are squatting 200lbs and can do 3 sets x 6, your goal wouldn't be to do 3 x 7 it would be to increase weight, now you may go to 210lbs but cannot do 3 x6 so you stay at that weight until you can and then again increase the weight. This is how you get stronger.
If your working on hypertrophy you would follow the same basic principle except you will be working with around 70% of your one rep max and working in the 12 rep range
I often lift without a spotter and go pretty close to failure, when doing so I use a power rack and take the time to set it up so in the event I fail I have safety measures in place, even so, when I know I'm going for failure I usually arrange for someone to spot me.