Heavy lifting vs light weight

[cmoore0589]

I want to not only get stronger but look stronger my chest is kinda flat I'm bulking and my strength has gone up a good amount I have heard lift heavy heavy heavy for strength and size but the personal trainer at the supplement store have me a routine that is a four day split with anywhere from 4-6 sets with anywhere from 8-20 reps is that going to be effective in size gains as well as sculpting into a body builder physique? What would be better or most effective? What are the pros and cons of each ? Thanks in advance

[ineedauser]

High reps with short breaks.

[Times Roman]

I am going to try and do this from memory, so please bear with me.

There are two major types of muscle fiber.
Type 1 (slow twitch/aerobic) and Type 2 (fast twitch/anaerobic)

Type 2 is what we need to focus on.
Within Type 2, there are three subgroups, call them A, B and C or Fast, Faster and Fastest.
The faster the muscle fiber subtype, the more weight it can handle, but the fewer reps it can handle.
So you need to design a workout protocol that activates all three subgroup fiber types. Here is what I typically do, in general:

Utilizing a pyramid scheme:

weight / reps

low / 15 - not to failure
med / 10 - not to failure
hi / 5 - to failure
med / 10 to failure
low / 15 to failure

this scheme does two things

1) it allows a proper warm up of the muscle group before going heavy to prevent injury
2) it hits all three muscle fiber sub groups at failure and therefore promotes max growth for each sub type

if you have any other questions, let me know.

Cheers!
---Roman

[Times Roman]

i just found this and I thought it could help illustrate my point:

[Far from massive]

While I agree with TR, I think another factor you need to look at is injury and the effect on growth of time off. All the people I know who have been lifting for a long time do either very little heavy work or none at all. Myself when I started lifting again I was set on getting huge and gaining strength during these first several years I was always taking time off nursing injuries sustained during heavy lifts, now I do almost entirely reps in the 10-15 range and never lift to failure. By doing this I have achieved much better gains than my previous methods because I am working all my body parts every week without limitations.

Granted I am 57 so this obviously will not apply the same to someone who is 28, or someone who is a strength athlete. However I think its a good thing to consider as most all the long term bodybuilders whom I have met wish they had been more careful and avoided really heavy lifts particularly benches and other shoulder abusive excersizes.

[cmoore0589]

So what type of weight range am I looking at because for example I was doing flat bench with 205 x10 240x6 and 265x4 and today I switch per the new work I was recommended to do 6x8 flat dumb bell bench and my first three sets I did 30lbs dumbells my 4/5 set I did 45 and my last set 55 although I can def lift more when going for heavier weight with less reps not only is my goal to get stronger I want to look better I want to be 6'3" 240 with no ass fat and I'm confused because like I said I thought less weight higher reps/sets just toned up I'm just really confused about all this maybe I'm just dumb and can't wrap my head around it I guess what I'm trying to say is if I don't think about it and do Ito we time will I see the results I want or would it put me the way I'm thinking and just cut me up ? Idk I'm so confused

[panntastic]

While I agree with TR, I think another factor you need to look at is injury and the effect on growth of time off. All the people I know who have been lifting for a long time do either very little heavy work or none at all. Myself when I started lifting again I was set on getting huge and gaining strength during these first several years I was always taking time off nursing injuries sustained during heavy lifts, now I do almost entirely reps in the 10-15 range and never lift to failure. By doing this I have achieved much better gains than my previous methods because I am working all my body parts every week without limitations.

Granted I am 57 so this obviously will not apply the same to someone who is 28, or someone who is a strength athlete. However I think its a good thing to consider as most all the long term bodybuilders whom I have met wish they had been more careful and avoided really heavy lifts particularly benches and other shoulder abusive excersizes.

Your 57?
Is that you in your avi?
Looking amazing sir!!!!!
I always forget that this is a massive forum and has members of all ages.

[panntastic]

I am going to try and do this from memory, so please bear with me.

There are two major types of muscle fiber.
Type 1 (slow twitch/aerobic) and Type 2 (fast twitch/anaerobic)

Type 2 is what we need to focus on.
Within Type 2, there are three subgroups, call them A, B and C or Fast, Faster and Fastest.
The faster the muscle fiber subtype, the more weight it can handle, but the fewer reps it can handle.
So you need to design a workout protocol that activates all three subgroup fiber types. Here is what I typically do, in general:

Utilizing a pyramid scheme:

weight / reps

low / 15 - not to failure
med / 10 - not to failure
hi / 5 - to failure
med / 10 to failure
low / 15 to failure

this scheme does two things

1) it allows a proper warm up of the muscle group before going heavy to prevent injury
2) it hits all three muscle fiber sub groups at failure and therefore promotes max growth for each sub type

if you have any other questions, let me know.

Cheers!
---Roman

TR that's really good advice and I've copy and pasted it

Now I'm on my quest to get fit again I'm going to be spending more time over this side of the board so solid advice like that is greatly appreciated.