Have you ever been stuck in the gym and realize you have absolutely no idea what your doing? You see people around you using beginners weights and others with a little heavier load. You think it might be a little ridiculous if you say "excuse me but how much do I put on this bar" or "how many times should I squat this." Don't worry you and majority of gym goers are still confused about how many reps or how much weight they should put on the bar.
High reps or high weight? When resistance training, most people train for specific goals/reasons. Whether it be to gain mass, rip up, strength or endurance. The reps vs. weights dynamic usage is essential to achieving these goals. For example, when wanting to rip up, one would want to lift light weight but execute high reps. Reps should range from 12-18 at a low weight. On the other hand, gaining mass is the exact opposite regime. In order to gain mass and strength, one should perform high weight- low to medium reps. The rep range should be between 5-10, while the set amount of weight should range between 85%-90% of one’s maximal strength.
It’s important to understand when lifting heavy weight, it is critical to have a spotter for a few reasons. A spotter will help you control the weight allowing you to better isolate the muscles with correct form. Also the spotter serves as a safety harness to one lifting heavy weights.
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