Are high repetitions exercises with low weight as effective as high weight exercises with fewer repetitions?

[Lauriex]

To build muscle?

Updates

+1 y

I mean if you feel sore the next day from the high repetition exercises then its good right?

[Scared_Banana]

Light slow-speed training (55-60% of 1-RM, 3 seconds for eccentric and concentric actions) has been shown to increase both muscle thickness and maximal strength [7]. The results are comparable to those obtained with heavy normal-speed training (80-90% of 1-RM, 1 second for concentric and eccentric actions).
Both heavy (4 sets of 8-10 reps with 80-85% of 1-RM) and light training (4 sets of 18-20 reps with 65% of 1-RM) activate the expression of various genes involved in muscle growth [8].
One 8-week study found that training with higher reps and lighter weights (3 sets of 25-35 reps) led to gains in muscle size that were on par with heavier training (3 sets of 8-12 reps) [3]. Even in trained lifters (most of the subjects were current or former varsity athletes, including national-level athletes and powerlifters), researchers could find no significant difference in muscle growth between high (20-25 reps per set) and low (8-12 reps per set) reps.
In contrast to the conventional wisdom dictating the use of heavy weights for myofibrillar hypertrophy and lighter weights for sarcoplasmic hypertrophy, high reps and light weights (4 sets of 24 reps with 30% of 1-RM) elevate myofibrillar protein synthesis in the quads for 24 hours after exercise to a far greater extent than low reps and heavy weights (4 sets of 5 reps with 90% of 1-RM) [1].
Light training (not done to failure) also stimulates protein synthesis in connective tissue just as well as heavy training, giving it a role during injury rehabilitation to improve regeneration of connective tissue [4].
If you want to add muscle mass as fast as your genetics will allow, lifting heavy weights should still be the main focus of your training. But the addition of some high rep work to a program that already includes heavier training is a great way to get bigger and stronger.

There is some research to suggest that lighter weights and higher reps promote greater gains in type I muscle fibers. Heavier weights and lower reps, on the other hand, increase growth in the type II fibers to a greater extent.

[NearlyNapping]

Repetitive exercise more closely simulates natural exercise, which is what the human body was designed for. Staying active in natural way will keep you toned and healthy (assuming your diet is also healthy). There is no need to work with heavy weights unless you want to bulk up.

If you simply live an active life, it'll mostly be high repetitions of lower weight (or no weight at all except body weight). But you'll also get enough heavier tasks to keep your muscles up for the rare occasions when you need more strength, like moving furniture around or whatever.

[Xfitchick]

You need to exhaust a muscle to let it grow. Both exercises can do that. High repititions will work more on enduration (lactic acid level) and high weight more on strength.

[TayTay21]

No, if you want to build muscle, you have to use heavier weights with lower reps. My legs only responded when I upped the poundages on stiff-legged deadlifts and lunges.

[Snipes]

Honestly you should try and lift heavy weights with good form. You will add density to the muscles which in turn will yield a better look. Also you can will see yourself getting stronger which is great motivation.

[Lauriex]

But I don't have money for the gym :p
Isn't the same achievable with lighter weight? Just less effective?

[Snipes]

No, I mean eventually you will stop progressing. If you just lift the same weight will your body will adapt and stop changing, that is why it is better to keep increasing the weight. Gym memberships are fairly cheap now a days you can prob find one for $10 a month.

[martyfellow]

Low weight reps are for cardiovascular fitness and muscle strength primarily. IF you want to build bulk, you would do fewer reps with higher weights. Or if you want short range power.

[FakeName123]

If you want to build muscles lower reps with higher weight are better. If you want the quality of your muscles to improve you do it the other way around.

[Fearless_banana]

No. Generally you want lower reps higher weight.

[ineedhelp26]

Your right