When developing muscle what is more effective: number of reps or weight size?

[Anonymous]

or both? For example Doing lots of repetitions with little weight or few repetitions with heavy weights? Or it depends of the goal and even it depends of the age of the person? I said agge beause a person who is llets say 12 years old won't be given heavy weights or a r person above 55yrs old either even if both want to define muscle.

Updates

+1 y

What is the best heaviest weight for a person in theri 50`s to build a defined muscle? Like me. I dont want to become bulkier but have a nice feminine muscle definition, but I dont want to lift heavy heavy weights either and I will never do it either.

[OneManOnly01]

All the answers here are kind of wrong. Now I’ll explain to you in the simplest way I can.

More reps improves muscular endurance more (sarcoplasmic hypertrophy) while heavier weights improve maximal strength more (myofibrillar hypertrophy) but there is always some overlap.

For example, if you do a lot of reps, then you’ll be able to carry 80lbs for a long time without getting tired. You basically improve your muscular endurance.

But, if you do heavy weights with less reps, then you’ll be able to carry 200lbs but you won’t be able to do it for long and you’ll get tired quickly.

If you just want to build muscles for aesthetics and you don’t care much about effectiveness then you should lean towards more reps because sarcoplasmic hypertrophy is quicker.

[Asker]

What about just havign nice lean toned muscle definition (not muscular) but not becoming bulkier like a body builder. Just a nice lean muscle definition,

Something like this

www.google.com/search

[OneManOnly01]

Yes, then you definitely need more reps than weight but do try to keep pushing your limits. You should gradually try to increase the number of reps with time and once you are happy with what you have then you can stop improving and just sustain it.

[Fireguy17]

Both ish.
You start out with x amount of weight x so many reps and increase the weight as you go.

[Anonymous]

Both, as long as you reach hypertrophy. For me I get more gains from going heavy with less reps but sometimes I like to confuse my muscles and just go light with a lot more reps and sets until I reach failure.

[Emiliamazing]

As I understand it high repetition will build more lean muscle, well heavier weight lifting builds larger bulk muscles and strength. It depends on your goal.

[Asker]

For example I will like to have muscle definition but not becoming bulkier like body builders but nice muscle feminine definiton and also due to my age it gets more difficult to define muscles all over yourbody

[Emiliamazing]

I would certainly think that using lighter weights with more reps would benefit your muscle tone as well as your bone structure. As I continue to age and press on towards retirement, I think it’s more important to have that lean muscle and not carry all that bulky muscle weight on my frame.

[Anonymous]

Both... but when you train using this, your force will be multiplied, and your muscles get 100% time under tension (unlike when lifting weights).

https://www.youtube.com/embed/qnfgHvfXrKY

[Asker]

Nooone has that to train i stick with weights

[Opinion Owner]

I train with it. It's tough and I go all out without needing a spotter or worrying about dropping a weight. You can feel the friction increasing as you move. Nothing quite like it. Years ago I used to train with weights though.

[Asker]

I mean that equipment it may be hard to find i dont even live in the usa but I won't even try to train with an item like that anway

[Anonymous]

I think both, but have always been told the number of reps are extremely important. But having said that, you can do a million with a 1 pound weight and probably not going to see much results lol. But vise versa.

[Crankor]

Doing both really. But high reps generally builds more strength, heavy weight builds mass

[OneManOnly01]

Wrong! High reps improve muscular endurance while high weights improve maximal strength. And you’ll increase mass with both.

[Crankor]

According to my routine, your wrong

[OneManOnly01]

And according to several peer reviewed scientific studies and also according to several world renowned trainers, YOU are wrong.

You think all of them are wrong and you are right?🤦‍♂️ The lack of your knowledge and also the inability to accept that you are wrong clearly shows that you are completely illiterate in this regard.

[Crankor]

Yup I do. Results are results. You my friend are just a stubborn idiot

[OneManOnly01]

@Crankor You think you are some extraterrestrial being with a completely different biology or something? How can your body work different than other humans?

And do you have any scientific literature to back your claims? You’re such an idiot. Don’t you also believe in flat earth?

[Crankor]

Apparently I am an alien then cause results don't lie

[Crankor]

Apparently all you know how to do is read and not put it to use. That doesn't make you an expert.

[OneManOnly01]

@Crankor You’re even making wrong assumptions now. I see that you really are losing your temper now. This is a sign of ‘brutes’ or people who behave like mindless bulls.

[Crankor]

Wow are you mentally ill? Have you read your own replies?

[OneManOnly01]

@Crankor Yes, and you really are losing your temper old man. Are you a bouncer in a club?

[Crankor]

Lol wow. Well thankyou for answering my question

[OneManOnly01]

@Crankor But you still didn’t answer any of my questions. Have you ever been to school? Are you a bouncer in a club?