Higher reps/lower weights vs fewer reps/heavier weights

[Ken Sington]

Ok, so compared to the stereotypical PH company director type, I am relatively scrawny, plus I have a couple of joint and tendon problems, so I tend to struggle with heavy weights. In addition, from a safety point of view, most of my weight training is done in a home gym, i.e. bench, bars and free weights, so there isn't always someone around to spot me, or pull me out from anything I have got stuck under.

Is it beneficial from the point of view of gaining strength in these circumstances to go for higher reps and lower weights, rather than struggling along on the usual 3 x 10 basis? I know this gets suggested for weight loss, but that is not really something I am aiming for at the moment.

[Ginger goblin]

Start from your goal and then work backwards. Your goal sounds like it is to build strength. To build strength I would say low reps/high weight is where you want to be at. Something like Stronglifts 5x5 may be a good place to start if you want a structured work-out.

Home gyms are the business. Cuts out all the peacocks and equipment waiting time. If you can stretch/have the space for a power cage (mine's in the garage) then that would solve your heavy weight safety problem. If you've not got the space then it's either a spotter or joining a free weights orientated gym.

Oh and bad form or too high a weight may be contributing towards your tendon/joint issue. I below parallel squat 100kg+ having had an ACL reconstruction in 2009 and have no issues at all. Was especially diligent over correct squat form and started with an empty olympic bar. Starting (very) light and nailing form reaps huge rewards in the long term and means when the weights start getting very heavy injuries are much less likely.

HTH

Edited by Ginger goblin on Wednesday 20th March 14:31

[Ken Sington]

Some form of machine or cage is on the shopping list but has had to be deferred due to building work sucking up all spare cash for the foreseeable unfortunately. Weight training/poor form is not the cause of the joint and tendon problems, but I agree that they could easily make things a lot worse.

Won't be joining any gym any time soon having recently moved to a more rural location with the nearest gym probably a half hour drive in each direction, hence the home gym!

[Xerstead]

Aiming for 10 (ish) rep max sets is generally regarded as the best for gaining muscle size but you should still get gains from lower weights and slightly higher reps. You also need to eat enough food to allow that growth.
The most dangerous to do on your own would be the bench press, try doing it with dumbbells as you can drop them if needed without crushing yourself. They also work all the stabiliser muscles. The weight you can lift will be less so stay lower than usual and work up to what you can.

Edited by Xerstead on Wednesday 20th March 22:18

[LordGrover]

If lifting alone, don't use collars with bench press - if you get stuck you can lower one side to let the plates drop off safely(ish).

[grumbledoak]

I thing you are solving the wrong problem. I don't think free weights alone half an hour from anywhere is a particularly sensible starting point. I think you should be looking at getting a spotter or a visiting PT or cycling to a gym.

[Ginger goblin]

^^^ Pre-internet days I would have agreed with you, but there are so many online training resources available these days that cobbling together an effective training programme and perfecting the all important form is pretty easy to do.

Youtube has a wealth of information with many channels dedicated to all things free weights/compund exercises/power lifting/strength training/body weight exercises etc etc. Being able to watch the exercise being performed properly whenever you want is priceless. Plus it's completely free.

No real need to pay for PTs and gyms if you look in the right places and are prepared to shell out for some very basic home gym equipment. This is all of course assuming that the goals are the same as the OPs i.e. strength training.

[pilchardthecat]

3x10 is high reps and low weights!

[essexplumber]

Pretty much every weight I do is 3x15.

[Mojooo]

The key is increasing weights.

I do 3x5.

In the early stages it will be easy and you can practice form but there will come a time when lifting 3x5 in one session becomes difficult.

In my very early days I did 5x5 but it got too much as I was doing multiple exercises at 5x5.

[MrWhale]

3x5 is not really enough volume at all,

10-12 sets of 2 or 3 work well for strength, the volume will also aid with hypertrophy

[pilchardthecat]

MrWhale said:

3x5 is not really enough volume at all,

10-12 sets of 2 or 3 work well for strength, the volume will also aid with hypertrophy

Depends on your goals. 3x5 is plenty for strength training if you have sufficient intensity.

[MrWhale]

3x5 is a warmup :-/

[pilchardthecat]

MrWhale said:

3x5 is a warmup :-/

bks.

3x5 at 85% of your 1RM is a hell of a lot harder than 3x15 at 60% or 3x12 at 70%, IMO, which are mostly about whether you can put up with the lactic acid buildup (but 1x15 at 50-60% is actually pretty good for warming up before the heavy work)

[Mojooo]

3x5 is fine once you get to a really high weight

If you are doing 3x10 or 3x15 then I would have thought the first set and a half would be easy. With a 3x5 you start working straight away.