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Answer:
For strength,
your best bet is low reps (2 to 5 per set),
long rest periods (2 minutes +) and low volume
(e.g. 3 to 4 sets).
For muscle mass,
moderate reps (6 to 12 reps per set), moderate
rest (1 - 2 minutes) and moderate to high volume,
depending on intensity (5 to 8 sets).
For endurnace,
high reps (15+), brief rest (30 seconds to 1
minute), and moderate to high volume (5 to 10
sets).
These are VERY
general guidelines, keep in mind. The specifics
of a program will vary a lot.
I find both approaches
to weight that you mention work well.
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