You can see the problem... Here you have two answers, both different. I will give you a third....
Mine is informed by some 50 years of reading in exercise physiology and indulging in various training strategies...
The "standard wisdom" is that for "strength training", the sort of work done by athletes to increase performance.... You lift heavy weights for low repetitions.
A standard tactic is three sets. One set at 5 reps, one at 3, and one at 1-2. Add weight for each set, and each set is done to "failure".... Where you can't do another rep.
That's a standard training technique that's been around for years.
Body building uses an entirely different strategy, lighter weights for more repetitions and more sets.
The idea being to maximize blood flow and nutrients through the muscle groups. The "pump" as the body-builders say.
For just standard everyday fitness and good function... A couple of sets at 10-12 repetitions for each exercise is fine.
Low reps=strength
But you will also need muscles.So 6-7 reps are enough to build muscle.If you want before you call it a day you can do 2-3 reps with a weight higher than usual to also increase your force.
Do heavy weight weights for bulk and strength. do light weights and more reps for muscle endurance so ur muscles wont get exhausted as easily. also adding muscle will decrease ur flexaibility a little...
http://www.youtube.com/watch?v=WTFnmsCnr...
