8-12 is the rep range I've generally heard recommended (so, if you can manage 8, that's good to work on, no need to drop down to a lower weight; if you can manage 12 fine, it's time to increase the weight).
As a rule of thumb for rep ranges, if you're lifting something you can only lift for 5 or fewer reps, you're training pure power, with limited effects on muscle mass. Which has its uses.
If you're lifting for 20 or more reps, you're training pure endurance, also with minimal effects on muscle mass. Which also has its uses, e.g. when you're rehab-ing an injured muscle or training a small stabilizing muscle -- rotator cuff work, for example. Or when you want to perfect your form on a tricky exercise before you increase the weight.
But this is why the "lifting a small weight for hundreds of reps" programs that often get recommended for women in the media are hopelessly ineffective for producing muscle definition or any of the things they're generally marketed for.
Tracy "No woman should lift more than 3lb" Anderson, I'm looking at you here.
Thanks for posting this
8-12 is the rep range I've generally heard recommended (so, if you can manage 8, that's good to work on, no need to drop down to a lower weight; if you can manage 12 fine, it's time to increase the weight).
As a rule of thumb for rep ranges, if you're lifting something you can only lift for 5 or fewer reps, you're training pure power, with limited effects on muscle mass. Which has its uses.
If you're lifting for 20 or more reps, you're training pure endurance, also with minimal effects on muscle mass. Which also has its uses, e.g. when you're rehab-ing an injured muscle or training a small stabilizing muscle -- rotator cuff work, for example. Or when you want to perfect your form on a tricky exercise before you increase the weight.
But this is why the "lifting a small weight for hundreds of reps" programs that often get recommended for women in the media are hopelessly ineffective for producing muscle definition or any of the things they're generally marketed for.
Tracy "No woman should lift more than 3lb" Anderson, I'm looking at you here.