AMP
Well-known member
Figured I’d throw this one out there because it’s one of those topics that never dies and always sparks good conversation.
When it comes to building muscle, there are two main schools of thought:
1. Heavy weight, low reps (4-8 rep range)
This approach is all about progressive overload and moving serious weight. The argument here is that you create more mechanical tension, which is a major driver of hypertrophy. You’re usually working in lower rep ranges with longer rest periods. Great for getting strong and packing on dense muscle, especially in the big lifts like squats, deads, presses.
But it’s also harder on the joints, and if you’re not dialed in with form, the risk of injury can go up.
2. Lighter weight, high reps (12-20+ rep range)
This side emphasizes metabolic stress, time under tension, and fatigue-driven growth. You’re chasing the pump, locking in that mind-muscle connection, and creating the kind of training volume that leaves you sore for days. It tends to be safer, especially for isolation movements, and easier to recover from. Some people say this style leads to more of a “bodybuilder” look versus just getting strong.
But it can also be easy to coast through if you’re not pushing close to failure — just doing high reps isn’t enough if the effort isn’t there.
So here’s the real question: What’s worked best for you?
Have you seen more size gains training heavy or repping it out?
Do you mix both styles? Periodize them? Stick to one approach year-round?
I think there’s good arguments on both sides. Personally, I’ve seen the most growth combining both — heavy compounds to start the workout, higher-rep work to finish. But curious what others are seeing in terms of actual results.
Let’s hear it. What’s been most effective for YOU in terms of size gains — not theory, not YouTube science, just real-world training results.
When it comes to building muscle, there are two main schools of thought:
1. Heavy weight, low reps (4-8 rep range)
This approach is all about progressive overload and moving serious weight. The argument here is that you create more mechanical tension, which is a major driver of hypertrophy. You’re usually working in lower rep ranges with longer rest periods. Great for getting strong and packing on dense muscle, especially in the big lifts like squats, deads, presses.
But it’s also harder on the joints, and if you’re not dialed in with form, the risk of injury can go up.
2. Lighter weight, high reps (12-20+ rep range)
This side emphasizes metabolic stress, time under tension, and fatigue-driven growth. You’re chasing the pump, locking in that mind-muscle connection, and creating the kind of training volume that leaves you sore for days. It tends to be safer, especially for isolation movements, and easier to recover from. Some people say this style leads to more of a “bodybuilder” look versus just getting strong.
But it can also be easy to coast through if you’re not pushing close to failure — just doing high reps isn’t enough if the effort isn’t there.
So here’s the real question: What’s worked best for you?
Have you seen more size gains training heavy or repping it out?
Do you mix both styles? Periodize them? Stick to one approach year-round?
I think there’s good arguments on both sides. Personally, I’ve seen the most growth combining both — heavy compounds to start the workout, higher-rep work to finish. But curious what others are seeing in terms of actual results.
Let’s hear it. What’s been most effective for YOU in terms of size gains — not theory, not YouTube science, just real-world training results.
