Is it better to lift more weight or do more repetitions?
This has to be your million-dollar question if you frequent the weight room. Which procedure is more effective when it comes to increasing and strengthening muscles? Is it worth the effort to lift more weight, or is it better to reduce it a bit and do more repetitions? Before going any further, it is essential to know that, if we want to prosper in our sporting goals, we cannot always and at all times train in the same way. Therefore, we are going to have to incorporate either one of these two changes or both.
If we were to lift always and in all circumstances exactly the same amount of weight and also do exactly the same number of repetitions in each and every exercise our body would end up getting used to it, arriving at a sort of roof. It is his way of telling us that he is sufficiently trained to do what we ask of him, that it does not cost him any care and that, therefore, it will not bring him any auxiliary change. While achieving this is good news, since it means that our body has gained a resistance that it didn’t have, we can’t just stand there. And here is where the alterations of exercise enter between those that always and in every moment we who work the force vacillate: more weight or more reiterations?
In reality, both changes are precise, but serve to work differently and depend on the situation of each. Let’s see why.
Lifting more weight
It is very simple: if we want to be able to lift more weight, we must try to lift a little more than we are used to. No matter how many repetitions we do, if what we want is to lift ten instead of five, we will have to get used to our muscles progressively to be able to carry more and more weight.
It is fundamental that we do not force our body, since it is simple to suffer muscular and articular injuries when one is not careful when carrying out exercises of this kind. Therefore, it is advisable not to add too much weight at once. We should go with a bit of calm, no rush. As far as reiterations are concerned, we can allow ourselves to do less than we generally do if we lift more weight, since we will be working on another type of resistance. Once our body has become accustomed we are going to move on to the next step, which is nothing more than a return to the first: to unhabit our system again so that it can continue to overcome itself.
Do more repetitions
When your body feels comfortable lifting more weight you will be back in that roof, in that barrier that will no longer let you prosper if you do not introduce changes in your training. Instead of going back to increase the weight you can lift it is convenient that this time you try to do more repetitions with the weight you lift. Consider that this cycle can last as long as you want or as long as you can, so that when you reach this new goal feel free to increase the weight again.
Doing more repetitions also helps you get stronger, only it does it in a different way than by increasing your weight. You develop muscle strengthening and your skills to better withstand fatigue. In addition to this, the quality of your muscles improves in the long term, and the fact of practicing a high intensity activity gets you to burn more calories and fat.
The increase in repetitions should not always and in all circumstances be preceded by the increase in weight, but you can decide to work what we have mentioned without lifting more than you lifted before. In truth, a very good way to work the technique of weight lifting, muscle strengthening and increasing endurance is to lift a little less weight than we are used to and do more repetitions. This helps us to focus more on each and every movement and to have to bear the weights over a longer period of time. This will help you avoid present and future injuries and will help make it easier for you to lift more weight later on.
Even so, we do not advise exceeding sixteen reiterations. That is to say, if with a weight “X” you used to do eight-twelve repetitions and every time it is simpler for you, raise the repetitions to sixteen. But once sixteen reiterations seem to you simple increase a little the weight. Think of the ideal range of reiterations for hypertrophy as six-twelve reiterations.
Alternate the 2 things
We have talked about the importance of moving forward little by little and, really, that is the key to the issue. You will see that as you can lift more weight it will be easier to work the increase in repetitions and vice versa. The best advice for strength training is to take it easy. There is no hurry, the goals are infinite and everything comes when you pursue with perseverance and care. Keep going!