Heavy weight w/ low reps or higher reps with lower weig...

[katia7]

I'm hearing different things on this. Some say to have that lean defined look you need to do lighter weights with more reps (as well as a good diet and cardio), and other say that no matter what your goal is you need to lift heavy weight with lower reps in order to build muscle, and the lean look comes from the diet.

Based on your experience, which is true?

 

[kathryn]

I think it depends on the individual.
I think lighter weights/higher reps is better for mesomophs (who build easily) and maybe endomorphs (tend towards fat), while ectomorphs do better with heavier weights and lower reps.

I'm ecto on top and endo on the bottom, and I seem to get better results with heavier weights for upper body and higher reps for lower body.

 

[LauraMax]

Based on my own experience, the heavier I lift the leaner I looked. But Kathryn is right, this will depend on the individual. I'm very petite & couldn't put on size if my life depended on it (in the form of muscle that is--I can put on plenty of fat if I set my mind to it! ;-) )

That said, the old "I don't want to lift heavy b/c I'll bulk up" is kind of a myth. I think it's true that women who tend to be larger on the bottom might bulk up if they squat & lunge with heavy weights, but it's physiologically impossible to get major upper body size without an excess of testosterone.