Wondering about reps?...

[susanz]

Cathe, I have 3 of your Step videos. I have been weight training for about 13 years,Stepping for 14. I really like the shape you're in. I was wondering if you recommend doing many reps with low to mid weight resistance or lower reps with higher weight? I'm thinking of getting your Leaner Legs video for an additional lower body workout.
Thanks for your excellent routines!!!
Sincerely, Susan Zamzow

 

[Cathe Friedrich]

Hi Susan! I recommend both. It is good to introduce your muscles to a variety of weight training approaches so that they keep responding positively as opposed to getting too used to one way and "going stale". You may find that your body responds more favorably to one appraoch over another and if that is the case you can lean more in that direction being sure to offer at least subtle changes. Good Luck!

 

[Maribeth]

Hi, Susan,
I agree with Cathe--very heavy weights ensure thorough recruitment of fast twitch fibers, but don't necessarily challenge slow twitch fibers maximally. Moderate weights with higher repetitions tax the slow twitch fibers. A combination of both provides optimal benefits in terms of muscle mass and functional ability.

A tip, though--with higher rep sets, make sure you use a weight heavy enough to fatigue the muscle by the last rep. The ol' super light weights and endless repetitions challenge very little but the tendons and bursae, leading to overuse injuries.
Maribeth