More repetitions with lighter
weights will make you stronger over the long term than lifting more weight but
fewer reps — and you’re less likely to get hurt, too, says Stuart
Phillips, professor of kinesiology at McMaster University.
The New York Times reported April 5 that research shows that
lifting 30 percent of your muscle capacity to the point of failure (usually 15
to 20 repetitions) can add the same amount of muscle as lifting 80 percent of
your maximum with fewer repetitions. However, lifting lighter weights also
builds endurance, burns more total calories, and results in fewer injuries.
If you get to the point where you
can lift a weight more than 20 times, then increase the weight incrementally.
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