People often ask me if it's better to lift heavy weight for fewer reps or lighter weight for more reps. The answer depends on your goal. The rule of thumb is this: if you want to develop strength and larger muscles (hypertrophy), use heavier weight, fewer reps. If your goal is endurance and toning, use lighter weight, more reps.
For strength and hypertrophy, use a weight you can only lift for 4-10 repetitions.
For toning and endurance, use a weight that you can lift 12-20 repetitions.
In either case, the last few reps should be to the point of fatigue.
For myself, I use lighter weight with more reps. As a result, I actually lift more weight than if I were using heavier weight. For example:
Bicep Curls: 20 lbs. x 10 reps = 200 lbs. lifted
15 lbs. x 20 reps = 300 lbs. lifted
As far as sets go, 1-2 will do it for toning and endurance and you'll want to lift 3 times a week.
If you want hypertrophy, you'll need to do 3 or more sets, 3 times a week.
It's a lot of work, but the rewards are great. You'll love having toned arms and legs, especially with summer coming.
Of course, you can always skip that lower body workout and just buy yourself a Booty Pop. For only $10, you can look like a million.
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