Which do you prefer or think is best?

[xgunx]

So I have done bands and prison routines for a long time and finally bought a set of weights because I was overly bored with my workouts.

My question is would I gain more strength and size from lifting my max as many times as possible or a little less in several reps? Not necessarily gain more but which do you prefer and why?

 

[xgunx]

To give better information. I was distracted.

What do you prefer? Let's use bench press for example. Load up max weight and do a few reps till failure or less weight and several reps.

 

[Perrin Aybara]

You'll gain more strength from more volume at a lower RPE where the bar speed doesn't decrease much from your first rep to your last. I don't have much experience with going to failure personally, but from what I understand that will produce better size gains. So if you want both you should do some combination of the two not necessarily on the same day.

 

[Human_backhoe]

I personally prefer less weight and higher reps. Less chance of injury as well as I LOVE going to absolute failure. Failure is a lot less dangerous at 135- 225 than 255 - 300 using bench as a example.

 

[xgunx]

Great information guys. I can see how both would be beneficial.

 

[Test_Subject]

Also keep in mind that lifting at near-maximal numbers is a lot harder on your CNS and beats you up way more. It isn't sustainable for any length of time and you need to periodize around it.

I like to throw some 85-95% work in to my programming, but I don't do it very often. Actually maxing out I only do if I need to re-establish my 1RM for some reason. Usually I'm more in the 75-85 range for strength stuff and 60-75 for more hypertrophy-based training, but there's a place for 20+ rep pump and fluff stuff, too.

 

[FR0Z3N_B0MB3RRR]

Tom Platz says “lot of reps with lot of weight”

 

[malfeasance]

Less weight, more volume. (A) Your shoulders will thank me when you are old. (B). You'll get bigger and look better.