Lower the weight, increase the reps (hypertrophy training)


There is an old saying: "You can work long or you can work hard, but you can't do both at the same time". This type of training will increase primarily muscular size and secondary - strength. It also will give you that "pumped up" feeling. You have to understand that most gains that come from hypertrophy training are temporary. They occur as a result of the running blood and nutrients into the non-contractile part of the muscle cells also known as sarcoplasm. Because you'll be using lighter weights, the reps will be in the 8-12 rep range. Usually mixing both strength and hypertrophy training will give you the best results.

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