Despite a lot of hype from all corners of the Earth, and a lot of very misleading information, the amount of weight you lift in whatever fashion you choose, as well as the number of reps, both directly effect the physiology of the muscle you will develop. Why can I say this with such certainty? Is it because somehow this particular High School student has managed to acquire a degree in muscular physiology? Although I'd like to say yes, that'd be a load of crap. The reason for my definite attitude towards this subject is borne purely from experience.
Without a doubt, people who work out regularly with heavy weights and low reps will develop a slimmer, yet well toned physique, with less "excess bulk". If you've ever seen one of those wiry guys (or girls I suppose) in the gym lifting several times their body weight then you'll know what I'm talking about. Several of the people I work out with have exactly this kind of physiology. A friend of mine who has been working out for roughly five or so years (possibly more), is able to perform amazing feats of strength such as one arm chin-ups, making muscle ups look like child's play, and performing pull ups until you get bored of watching. Despite this and other feats, while retaining amazing definition, he weighs about as much as a regular person his height, and unless a person actually saw him with his shirt of, you would be hard pressed to imagine him doing any of these sorts of things.
Before I continue, I need to clarify a few things. The way you look is also largely defined by genetics, and the food you eat. While working out with heavy weights for low reps is likely the most efficient way to gain strength without extra bulk, not everyone reacts the same way. It's also important to mix your routines up, as getting stronger is your body adapting to stimulus, so if you want your body to keep adapting, you need to change the stimulus quite often. I'll speak more of this another time.
There is of course the method of workout out with moderate weights for a moderate number of reps. It is generally agreed upon that this area sits around 8-15 reps, which is more ideal for bodybuilders rather than strength trainers. If you are looking to "bulk up" and have less concern about functional strength, then you'll want to focus on that system rather than the former. My apologies to you, but I focus primarily on strength, so while I have and always will take care to verify my information, it might not always be applicable to this style of exercising.
Once again, before I continue I'd like to clear something up. While a majority of the people I have personally met who lift ridiculously large amounts of weight tend to have very little "excess bulk", I've also met a few very large people who are even stronger than them. Size is not often a good measure of an individual's actual strength, but that goes for people with the bulk as well. In other words don't make assumptions either way.
Unfortunately I won't be discussing the idea of using low weight with high reps in detail, but I will give a bit of insight into what I've seen at the gym in my school. I don't recommend it at all. The bottom line is people almost always work out either for strength or size, and judging by the people I've seen constantly flowing up to the gym only to grab a 10 pound weight for a good bicep pumping session, you'll have more progress lifting at least a moderate amount of weight. Alas I am not an expert and I can only base my opinions on what *I* have seen, so rather than taking my word on this for fact I suggest you research it yourself.
To summarize this article quickly, consider these options:
-If you are looking to become very strong but you don't want to look all bulked up, then I recommend you workout most often with heavy weights, and your reps don't exceed 8. Five reps works best for me.
-If you are looking for a more bulked up look, and don't get me wrong, there isn't anything bad about that, then you'll want to workout with moderate weights with anywhere from 8-15 reps.
-Either way you look at it, both will give you strength, and both will give you muscle tone. I also can't tell you that working out with heavy weights will make you considerably stronger than otherwise, but from what I've this is the case.
Thanks for reading,
Ryan
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