Size or cuts ?
Is it true that lighter weights and higher repetitions alone get a person more muscular?
The human body has two types of muscle fibres. The Fast Twitch Muscle Fibre or White Muscle Fibre responds to heavy training and explosive (yet rhythmic and controlled) movements. This type of fibre has maximum growth potential.
Training hard on multi-joint exercises (compound or basic exercises) such as Bench Press, Squats, Power Cleans, Push Press, Deadlifts and Barbell Row can help you to gain solid muscle.
The Slow Twitch Fibres respond to maximum work done over a longer duration (eg. high reps and certain advanced training techniques).
However, these fibres do not grow fast. They enhance endurance of the muscle.
An ideal workout should combine compound movements and one or two isolation movements (at times, using a few special techniques).
As regards cuts, losing body fat alone can accomplish that. High reps and more number of sets may be part of calorific expenditure plan for some trainees. But for several others, it may cause overtraining.
Sample Back workout:
*Deadlifts – 4 x 10,8,6,4
*Barbell Row – 4 x 12,10,8,6
#Straight-arm Pullovers – 4 x 12-15
* Rest for 1 ½ to 2 minutes between sets
#Rest for 30-40 seconds between sets
_ Murali Vijaykumar