If your going to lift weights, then ask yourself, "What's my Goal?"
MUSCULAR ENDURANCE: The ability of a muscle or group of muscles to perform repeated contractions against light loads for an extended period of time.
- Use lighter weights, complete 3-4 sets of 12-15 repetitions, take a shortened rest period of 60 seconds or less between sets
MUSCULAR HYPERTROPHY (GROWTH): Increase in muscle size and mass.
- Use a moderate to heavy weight complete 2-4 sets of 6-10 reps; rest 30 to 90 seconds between sets
MUSCULAR STRENGTH: The maximal force a muscle or group of muscles can generate in one maximal effort.
- Use heavy weight; complete 3-8 sets of 1-6 reps, rest 2+ minutes between sets
Chances are, if your lifting weights already then your doing something along these lines. The best option is to rotate every 4 weeks or so, from one method to another.
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