Need some training advice

[Ralphi]

Hey guys,

Just looking for a bit of advice. Recently I've started going to the gym just to generally get stronger. I don't have any particular sport i'm training for.

Before exams I was trying to goto my school gym 3 times a week but I also have a reasonably good home gym setup which I've been using.

My problem comes is that I've heard/read in many places the way to build strength and get bigger muscles is to do less reps with more weight. I had been doing 3 sets of 10 reps for most exercises.
My dad who was a world class kayaker is telling me to do more reps with less weight, his advice was 3 sets of 20 reps.

I think my dad thinks that I am going to injure myself doing more weight and less reps and because I'm not training for a sport or specific reason is telling me this.

I would be interested to see what everyone has to say.
Thanks

[jerryb75]

I am pretty new to lifting but most of the programs I have seen posted around here show lower reps 3-5 reps per set depending on the exercise .

I think it really depends on what you want to do . Do you want to get bigger and stronger or do you want to get slimmer and more cut ?

Like I said though I am not the best to be giving advice I am asking for it everyday lol

[Ralphi]

I'm pretty skinny so slimmer/more cut isn't reallly what i'm after.

[DMedley]

My dad who was a world class kayaker is telling me to do more reps with less weight, his advice was 3 sets of 20 reps.

You Dad is correct for what he did ... kayakers need strength but mostly they need muscle endurance, the 20 to 30 rep range would accomplish that.

The 3 sets x 10 - 12 rep range will give you more size to your muscle and some strength gain as long as you are progressively increasing the weight.

something in the 5 - 8 rep range is more for strength and size normally and 1 - 4 reps are primarily used for strength gain.

[Ralphi]

So sounds like I really want to be doing 3 x 10 instead.

Thanks

[RvNijnatten]

So sounds like I really want to be doing 3 x 10 instead.

Thanks

What you really want to be doing is picking a pre-made routine that is proven to work. A good example would be Starting Strength. There are others which can be found on this website.

[SkyeD]

Id suggest the 8 to 10 rep range for hypertrophy (size). If your just starting to life id reccomend a strength program over size to solidify your fundamental muscle groups and lifts.

[Bmxstrong]

i second picking a routine and sticking too it starting strength or any of the stickies are very good programs proven to work

[Sean S]

Starting Strength + lots of food = great gains in size and strength for a beginner if done correctly. This program has been proven very effective for beginners and takes out the guesswork.

[Th3Italian]

Stay on track with dieting and your workout routine.

[Ralphi]

I don't have a diet as such. Mum's a nutritionist so I get a pretty decent balanced feed. I'm a bit unsure of the Starting strength routine as I do most of my weights by myself and don't really feel comfortable with the bigger weight required without a spotter. I think I'll just go back to the 3x10 I was doing