Originally Posted by
rwmct
I disagree with you somewhat there on the gradual introduction of low rep work. There is no reason for beginners not doing lower rep-higher weight work. One of the most popular beginner weight lifting programs in the world, Starting Strength, is built around five rep sets. I do agree that there is value in higher reps. But that is for increasing endurance strength, or for fat loss. (Or bodybuilding, of course, but that is a pretty specialized area).
To me, one of the best movements for this is the step up. Just get a bench or a box and step up on it with one leg, touch the other foot to it and step down, Repeat on the other leg. On and on. I will do 100 reps with each leg. You can use bodyweight, grab a fairly light pair of dbs, a water jug in each hand, put on a back pack with a couple bricks in it, whatever. It is a very effective exercise, though it is quite tedious.
Agreed.
IMO moderate reps (say 5-12) is probably the best range for most people to be in. I suspect that is also safer than doing significantly higher rep sets. Yes, the weight is heavier, but by doing fewer reps, you're far less likely to lose concentration and neglect your form. It's also much less unpleasant than doing very high reps.