|>> || |
To put it simply, you aren't going to get big by lifting small, you have to lift big to get big (also you have to eat and sleep big *Tim Allen Grunts*).
After you build a strength base, assuming you are starting out like you said, it would be more advantageous to stick to strength training so that you are able to move more weight around at higher reps later.
To break it down,1-5 reps are for strength and power, which would require you to push as much as you can (70-90% of what you can lift once) for 1-5 reps. The result is strength gains and limited hypertrophy, Your muscles will still get larger. However, once you go from 8-12 reps, muscular hypertrophy (getting bigger) happens at a faster rate than if you were to do 1-5 reps. This is because after you utilize your first energy system of ATP for the first 30 seconds of reps (usally 1-5), you end up using anaerobic glycolysis afterwards going above 5 reps, which if you create a higher demand for that energy system your body will adapt by creating not only strength hypertrophy, but increasing glycogen stores, which if you have more glycogen stores, the bigger your muscles are. Also, if you do 5 reps and then step it up to 6, it isnt going to make a world of a difference, but going from 5 reps to 12 would. Anything past 12, and some argue anything past 10 reps, is working endurance muscles which dont stimulate glycogen storage, but this is still debated. Im pretty sure Cyclefag would disagree or uphold on minor details in this paragraph. It also depends on the person too. I digress.
but like I said, if you want to maximize "getting bigger" it would be easier to move a lot of weight at 5 reps and then once you get to a high enough weight (this is debatable and can be determined based on your body type, VERY roughly) on 1-5 reps, you can try and advance to doing the same weight or slightly less weight at 6-10(or 12).
If you started at working at 12 reps, you would get minimal glycogen storage and hypertrophy because, well youre not moving that much weight around.
To roughly guessimate, you want to be able to overhead press 150, bench 225, squat 300, for strength, then tone it down by switching routines by doing, OHP 130 for 12 reps, bench 200 for 10 reps, squat 275 for 10 reps etc and youll get big.
This is primarily why most people getting into lifting start with "Starting Strength" routines.
I could talk for hours, but theres nothing stopping you from training for strength after Starting STrength and doing accessory (lifts taht arent the main lifts which are OHP, squat, bench, deadlift) at higher rep ranges to get the middle ground.
Ignoring high rep ranges will diminsh strength for strength routines, ignoring low rep ranges will kill strength for hypertrophy routines... so you have to do both after Starting Strength
Also, you dont have to do deadlifts more than 5 reps, at least to minimize injury.
If Im over your head or I didnt clarify just ask again with a clearer question