MightyB Moderate weights with a higher number of reps , this is the reason why ? I would rather build myself up rather than to hurt myself . I would do moderate weight training with higher number of reps until it no longer becomes a challenge for me , then I would do higher weights with low reps .
This is what I really do myself , regardless if it ' s upper body work out or lower body workout . This can be applied to dumbells , kettlebells , or weight machines .
Hold the weight for as long as you can , then go move to another excercise of your choice . Depending on how long you can hold the weight in one excercise that ' s how much reps you ' re really doing as if you doing 1 - excercise repetively . So for example if you can hold the weight in 1 - excercise for 5 seconds , it ' s like doing 5 reps of 1 - excercise . That way you can get results faster . So the longer you hold it , the power strenght you build in yourself . But it ' s really up to you to experiment with this method , it ' s the shaolin way of weight training excercise . You can laugh at it , but to me it ' s true .