Силовые тренировки - большие или маленькие веса

A recent study of resistance-trained young men found that low weight with high reps, performed until failure, was equally effective in stimulating muscle proteins as a high weight with low reps.

There is a common misconception that lifting heavier weights automatically helps you build muscle. That’s not the case at all. In fact, how much you eat in combination with the overall volume and intensity of the workout and how it becomes more challenging over time will make the difference, not necessarily the weight/reps.

Most bodybuilders and fitness enthusiasts trying to gain weight fast are always told that in order to gain muscle mass they should stick to heavy weights for low reps. Well, nothing could be further from the truth.

The European Journal of Applied Physiology posted some research done on how different gene-types in the body responds to different workout routines, based on sets, weight, and reps. What they discovered was significant. First off, there are basically two different kinds of gene make-ups for every individual:

1) ACE II
2) ACE DD

In one of the studies conducted, scientists took 99 weight trainers and placed them on two types of workout routines:
o One workout program was made up of multiple sets for high reps and lighter weight (reps were in the 12-15 per set).
o The other workout routine was made up of multiple sets for low reps with heavier weight (reps were in the 8-12 per set).

What they found was that the weight trainers that had a harder time gaining weight and muscle had predominantly ACE II genes. These individuals responded great to the higher reps for lighter weight program. Yet, when following the lower reps for heavier weight routine, they made no progress at all in terms of building muscle mass.  Sure, they may have gotten stronger, but we're focusing on gaining muscle weight and size, not strength.

Basically, there is more and more evidence pointing to the conclusion that if you want to gain weight and mass naturally, using higher reps in your training is going to get you there much faster than lifting heavier weight for a lower amount of reps per set.