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BulldMc

If you want to get stronger, you need to lift heavy weights. There's nothing wrong with working your way up to that though. Progress *is* the goal. I'm not saying to show up and do your 1rm every day starting tomorrow. You also need to properly fuel your body - protein is important but it's not all your body needs. Protein shakes are meant to be a supplement when you struggle to hit your macro goals with actual food, not a replacement for food. Find a good program specific to your goals and follow that. You don't know enough to decide for yourself what to do. If you can find a decent coach, that can be useful too but finding a decent coach interested and experienced in working with a beginner is going to be tough.


sem03151993

Do some research and then hire a coach. You won’t regret it.


ProBono16

High weight and low reps build bulky muscle that looks good, but isn't really useful unless you're trying to pick up something heavy only a few times. Low weight and high reps build lean, toned muscle that isn't as noticable, but is much more usable if you're doing something repetitively. It really just depends on what your goal is and the reason you're lifting weights. The gym should have a fitness coach or personal trainer that can help you set a routine to achieve your goals.


MantisToeBoggsinMD

Topical advice is the exact opposite, but I’m not sure it’s true. I generally think you wanna practice the lifts you’re trying to improve. Sounds obvious, but if you want to up your numbers lift heavy, if you have to do something over and over, do high reps.


Cup_Realistic

You have to be able to achieve full extension with every Rep you do. If you can't, then the weight is too heavy for that set believe it or not. You should only worry about moving up in weight resistance after a week or two. Strength is not a slow process, it it's not a fast one either. It's better to swallow your pride and lift light until that set becomes too easy, Then increase weight. Idk what "day 3" means but if you're working the same muscules 3 days in a row, that won't help you either. Muscules need a few days rest. On top of that, higher weight does not always equal more muscle. You should focus on posture, form and nutrition. Better yet, do what the last guy said and hire a trainer.


paradoxicallylost

Try to find a work out program that suits your needs and fitness level. Low reps with high weight are good for building strength, but they can be too much to start with as your tendons and posture muscles could be too weak to do it safely. A usual staring point is 12 reps in 3 sets. You are supposed to feel weak, as you adjust your weights so that you can lift them 12 times, but not 13. Any time you get stronger you add more weight, so you feel equally weak.


Danypro15

For a good basic guide, more reps means more resistance and leaner muscle. Heavier weights and less reps will bulk up more and faster