Hard, heavy work on the basic exercises comes first. That’s
what builds the size you need before you worry about cutting
everything up. But high reps are valuable for a variety of
reasons: the pump, the burn, and bringing everything under
the skin, i.e., muscle, closer to the surface.
You’ve got to stay healthy, of course. Lifting weights
that are too heavy for too long can tear up your joints. Avoiding
this is primarily a matter of listening to your body. While
the body is willing to talk all the time, people aren’t
always willing to listen to the message, or they aren’t
experienced enough to understand the language. It takes practice
to become a good listener.
Generally, in the early phase of your career, or during the
offseason, base your routine around hard, heavy, basic movements.
These will build size and improve the level of density. Consider
forced reps, supersets, specialty machines and exotic routines
as finishing tools. You need to do the rough carpentry before
you get to the finishing work. Without a foundation, you certainly
can’t build a winning physique.
With A Full Body Workout
Your Sets For Maximum Growth
or Light Training For Muscle Mass