Heavy Weights vs. High Reps: Which Is More Effective?

Research shows that lifting lighter weights to near failure can produce similar muscle growth as lifting heavier weights, emphasizing the importance of proximity to failure over the weight itself. The traditional focus on specific rep ranges for strength or hypertrophy is being reconsidered, with progressive overload—whether through more reps or increased difficulty—being key to gains. Avoiding 'junk volume' and pushing close to failure are crucial for effective training.