Thanks, all good advice and all things that this book talks about. It really is a gem, I'd recommend it to anyone!
When I say "lift heavy", I don't mean go crazy and lift more than you can manage, I'm just differentiating between using barbie dumbells and lifting at a weight that will actually build muscle.
After reading this response it suddenly occurred to me why we might be having such a disconnect in this discussion. Fitness, like most activities, businesses and organizations has its own language. I want to be sure that we're using the same language.
Heavy and light are relative terms that only have meaning when you apply them to an individual. For example, I perform full squats with a barbell for 15-20 reps at a weight of 315 lbs. For me, this weight is light because I can do many reps, but as applied to another person, it might be very heavy, and they might only perform 5-6 reps.
High reps and low reps are relative also in that the number of reps are again specific
to a given person at a given weight. You NEVER want to perform an exercise with an unmanageable weight as your form will suffer and form is more important than the amount of weight. Low reps mean whatever weight you can perform 6-8 reps, in general. High reps mean whatever weight you can perform 12 reps or more, in general.
If you are a beginning lifter, who begins to lift free weights, you will probably gain some increased muscle, which is referring to increased muscularity. This is different from definition, which refers to the muscle appearing more defined, you can see the lines of the muscle more clearly as a result of reducing the fat around the muscle. Reduced body fat is a result of diet and aerobics.
As I beginning lifter, your goal should be to build a base of conditioning to prepare your body for gaining muscle. Therefore you should spend 6 - 8 weeks lifting "light" weight, meaning the "heaviest" weight with which you can perform 10-12 reps, with proper form. You will gain muscle even though you are using "light" weight and "high" reps. You shouldn't be doing a ton of sets either as you are working on conditioning. You should also incorporate some form of aerobic activity to assist you in your general conditioning. This could be anything from the treadmill to a cross trainer, step, stair, climber, rower, whatever you enjoy that gets your heat rate up for 20 -30 minutes, 3 to 4 times a week.
I wouldn't observe others in the gym to determine the proper way to lift weights. I would say, like FG, that you might want to hire a qualified personal trainer who can advise you about the proper techniques of lifting. This will minimize the potential of you being injured as well as giving you opportunity to ask questions about diet, number of sets, which muscles you should work together and how often.
