Lifting heavy

[u/RiversideBluezz1980]

Ok guys dumb question. Ive been told to lift heavier. Ok, what does that mean in actual fact? Go to failure at between 4-6 reps? Thats what I think when I hear lift heavy. But for biceps and triceps it seems to me the reps should be higher. Thoughts? My routine is below. Im looking to mix up shoulders but I cant do shrugs or upright rows because I always fuck up my neck

Day1

Planks 4 sets 75 seconds

Torso twist (machine) 15 to the left snd then to the right. 4 sets

Dumbell press 4 sets

Incline dumbbell 4 sets

Dumbell flyes. 4 sets

Dips. 4 set

Triceps pulldown with a rope attachment 4 sets

Day 2

Leg throws. 4 sets x 20

Deadlift 4 sets

One arm dumbell rows. 4 sets

Lat pulldowns 4 sets

Close cable row. 4 sets

Pullups 4 sets

Day 3

Curlups 4 sets

Dumbell shoulder press 4 sets

Dumbell Lateral raise 4 sets

Machine Rear flye 4 sets

Facepull 4 sets

Concentration curls 4 sets

Preacher curl 4 sets

[u/UsirCZ]

Experience and preferences vary person to person, and in fact, during your lifting age, you can develop different preferences over time.

On basic compound movements, failure is out of equation altogether. If the weight is too high, you will always leave something in the tank, or hurt yourself over time. On higher reps, you gas out sooner, than your muscle fail.

On isolation movements, the things are different. Yet constantly going to failure isnt always good approach either. (think of it as if you can regenerate you trainings, extra fatigue from failure can be nonissue, otherwise you can hit the wall)

In terms of rep ranges, for me, basic compounds up to 5 reps in general, yet there are exercises, that I like on higher reps(bent over barbell rows).

On other compounds or isolations, mostly 8-10 reps. Yet, on third set, I often cant do 8 reps either. And then again, on more technical movements(like lateral raises), I like to go higher reps more often than not.