a Dilema ( lifting weights)?

Question:

i have been weight training for a couple of months now i got these 2 trainers with varied views one says i should do 12 rep and 3 sets of weights on the heavy side other one wants me to do 25 rep with lighter weight .. one thinks i should alot of decline press other thinks i should avoid it ..

Answers:
Lets make this easy. If you are looking to build muscle, then do less reps with more weight. If you want to tone, then do less weight and more reps.
Some say that the decline press places strain on the lower back. Some say that after doing them, there lower back is tense or even aches.

"Excessive arching is common among gym lifters, who should know to keep their hips on the bench. However, when the ego takes over, the body often loses control. The lifter will push the hips up off of the bench, in order to improve his leverage. While this can help someone lock out a lift they would otherwise have missed, it can caused a great deal of strain on the vertebrae of the lower back and the neck. The lumbar vertebrae will be compressed unevenly, increasing the shearing force the spine is subject to, and putting the lifter at risk for serious injury. An even more extreme form of arching can have the lifter actually compressing the vertebrae of the neck."

Well, you have to choose. Less reps with heavier weights will build muscle mass, whilst more reps with lighter weights will improve tone and stamina. What do you want ?

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a Dilema ( lifting weights)?

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