Our expert says:
Given your goal of building lean mass without getting massive, the better option is to do more reps but at a lighter weight. When using very heavy weights, you shift the adaptation towards muscle hypertrophy, which means building bigger muscles. And the number of reps is determined a lot by the size of the weight, so that's the compromise one chooses to make - generally between 12 and 15 reps is done for toning, whereas muscle hypertrophy uses between 6 and 8 reps. Getting the weight right is key though, and there are a number of different methods for choosing this. I would suggest you read through the Health 24 site first, where there is some information. For more advanced level reading, you can page through internet sites for info. Some examples are:
and then good old wikipedia, which is pretty accurate on this one, for the most part
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