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High Reps - Increasing Weights

Folks, the title of this article is probably seems self explanatory and I realise I'm writing something of a book here, but please bare with me and I'd appreciate the opinions / suggestions of anyone ( which is probably most of you ) more experienced or knowledgeable than myself.
As a youngster I was always very fit but over the last 10 years, due to work, a few bad injuries and some other more personal factors I allowed myself to get to a state whereby I was essentialy an embarrassment. I was obese, slow and badly out of shape.
I lifted weights, did a lot of strength lifting and had fairly decent max's etc but it was mostly gearec around a 1 rep max and otherwise I was essentialy in very very bad shape.
I played football twice a week, but that in itself presented some problems.
1. At my weight, I'd barely get out of a canter without picking up some sort of strain or twist or pull.
2. I was/am a fairly capable footballer ability wise, meaning that playing 5 a side and at a low standard I was able to cruise and hide without having to exert myself too much. So I was bluffing myself ( and others ) that I was exercising regularly when in fact it was maybe slightly more intense for me that a brisk walk.
About a year ago I woke up to how I was deluding myself and realised that for heath reasons as much as anything I had to do something. So I decided to train hard. I started pushing on at football, working ( relatively ) intense circuits in the gym instead of low reps with high weight, cycling, upping the cardio etc. I got to a level of fitness that while certainly still a long way from " fit " would have commonly seen me referred to as " fit for the size of him " etc. I got to a level where I was confident in going for a run again. Started a run / walk programme, built up to a comfortable mile, then two then 3. Reached 5 miles ( never quickly but trundling along )and had a major problem. Picked up quite a bad injury in my calf and hurt my soleus.
Now as cardio was my main priority, but running and cycling were out for a long time, I looked at a preogramme of high reps with low weights to try to gain more of a cradio benefit from it.
I was working a programme with 10kg Dumbells and I was operating with

100 x Curls
100 x Push Ups
100 x Chest Flyes ( flat back )
100 x Shoulder Flyes
100 x Tricep Kick Backs
100 by Bent Over Rows

I was doing 3 sessions per week and it seemed to help tide me over. The session took about an hour and I quite enjoyed it.
Now, I'm back running again ( slow 2 miles ), and hoping to make a return to competitive football in the next 6 months rather than just friendly 5 a side.
But here is my question ( longest question ever I know ). The cardio is back to running cycling again, but I've grown very accustomed to my early morning weights sessions. I'm wondering if I bump the weights up but stick to a similar programme / routine, will it be a waste of time? I'd like to pack on a bit of muscle, but am pretty limited in what I have to work with at home and having come from being over 20 stone down to 17 stone @ 5'10" I'm reluctant to go back to heavy weights as I'm not sure that I'll not fall into the trap of fooling myself that because I can bench 160kg I'm in decent shape.
If I upped the weight on the dumbells, but keep to the same level of reps am I likely to see an increase in muscle mass?
Or do I strictly need to go higher weights lower reps?
I am essentially a novice and my question is probably about 70% health related and 30% aesthetic as well if I'm honest. I'm just hoping to feel and look a bit better.
Also, as I metioned, I'm pretty susceptible to a strain, twist etc and I was told that whey protein could be a god way of helping the muscles recover after a session. While I'm aware of it's apprent importance to lifters, would it be worth my while using it for recovery after football / cardio work?
Just realised how long this is, sorry. But I thought if you knew where I was coming from, the nature of my question might make more sense.
Anyone feels like mocking - more than welcome, anyone feels like addressing it for me, more than grateful.

posted on 8/9/12

Comment Deleted by Site Moderator

comment by Diggler (U4142)

posted on 8/9/12

Bulking and cutting isnt just for body-builders. What about people who want to improve their bodies?

The best way is to drop fat then bulk to put on muscle. This will increase fat a little hence the cutting again.

Once you get to a point that you are happy then its just maintenence...

posted on 8/9/12

Tbh, there's no real benefit to bulking to an extent that entails fat gain.
In theory, you should be able to gain muscle without putting on fat. This sort of lean bulking protocol is one that Matt Ogus has been using to great effect for some time now.

Of course, it's hard to judge the exact caloric intake and macronutrient balance to achieve this, so some over or undershooting at times can be almost a foregone conclusion.
However, as long as you check your weight and appearance consistently, you should be able to pinpoint whether or not you're eating too much or too little, and adjust accordingly.

I've been working out properly for about 2 and a half years, and this is the first time I've ever decided to cut. My body fat's pretty much remained around the 12% mark all the time I've been gaining muscle (small fat gains can be offset by larger muscle gains in the long-term, which is why my BF% has been roughly the same).
I'd probably overshot my caloric intake for a bit, which is why I am now going on a cut, but I'm hoping to get under 10% bodyfat % and maintain that level whilst gaining more muscle from then on.

comment by Diggler (U4142)

posted on 8/9/12

Checking body-fat with calipers is another way to track how much fat youre putting on.

posted on 8/9/12

True I'm just too lazy to buy some!

posted on 27/10/12

Looks like the comments have gone completed off topic and to an extreme point as usual with this board.

For the original point of this article, stick to the workout plan you enjoy. Keep the sane number of reps, just simply change to a weight where you will need a slight rest every 15 reps. Then up the weight again where you need a rest every 10 reps.

The key thing here is you have found yourself a routine you enjoy. That's gonna do a lot more for you than starting up a new bulking routine, over training/over stressing your muscles and filling yourself with the dryest/most boring foods on the planet.

Enjoy your exercise and work hard, you'll see the results you want.

comment by Diggler (U4142)

posted on 27/10/12

Did you just get released Ron or were you trying to get the board going again?

posted on 27/10/12

Haha released from under the ban hamme

posted on 20/6/13

I am now desperate to know what Dembale was writing

posted on 21/6/13

Comment Deleted by Site Moderator

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