Lifting weights with fewer reps (3-11) builds more muscle than doing lots of reps (20-28) in young guys new to training, especially after 8 weeks.

Lifting lighter weights many times in a row helps untrained young men build more muscle endurance than lifting heavier weights fewer times. After 8 weeks, they can do more reps before getting tired.

Lifting heavy weights for just a few reps makes untrained young men much stronger than doing more reps with lighter weights, especially after 8 weeks of training.

Lifting lighter weights can build just as much muscle as lifting heavy weights in beginners over 12 weeks, even if you do fewer total reps.

Lifting weights until you can't do any more reps, whether with light or heavy weights, makes muscles grow bigger in fit young men after 8 weeks. It shows that pushing to your limit is what really matters for growth, not how heavy the weights are.

Lifting weights many times in a row (20-28 reps) helps young men who don't exercise get better at cardio, making them able to breathe easier and last longer during workouts compared to lifting fewer reps.