So, Sauron, would the goal of heavy be to increase weight and the goal of moderate to increase reps? And can one alternate heavy and moderate so as to do each three times a week (if one were able to work his or her way up to that) or would they work against each other?
I’m not an instructor, I just work out some.
When I lift, my goal is to avoid injury (which at my age would take a long time to heal). So I’m very cautious about increasing weight.
When I can do 3 sets of 10 reps without seeming to overstrain myself, I may increase weight slightly next time.