If wanting to increase muscle mass, is it best to do more repititions with lighter weights or fewer repititions with heavier weights?

For example, do a fair few exercises, such as bicep curls, with a 4KG weight or do a much smaller number with a 10kg weight?

The aim would be to build muscle rather than just tone.

heavy weights at low rep to build muscle

doesnt matter wat the exercises is these are goos sets
start 15-20reps on wat you can ( like a warm up)
next 12 reps
8 reps
5 reps
1-2 reps
the weight goes up as but the reps go down.you sud only be able to do that num of reps.if you cant get to it.its to heavy if you can do more its to light.the last 2 sets sud be as heavy as you can go so you are making the muscle work very hard + when you eat right + rest right it will grow.be carful on some exercises like bench press + squats when you do ur max.have someone there to spot you cos if you dont make the last rep ur in trouble.there are alot more ways to build up but this worked for me

Cheers mate, just the job. Looks like I`ll have to buy a selection of weights!

5 sets x 3 at 85% of 1rep max for strength/power - fast on the conecentric ie "up" movement

http://www.timinvermont.com/fitness/orm.htm
(1 RM calculator)
6-8 reps x 4 sets for bulk, descending reps and higher weight towards end

always warm up with about 10-12 reps at about 50-60% of 1 RM

What weight should I be looking at for the last couple of sets, in order to achieve results?

I know it really goes by what the individual can manage, but what would be the minimum to make it worth while?

Will be dumbbell use rather than bar, so min weight on the dumbbell?

Should I be doing this every night or is it good to miss a night out every now and again so the body hs to start working again and doesn`t get too used to it?

Can you afford a little help from a pro?

If you do your research, you should be able be find one. May be money well spent.

Sound advice Donald, but time simply doesn`t allow me to get to a gym or suchlike. I've got to mix in any training I can do with a fairly hectic family life so I literally make every minute count at home using weights of my own, hence trying to act on any advice I can get on here.

I have worked with a couple of strength and conditioning pros. You pay a small premium but if they are really good you walk away with something to work on for an extended period of time.

Being the cheep git, I am alway looking for value for my hard earned buck!

In Canada I have been very lucky finding reasonable, expert quality advise for around $100 - $ 200. The sticker is anyone that will recommend a personal program with out a personal assessment of your body is really a hit and miss proposition.

Strength and conditioning for fight athletes is as of the last 5 years finally growing in leaps and bounds. Its cutting edge. They are finally getting that we are not football players.

University's are usually the best place to start and quire reasonable. You may want to contact your local University and feel out the blokes in the Kninesioligy department. I have had good luck with this.

Let them know you want a long range program and that you are a self starter and work at home. If they are good the program can be designed to work with simple equipment at home. Really the fancy man gym does not mean results.

A six month program or longer can be realistic. Back for another assessment and repeat.

You are mature enough and with your family obligations you are a model student for this type of program.

Any way you do it good luck with it!

Many thanks for that Donald. The university idea is a good one, I have done work with universities in the past re glucose level tests etc so I may just get in contact with them.

It`s true what you say about the Premium/membership gyms. You can do the same at home as you would there, weights weigh the same wherever you go and instead of fancy treadmills/ab worker machines etc just get our running on the street and do some old fashioned sit-ups!

It`s fashion before fitness at most of those places which isn`t my cup of tea!

Personally I think if you use it, a fitness/gym is more than worth its money, unless you can afford & have a room for a decent home gym.
It sounds like you have a busy life, If your serious about your strength & conditioning it can help you focus, you find the time & you USE IT!!!
These site are good for some info though
For Size Hypertrophy your looking for 6 - 12 rep range (resting 1-2mins), Strength 5 reps and below (resting 3-5mins).
Realisticly though you need to set a longer plan because you need to go through all the phases.
Also look at these sites for a little inspiration.
http://www.rosstraining.com
http://www.rossboxing.com/