When you are weight training it is important to know what rep ranges best suit your goals. Too often in the gym you see guys and gals doing high reps in order to get ripped or “toned”. They are doing a disservice to themselves. Don’t get me wrong, there are benefits to doing this, i.e. muscle endurance.
If you are an athlete, besides power training (which I will get into in another article) it would greatly benefit you doing high reps (15-20) because this will give you the endurance in the muscle to perform at optimal levels.
When you are moving the weight try to go as fast as you can as this builds up your fast twitch muscle fibers to give you explosiveness and speed in your workouts.
Hope this helps,