[quote]B Scott wrote:
I hear more than often that “going very heavy is for strength gains, not size gains.”[/quote]
It’s not so much “going heavy”, because you can still go “heavy” and gain size. It’s the total training volume (sets x reps) that primarily determines your response to training stimulus. For example, 10x3 is a popular program for putting on size.
You’re lifting heavy, because you’re limited to three reps, but because you’re doing so many sets, you’re telling the muscles “Get bigger now, kthxbye.”
Mixing higher reps/lighter weights with lower reps/heavier weights is a solid plan for getting large and strong. But it’s not the only method. Like I said, 10x3 is a solid plan, 5x5 is a classic, and even the Starting Strength program, which relies on 3x5, is known for adding muscle and strength. So, yeah, it’s confusing, but everything works at one point or another.
Talking about the Starting Strength program, Mark Rippetoe said almost the exact same thing as you: “…that’s what our whole program is about. It’s about making the most of the period of time when you can make the most rapid, easy progress.”
I know you just finished reading Scrawny to Brawny, but you might want to look into the Starting Strength program.
Whatever plan you decide on, as long as you’re lifting fairly heavy weights (with most sets in the 5-10 rep range) and eating sufficient calories (from plenty of protein, healthy fats, and carbs), you can put on size. Just start doing something now, and sort out the rest along the way.
What does your workout plan look like right now (exercises, sets, reps)?