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I have two fitness goals at the moment, in priority order:
For the recent past, I've been focusing on this by adopting a more "bulking" strategy, wherein, I'd use larger weight for my exercises, and try to push my muscles to hit higher and higher weight limits. I'd usually do this by doing 2 to 3 of sets of 12 to 15 reps for each muscle, trying to push myself to muscle failure. So basically, more weight, less reps.
However, for achieving my stated goals, how does the above bulking strategy compare to a "toning" strategy, where I'd essentially be doing less weight, for more reps, and more time. With this sort of strategy, I may be doing up to 5 minutes of reps at a time, but with 1/2 to 1/3 of the weight as I'd be doing for bulking.
Which strategy is better to help me achieve my goal? Or should I do a mix, in which case, what percentage of time should be spent on each?
Strong first.
That's a particular program, but it's also a general philosophy.
The rep range you're talking about (12-15 or higher) is undoubtedly in the hypertrophy or endurance strikezone. You're building muscle mass (but not strength) or building your body's ability to process lactic acid efficiently (endurance).
A better strategy, especially if longevity is even a tertiary goal, is to build overall strength first. Strength is built in the 3-6 rep range, with 5 (or "fahve" according to Saint. Mark) being a generally agreed upon gold spot. Sets also fall into 3-5 for most of the big compounds, with a major exception being deadlifts which should be done for only 1 - 2 sets if at all. Some folks completely replace deadlifts with cleans or power cleans.
Why "Strong First"? Because it's the most "convertible" to other fitness goals; endurance, hypertrophy, or a mixture of the two that is often called "toning" (which isn't, strictly speaking, a thing). If you can squat, bench, press, clean / deadlift, and row heavy, you can then start to manipulate the weight-reps-sets schemes for your specific goals. Going the other way doesn't work. I've seen badass PT Marines who can do 20 pullups fail to deadlift their own bodyweight.
Additionally, there seems to be a growing amount of research indicating that resistance training is the best exercise form for longevity.
Here's the good news: Unless you already have been lifting serious for some time, your first six months of going to the gym will yield noticeable and impressive results. "n00b gainz" are real regardless of specific weight/sets/reps combos. This is also good because it frees you from the mental stress of really caring about hyper-optimization of your routines. One note, however - please, please, please do compound lifts with free weights (unless you have some prior injury where this would be a real safety hazard). Isolated lifts are pointless for anyone who isn't a bodybuilder and if they're really over-worked, can result in such proportional imbalance that they increase the likelihood of injury. Machines are ok if your gym is a typical corporate gym that skimps on squat racks. Stay away from nonsense like band work (there are applications for this, but not general fitness).
"band work" = resistance bands?
What's wrong with them? They seem like a minimal equipment way to do strength training. Maybe they just are only functional at weights too low to be useful? Or is there some deeper issue?
I see three major drawbacks to bands:
The increments are too large. Exercises span resistances from like 5 Lbs-250 Lbs for a modestly trained person. Some exercises you may be only able to increment by 1-2lbs per period. So you would need an absurd amount of bands for full coverage. Compare this to a barbell where you can get 1/4# plates, or a suspension trainer/rings where the resistance can be changed infinitesimally by changing the angle you are pulling at.
You need a surprisingly strong anchor point, as strong as you would need for a suspension trainer. At the point where you are installing anchors in your house, there are better options. Recall how Harry Reid somehow managed to blind himself in one eye using bands. I don't recall if this was part of the cover story for his pancreatic cancer now that I'm thinking about it though. My point is that a band going flying off and crippling you is at least plausible enough story for a US Senator.
The force curve is exactly backwards of what would be effective for hypertrophy stimulus. Most of the literature indicates the greatest stimulus occurs near the stretched position for a muscle. This is when the band is least extended for most exercises, also the point of least resistance a la Hooke's law.
They are very convenient and cheap, and I do use them to warm up sometimes, but aren't generally considered very good for serious training. Well, unless you are an elite powerlifter who subscribes to westside style accommodating resistance. But then you're far too advanced for anything here.
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