This will depend on who you ask.silasbufu said:What do you mean by "If you are looking for strength/muscle size then do low reps of higher weights (6-8 reps)"? I thought strength gain and mass gain training are completely different.
You gain strength when you do an exercise with as much weight as you can to do about 5 reps, while for mass gain it's better to aim for a higher number of reps ( 8-12 ) with less weight.
The "standard" ways are:
Strength - 6-8 reps
Size - 10-12 reps
Tone - 15+ reps
It is far too lengthy for me to summarize but look up High Intensity Training (HIT) and Mike Mentzer. The gist of it is that you need to work your muscles until failure, anything more than that and you are not helping yourself because your body has already had muscle growth stimulated.
What is important to note is that you will not see weak people with large muscles. You can see strong people with small ones, but you can't really have it the other way around due to the sheer amount of effort needed to gain that kind of size. Strength comes before size, and that's why you don't need to do the "standard" way, because if you are working until failure at 6-8 reps (plus what are known as 'statics' and 'negatives') then your muscle will be growing.