Heavy Weight or Light weight training

Light to Medium weights. Lifting heavy weights is just overall bad and you don't make any gains, just end up straining your muscles. I lift light to medium weights and do other strength training exercises around it too, like press ups, sit ups etc. These are much more effective than lifting heavy weights and you gain natural strength and are always in better form.

 

Heavy. Specifically, 6-4 reps of compound excercises at 80-85% one rep max. The literature on optimal rep ranges reflect this and it's done me wonders.

 

I train as an MMA fighter. It is important for me to work my muscles in different ways, as they will need to be used differently depending on the situation. For someone following general fitness, I always recommend going after both! You will work both types of your muscle fibers and it will make you a much better athlete overall.
I've tried doing the "bodybuilding" approach to fitness and I got more centered around developing a bigger muscle, as opposed to a more effective muscle. Sure, I was strong. Sure, I looked good. My muscles were only conditioned to do a specific movement in a specific position, for a short period of time. Build your muscular endurance as well as your explosive strength man, trust me!
You can program a 3 or 4 day routine where you train Plyometrics(explosive body weight excercise.. clap pushups), Power(Squat,Dead,Bench), cardio and core and than muscular hypertrophy. Believe me when I say that this is a more functional way to train! Good luck and enjoy

 

I am a martial artist, so I do light weight training to compliment my calisthenics and techniques. I have never really attempted to lift anything heavier than twice my own body weight.

 

Heavy. I'm training for powerlifting right now.

 

I think you can get great results from lighter weights. Less stress on the joints as well. After 25+ years, I'm finally learning that heavy is not such a good idea anymore.

 

I do martial arts and calisthenics because I want a lean flexible and quick body, rather than a strong and impressive looking one. I simply don't value strength as much. I tried powerlifting though, and it was really fun to make gains, but you need to eat a lot more and if you do it wrong you can strain your joints. You may be different than I. What are your goals for fitness/body image? @dethly is probably right to say that you should combine the two.

 

I agree with the others here who advocate a mix of heavy and light. Regardless of what approach you choose, the one thing to keep in mind is variation of techniques and weight used. Your body is smart and will adapt to what you are doing, so you will have to regularly change up your routine as well as gradually add weight so you don't plateau.

Be consistent and challenge yourself. If something starts becoming too easy, either change your weight used or try a different movement. You will be amazed at the gains you will make over just a period of a few months. Trust me, you do lose your momentum and you will notice if you stop even for a few weeks and then try to pick back up where you left off like I had to do when I strained my back earlier this year.

Overall, it depends on your goals and the objectives you are trying to achieve.

 

Mixing heavy and light training is good, but as a beginning lifter it's usually better to just pick one rep range and stick mainly to it. As a beginner getting used to lifting can be overwhelming enough in ans of itself. There's no need whatsoever to overcomplicate it further before you can no longer break through plateaus. Personally I have heard that the ideal rep range for a beginner is 5 reps (usually done for 3-5 sets depending on the program). Wether you consider that heavy, medium or light is up to you. But seriously as long as you challenge your body, make gains and know that your way of training is good for your personal goals, go for it. Although I would like to add that whatever sport you do, strength training and its effects on your overall physical preparedness and especially the vast health benefits wont hurt you. Against a common misconception you wont become accidentally a slow hulking balloon man, nor will you injure yourself if you do the lifts right.

 

The problem I find with attempting both is most people lack the commitment to follow such a stringent regimen. If you are used to working out frequently by habit (5+ times a week) then you may benefit from the above advice which is likely to be extremely helpful.

Heavy lifting should always be mixed with plyo, calisthenics, stretching, or bodybuilding routines to provide for a balanced body. I have always felt that being able to do what a kid should do as an adult is the benchmark of performance.