Well that is a question that it would be better not to answer unless you know what is going on with an individual. And it depends on the movement and what the PURPOSE of that movement is.
Look at leg extensions. Leg extensions at light weights and sort of high reps CAN be useful when reabilitating knees. May not always be the best thing but still can be usefull. But leg extensions with very heavy weights are really bad for you knees. You take what is appropriate for the injured and what is not appropriate for them and generalize that...you get into trouble.
So let me be clear that what I was saying is that Anuj has a HISTORY of shoulder injuries...subluxations, etc. It is still a concern and he just recently had a troubling episode but he doesn't seem to be actively injured right now. He has instability though for sure. If he WAS actively injured I wouldn't be saying what I said above about more weight but at the same time, high reps could be even worse.
When it comes to his shoulders I think it is best to pay attention to that sense of "apprehension" he may or may not get for a given weight. If you take the time to build up and warm up slowly, get a sense of what is happening for your shoulderes or whatever else...then low reps with heavy weights should be the safest for those things you have found you are OK with. As for high reps it is probably better to say "high volume", you know? Should Anuj be doing 4x12 incline bench press over time? NO. Chronic overuse do too high volume is much more the 'general' problem than low reps with heavy weights. Given, of course that everything should be treated on an individual basis.
IF you do those things, and IF you can really pay attention then you should be in good shape. But high reps high volume can feel just hunky dory for such a long time...until you're fucked.
But of course when it comes to what is termed "prehab" or "activation" that will most be very light weights and higher reps. But it's really the lighter weights that matter and not really a given rep range. You are talking very small muscles that may have become inactivated or inflamed..
Some of the scapula stuff you may do up to 20 reps. Or at least 12. But you don't HAVE to.
What I was posting about, though, was what I thought was the best approach for THIS program and not about what is best for injuries. I.E. I fest comfortable recommending it given my knowledge of Anuj and since I know he wouldn't do anything he personally felt uncomfortable with. I don't know if I've answered that question, very well TALO! It's the kind of thing you hesitate to give an answer to
. My opinion really is that when someone gives you an opinion about injuries, it's no skin off their nose if it bites you in the ass, so if they haven't taken the time to ask questions, etc....I'd disregard it.
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