Push 10lbs 2 times or 20lbs once which one will be more effective so i understand that low reps high waight is for strength and low weight high reps is for picture only???
Depends on what you want to achieve.
Do you want to build muscle mass and strength? Then perform low reps with more weight. Or do you want muscle endurance? Perform hight reps with less weight.
it depends on what you want to acheive, usually as your reps increase your weight should decrease slightly and not divisable by the number of reps as this would mean if you wanted to to 10 reps you would go down to 2lbs. for building more powerful muscle aim for lower reps but somwhere in the range of 5 to 10 and at about 90% of your maximum.
I would hesitate a guess at 10lb twice would be better because you have to do the physical activity of going up and down twice plus the 20lb in total. The 20lb one would not be as effective I would think because you only have to go up and down once plus the 20lb again. Does that make sence?
Regular effort is more effective , it is advisable to go your goal step by step & achived your target
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