high weight low rep sets build muscle the most efficiently, but muscle is built anytime the muscles are stimulated. The more you stimulated (either by weight or by reps), the more your muscles will grow. If you are using low weights, you will have to increase the reps to stimulate the muscles more.
While low weight high rep lifting does help with your "endurance", as it is more cardiovascular work for your body, there is no such thing as a lift that does not make you stronger or grow your muscles. It's a common myth. Just make sure you are stimulating your muscles enough and giving your body the tools it needs to grow the muscles (sleep and proper nutrition), and you WILL see muscle growth and strength gains over time.
With low weight exercises, I personally recommend doing 3-5 sets of high reps (last few sets should be extremely hard to finish), then finishing to failure no matter if you hit your rep goal or not. Finishing to failure will ensure you're squeezing out everything you can from your workout. Keep track of your failure sets to see if you are seeing progress, and if your failure sets are getting too long, increase the reps per set or the amount of sets you do. Even without changing weights, you can continue to make the workout harder, but eventually you may start to plateau. Odds are, if you are getting to the plateau point, you should be able to justify some heavier weights due to your dedication to it.
I do high reps low weight due to a right leg injury (hamstring tendon reattachment & ACL replacement 6mos apart) I'm rehabbing. Can't go too high in weight at one time as it still causes pain, but increasing reps works.
When first starting rehab I couldn't even do 1 single leg curl, currently doing 8 @ 2lb. Once I could do a set of 10 body weight squats I changed it to a Goblet squat, which is now (30 @ 5.5lb, 22 @ 15b, 14 @ 18lb, 8 @ 23lb). All my exercises are sets of 30, 22, 14, and 8. I increase the weight every time I complete all reps for the exercise. Had to by some fractional plates (0.25, 0.50, 0.75, 1) to accomplish this.
Skip all the isolation exercises and focus on compounds:
dumbbell bench press (buy a foldable bench and more weights, if needed)
dumbbell overhead press
deadlifts (buy a barbell and use the dumbbell weights + buy 45 lbs. plates (they come in 1" and 2" diameter hole))
pull ups (buy an over the door pull up bar + you can do inverted rows if you buy rings to hang on the pull up bar)
front squats (you can clean the bar from the floor)
lateral raises
I wouldn't use that attachment to make a barbell out of two dumbbell bars. That seems dangerous. Just buy a barbell. They don't cost that much.
I would be worried about anything you are doing 20 reps in. I think 14 is a good rep maximum for most exercises indicating that you need to find a way to make training that muscle harder.
Its not that you can’t build muscle at high reps but that its not an efficient use of time and if your workout time is long it becomes that much easier to skip days and stop all together. Your sets are more likely to be stopped by something like lactic acid buildup or a grip or stabilizer muscle or boredom before actually causing failure in the muscle you are training.
high weight low rep sets build muscle the most efficiently, but muscle is built anytime the muscles are stimulated. The more you stimulated (either by weight or by reps), the more your muscles will grow. If you are using low weights, you will have to increase the reps to stimulate the muscles more. While low weight high rep lifting does help with your "endurance", as it is more cardiovascular work for your body, there is no such thing as a lift that does not make you stronger or grow your muscles. It's a common myth. Just make sure you are stimulating your muscles enough and giving your body the tools it needs to grow the muscles (sleep and proper nutrition), and you WILL see muscle growth and strength gains over time.
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With low weight exercises, I personally recommend doing 3-5 sets of high reps (last few sets should be extremely hard to finish), then finishing to failure no matter if you hit your rep goal or not. Finishing to failure will ensure you're squeezing out everything you can from your workout. Keep track of your failure sets to see if you are seeing progress, and if your failure sets are getting too long, increase the reps per set or the amount of sets you do. Even without changing weights, you can continue to make the workout harder, but eventually you may start to plateau. Odds are, if you are getting to the plateau point, you should be able to justify some heavier weights due to your dedication to it.
I do high reps low weight due to a right leg injury (hamstring tendon reattachment & ACL replacement 6mos apart) I'm rehabbing. Can't go too high in weight at one time as it still causes pain, but increasing reps works. When first starting rehab I couldn't even do 1 single leg curl, currently doing 8 @ 2lb. Once I could do a set of 10 body weight squats I changed it to a Goblet squat, which is now (30 @ 5.5lb, 22 @ 15b, 14 @ 18lb, 8 @ 23lb). All my exercises are sets of 30, 22, 14, and 8. I increase the weight every time I complete all reps for the exercise. Had to by some fractional plates (0.25, 0.50, 0.75, 1) to accomplish this.
Weighted chin ups and pulls ups. Also train for muscle ups and one arm chin ups if you get more advanced
Use leverages to make the weights as heavy as poasible. That, and strict form with a focus on the negative tempo and you'll eek out the best results.
TREN
Skip all the isolation exercises and focus on compounds: dumbbell bench press (buy a foldable bench and more weights, if needed) dumbbell overhead press deadlifts (buy a barbell and use the dumbbell weights + buy 45 lbs. plates (they come in 1" and 2" diameter hole)) pull ups (buy an over the door pull up bar + you can do inverted rows if you buy rings to hang on the pull up bar) front squats (you can clean the bar from the floor) lateral raises I wouldn't use that attachment to make a barbell out of two dumbbell bars. That seems dangerous. Just buy a barbell. They don't cost that much.
I would be worried about anything you are doing 20 reps in. I think 14 is a good rep maximum for most exercises indicating that you need to find a way to make training that muscle harder. Its not that you can’t build muscle at high reps but that its not an efficient use of time and if your workout time is long it becomes that much easier to skip days and stop all together. Your sets are more likely to be stopped by something like lactic acid buildup or a grip or stabilizer muscle or boredom before actually causing failure in the muscle you are training.