Can You Build Muscle With Light Weights? #SHORTS

Can you build muscle with light weights?

"What is the best rep range for muscle growth?" is a common question and typically the 8-12 bracket is regarded as the the one to go for.

In fact, if we rewind a few years, less than 8 reps and more than 12 reps weren't even viewed as muscle building at all, you would aim for 1-6 if you wanted to increase strength and more than 12 if you wanted to improve your endurance.

However, more recently published studies have showed significant muscle growth with very low and very high rep ranges, which casts doubt over how important rep range (and therefore load) actually is.

A caveat to this is light weights can build appreciable muscle, but this is still taken close to failure. If someone picks up a set of weights that can lift 50 times and they only do 20 reps with them, that is not the same thing as using light weights and pushing hard.

Also, you don't have to pick one rep range. You can use different ranges for different exercises, like training heavier on your first exercise and backing off towards the end, or you can intersperse training cycles like a heavier phase then a lighter phase.

Most importantly though, there is no need to get really hung up about hitting very specific rep numbers, as long as you are working hard and approaching failure, the "best" rep range for muscle growth appears to be very wide.

References:
- Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men
- Effects of low- vs. high-load resistance training on muscle strength and hypertrophy in well-trained men
- Muscle hypertrophy and strength gains after resistance training with different volume matched loads: a systematic review and meta-analysis
- Resistance training load effects on muscle hypertrophy and strength gain: systematic review and network meta-analysis

[wheelofcheese]

Very helpful. Still to this very day people still are saying you can’t build muscle going over 12 reps. I feel like you finally “closed the book” on this issue for me. Thank you.

[patriciadonald]

(whispering) "they actually sir, it is me that is actually dying....laughing. Great message and funny at the same time.

[Max-OCATCBuff]

Thanks, this is actually useful for those of us w/ weights at home.

[zezeti]

As a guy that has been lifting for over 12 years, and did them all(low reps, medium reps, high reps:26 reps the most), I would sincerely recommend many of you to give a shot to those 20 to 30 rep sets, keeps your joints healthy and for me at least it feels like it activates the muscle a lot better than those under 10 rep sets, weird😅

[Ben-utxb]

I did zero reps once. Now I'm bigger than a skyscraper.

[Hufflestitcher]

I definitely prefer less reps (under 12) = less time and can fit in my workouts around a busy schedule. Doing Sohee's 2020 program at the moment and it has helped me fall in love with strength training 💪

[thomassmith]

Another smashing video from the one and only. BENJAMIMA CARPET

[thealarkin]

Thanks again for providing us with clear and non biased information. Would you consider doing a short on rest periods? If this has already been addressed I am apologizing for my oversight. :)

[comingverysoon]

6-10 reps is the sweet spot for me. Once I get to 12-13 reps, seems like I hit a plateau (regardless of the lift). Not sure if it's fatigue, boredom or something else.

[Jeffdachefz]

Basic thing to prove this fact. Callisthenics doing hundreds of reps of push up and their variations and pull ups/dips and their variations, they are jacked as much as a gym goer doing 5 x 8s. Progressive overload is progressive overload, as long as you make it harder and harder, you'll gain muscle.

[--Harley]

when all you youngins' get to my age (61) you will understand why dropping the weight and increasing the reps is important 😉

[omegalul]

how do you progressive overload if you already do to much rep since i am a only teenager and i can't buy new equipments and more heavier dumbbells

[truckmuncher]

All I got is an 8 pound dumbbell and 100 reps to go lmao

[Majestic]

Using lower reps it feels easier to get to failure

[Drew-qzwg]

Its crazy yall be counting yalls reps i just lift the weight till failure on every set doesnt matter if its light or heavy ima give it my all

[lumberjack]

Yes look at pro bicycle people, they have crazy legs

[keemoify]

Its about time under tention. Not so much the weight. Lift slow.