Make GREAT Gains With Lights Weights! Here's How.

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Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!

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Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #gains #lifting

[stevePDx]

The #2 point is extremely important. Don't go to full failure on Squats (and deads) and ruin your lumbar discs because you can't hold your core tension. Train smart, people!

[TheDamnEasy]

I love doing exercises like bicep curls with lower weight and just keep pumping til you can't even cheat it anymore. Seen massive growth with it

[andrewtorres]

Last year I dislocated my collarbone joint and now I can no longer lift heavy, it’s been hard going to the gym so I am now on light weights. I appreciate this video for showing me how I can still progress despite my fall back.

[benzpinto]

the major benefit of light weight training is the reduced risk of injury compared to using heavy weights especially with those deadlifts or anything that deals with your spine

[BTW]

I really needed this for my recent realizations. 27 y/o and parts of my health are becoming apparent. My shoulders have taken a recent beating and heavy weights hurt.
Looking forward to rehabbing with these methods.

[AMAMBT]

at mid 50s and had to stop training for 2 months and lost some muscle gains, as i came back to training i followed the lighter weight program and I'm noticing faster gains, not the way i used to be when i was younger but very acceptable and way easier

[papatoushrew]

I'm hypermyopic (-8.00) both eyes. My doctor adviced me to not lift heavy or I risk having retinal detachment. Thank you for this atleast I know now what to do.

[RacerX]

This is excellent advice for training and avoiding injury.

[yderga]

I think the online fitness community often confuses strength and endurance training with bodybuilding.

Now, naturally if youre strength training youll achieve muscle hypertrophy by default.

However if your sole goal is to build your body, you only have to achieve hypertrophy which can be done with lower weight in high repetition to failure.

[adriaanmorosan]

People need to understand that it’s not all about 8-12 rep ranged, more like 5-30 reps will take you a long way if you might not have access to greater loads.

[truthbetold]

I am 51 training for 38 years injured my back at 29 started power lifting again at 47 sport doc cleared me, re injured, moral of story, if you are in for the long run light weights are the way to go, as you get older or if you are injured, its so easy to re injure yourself even with perfect forms.

I squat and deadlift with db go for high reps legs looks amazing.

[Joethecatholic]

I couldn’t lift heavy for years due to a torn front delt and side delt pain. But recently I decided to start again and I’ve got to 15kg with high reps as much as 30 reps in one set and I’m seeing great gains and no pains 😁👌

[Keithzzzzt]

Add in blood flow restriction bands and watch your hypertrophy EXPLODE. It tricks the body into thinking its a heavier weight. Perfect for rehab work or those with arthritis or joint problems. The research is mind blowing.

[Djeison_]

Due to cervical herniated disks I ditched the gym and went on Pilates sessions with a physiotherapist, it is just as brutal as a heavy sessions on the gym, using lower loads and correct posture.
Posture and correct movement are king.
Watch your backs and joints people.

[jetsword]

Could you please do a video about training for durability? As someone who is always injured rather than train for strength, hypertrophy or endurance I want to train for a more durable body.


Love your videos man ❤️

[heroangel]

I love the crying lady, cracks me up every single time😂😂

[balanced_barrister]

nicely put video! could you do a video on the science of cool down? no one has done it

[kobyw]

I swear im always waiting for these videos not for the information but for the moments where the girl cries and goes MEH! 😂😂😂 lmao gets me laughing everytime 😁

[verablack]

I have been doing very light weight with blood flow restriction training while my elbow is recovering from an injury, and even though I am only lifting 5lbs on a bicep curl, I seem to be getting very similar results to lifting 25lbs which is what I would normally do. I wonder if just taking a light weight to failure would be effective? I would love to preserve my joints.

[OKOKOKOKOKOKOK-znfy]

There are multiple chemical signals that stressed muscles make to trigger hypertrophy.
They are based on the metabolic waste products of the muscle going to failure and they act like second messengers to trigger growth.
You can get there with light weights, but it takes a lot of reps and you have to do them all at once, without rest.
If you are lifting tiny little five-pound dumbbells, you can do shoulder presses with it for about 40-50 reps with little difficulty.
Don't lock out and rest at the top or bottom, keep the tension on the muscle at all times.
The first reps were your slow twitch muscle fibers getting fatigued.
Then, it's on to the medium twitch fibers. They get wiped out as you keep making reps.
Lastly, it's the fast twitch fibers turn to burn. They don't last long and those fast twitch fibers have no idea you are lifting a light weight. (Feels like 135#)
The goal is to go to failure in one set and move on to the next exercise. ( If you stop to rest, the slow and medium twitch will recover immediately. )

Over time, increase the total number or reps as your endurance improves. Failure means failure. When you can't get one more press up, you do one more.
When you can do 120 reps with five-pound dumbbells, add some weight. 6 pounds ?!
Calculate your total work volume at five pounds X 120 reps and make your new goal slightly higher than that for progressive overload at the new weight.

It sounds so easy... It isn't. This will give you dense muscle that does useful amounts of work all day long.