Light Weights vs Heavy Weights for Muscle Growth

Conventional wisdom has us convinced that high reps and light weights builds muscle endurance and makes little contribution to gains in muscle mass. However, is this a valid perspective? Well, to determine if heavy and light weight training cause different effects, we need to look at the research. After reviewing the research out there, it seems that using heavy or light weights actually doesn’t matter much in terms of hypertrophy. Studies show that muscle growth tends to be equal despite using light weights or heavy weights (high rep vs low rep). But this is only true when going to near failure, and one benefit of lifting heavy weights is the better strength gains you see when compared to light weights. Based on this, as you’ll see in my video, your best bet is to incorporate high reps with light weights AND low reps with heavy weights into your workout. This will enable you to target both metabolic stress and mechanical tension; both are important mechanisms of muscle growth.

LIGHT WEIGHTS VS HEAVY WEIGHTS ARTICLE:

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SCIENCE-BASED PROGRAMS:

MUSIC:
“Fast Lane” – Lakey Inspired

VIDEO CREDITS:

STUDIES:

[vanmaralit]

imagine everyone having arnolds mind set and u enter the gym ppl are vomiting all over the gym

[dr.stevebrule]

Why does every personal trainer say the complete opposite of every other personal trainer

[grimreper]

After watching this I got too stressed and decided to lie on the sofa and order a takeaway. Great guide though. Will let my friend know.

Update 4yrs from this comment: Ok so I finally got off my lazy ass and for the last 10 months I’ve been in the gym 5-6 days a week. Gone from 80kg to 87kg with constant eating revolving around 6 meals a day. I can now bench 115kg, deadlift 130kg, squat 120kg and dumbbell chest press 50kg dumbbells but only 4 rep max. Safe to say I’m on the up 🤣 36yr old, married father of 3 and very happy.

[floydwilson]

Watching this since I only have light weights in my home for quarantine lmao

[guillermogouldburn]

Just lift heavy to failure, then reduce the weght by 50% and lift to failure. There, you've accomplished both techniques.

[shearer]

I think my IQ has dropped since reading the comments.

[FitAndTrippy]

I switched to lighter weights with a minimum of 15 rep with little to no rest between sets. I have definitely been seeing more results. I can focus more on form and mind-muscle connection. Also, by using light weights you can really target the muscle without other muscles jumping unconsciously to compensate.

[ThorstenLochmann]

I go heavy because I have a life besides the gym and don’t want to spend 3 hours per session

[sheppy]

Lift heavy if you’re feeling it.
If you’re not feeling it, lift lighter.

[ddjj]

Go heavy and light Its about shocking the muscle confuse them👍🏼

[CompleteProducer]

I lifted heavy to failure for 15 years and it was great (loved the challenge each and every set), but now that I’m headed toward my 40’s and I lift more for health, I’ve been lifting a lot lighter. I’ve seen similar results, but my body’s entire foundation was based off of my heavy lifting, so I may just be seeing muscle memory.

[TechWeLove]

Staying Hydrated is super important, getting your sleep, and reducing extra stress in your life.

[isaiahnoll]

idk Ronnie Coleman only ever lifted light weight... "Light weight baby!!!"

[AMPMReviews]

so basically diversify. just start lifting.

[coachcrazy]

and I quote "Nobody believes me, but I gained my muscle mass with light weight" - Lou Ferrigno

[wiroo]

Lift until failure and eat proper nutritious packed meals. Dead simple

[leatherneck]

I work In a coal mine is Bulgaria, I wish I could stop lifting, but it helps me in my job. Be grateful that you don't have to life heavy shit just to put bread on the table at 47 years old carrying 20kg and almost 50 bundles it's tough!

[MrInzombia]

anyone ever try squatting for more than 15 reps? It is pure evil and torture

[piotrkot]

For almost a year I've seen only a small progress and it made me want to give up. I was doing full body with a barbell 3 times a week. I watched Ryan Humiston and changed my attitude. I added 15km of nordic walking 3 times a week (with 5kg in my backpack) and started training to absolute failure with a lighter barbell ( from 30kg to 20kg) and put a big emphasis on muscle connection.
And holy sh*t it worked. Hope it helps somebody. Never give up brahs, we all gonna make it.

[interdimensionalsteve]

I find heavier weights requires more recovery, especially as I've gotten older.