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!
Indeed I'm seeing it every time I go to the gym, and the sad thing is that you can't tell them anything, they supposedly know what they are doing… so sad :x
The best for this cases Is take the long way of training legs without deadlifts. Lunges Bulgarian splits AND if you can't, More lunges. VMO squats Hanmstring curls
@@diegomillan2806 reverse lunges are the safest and most effective in my experience,especially when using at least a 4" step. One can even get low reps for strength gains w them.
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.
said it 100% much better than I can. I did years focusing on just the weight numbers and panicking when i did not feel the muscle working. I rather lift a ultra light weight and get my form nailed with a nice calm tempo than panic under heavy load. It's slower, but im in no rush and rather not crush my spine haha.
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
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.
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
@@aguywithaytusername could be for sure am important factor , but let us say as one gets older he must train wiser . and i think it is wiser in my age to go for that kind of training and the most important is that i see good results
@@AMAMBT light weight training puts less stress on tendons and the joints than heavy weight training, so it might be benifecial to train with light weight
@@lIlIllIlIllIlllIllIIIIIIIIIlII this is where you just have to stop yourself from cheating, you cant be thinking ohh it's light so i don't need proper form. if you lose form your set is past failure. the guy in the comment is an older dude who sounds like he's reasonable and responsible so i don't think he's gonna be pushing himself past the point where he can hold a proper form.
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.
That's why I do compounds in two tiers (higher weight, 3 rep sets and loweŕ weight, 10 rep sets) with accessories in 15 rep range (some of them are excrutiating enough in that range). This way I get strenght gains first with the ability to grow muscles to further push my strenght limits and keep my form in check.
@@SSchithFoo Amongst being in the gym since 13, now 27 I’ve also been an armwrestler for quite a while now and higher reps there is common.. Never had an issue
@@SSchithFoo that's a myth, it depends on the quality of every reps u execute. Now if you're just smashing those weights around and doing super fast and high reps without control, then u gonna mess up your joints
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.
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.
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.
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.
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.
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 😁👌
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.
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 😁
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.
I mostly do my workout at home, so only light weights available as opposed to the abundance of weights at the gym. So I really appreciate this video, making me feel that my workouts wouldn't be a waste of time. Thanks.
I’ve been doing lighter weights because I’m 53 years old and I have a few injuries but it seems to be working. It’s pretty brutal when you go to failure.
Always found around 6 x 15 reps per exercise works well for me. Being naturally slim and built for endurance, stamina etc its so natural for me to use lighter weights with higher reps and sets .... also recovery is around 2 or 3 days between workouts due to weights being light...less stress on body , recovery is enhanced ... 😊
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 ❤️
Weights are a problem for me as a teen who has no job and only have 10lbs dumbbell at home which I use to build muscle. I am reliant on reps and sets but I also acquired strength that made my previous sessions easy. Being unable to add weights is crucial for building muscle as lighter weights may not be a failure when done but simply a fatigue. And when that happens you are not building muscle but destroying it which is a nightmare for months of training and suffering.
fill 5L Water jugs with sand, deadlift your bed, fill a backpack with rocks. You can attach all of the above plus almost everything to your waist and do weighted pull-ups and dips. Do weighted squats with the jugs of sand or heavy rocks Find something lighter such as 6L jugs of water for lateral raises, trap shrugs and bicep curls and you're pretty much done
I would like this too, ever since I hurt my elbow I have been doing it and it is really weird. I mean my biceps and triceps are certainly still growing, and it is giving me more DOMS than lifting heavy ever has, but I don't really understand it. Am I getting stronger? It isn't like I can check myself as I am really trying to have my elbow heal and I doubt my doctor would want me trying for a new PR. I would think bigger muscle has to mean stronger, but IDK.
It will likely be similar to other intensities. I'd shoot for 2-3min if you have the time for it, a bit more if you feel like you need it or your performance in subsequent sets drop significantly.
You going to get stronger with light weights, the weight is still going to go up even though your at a high rep range and when training to failure or close to it , you only need 1 set...
I don't remember who said it (it was on Tik Tok) that having a major workout once every 6 to 7 days had the most remarkable strength and muscle mass gains. But since I can't remember who said it, do your own research on that. I personally follow it and see rapid results when I do.
We become better at what we practice, so if you do sets of 20 to 50 reps, you can eventually improve at doing heavier weights for the reps that you do every session. If you do sets of 1 to 5, that is what you will become better at. IMO changing it up every few weeks or even within one week may work best. For example, we could do 4 sets of 20 on Mondays, 5 sets of 10 on Wednesdays, and 6 sets of 5 on Fridays.
The problem I have with lighter weights is the need to do high reps. Depending on the exercise, doing high reps makes me want to throw up or pass out. There's also the problem of making my workout take longer and longer because of more sets.
I have, but like I have plenty of fat reserves to pull from. I suspect if I start to get low enough on bodyfat my progress will slow, and while that is a problem, it would seem like a nice problem to have.
I can never understand how body builders are often regarded as dumb. You need to be a next level genius to crack the complex equation of gains from weight training. Cardio is easy. I run. I run more. I run more and faster. Etc. Ive got NFI what to do with a set of weights though.
I'm old my right elbow is smoked would love to keep lifting heavy but I know what that means if I do bone density is an issue though folks watch out for lightweight on areas where you don't absolutely need it
So heres my theory. If your doing lighter weights and slower reps you will actually get stronger and bigger than heavier weights and faster reps but just "slower gains" and heres why i personally believe that. First when you do heavy weights typically you are breaking down your form at your last few reps. The studies show that tra8ning with heavier weights at a faster pace show increase in strength meaning they just look at the weight your lifting. Weve all seen yhat guy in the gym swinging his curls with weights far to heavy....well if that guy was in 5he st7dy it would show that hes getting stronger because (even though his form is terrible) his weight is heavy. When you train slower with lighter weights you can focus on the particular muscle and target it more. If you take a heavy weight slow rep guy and say he starts at 10 lbs he will hit 50lbs faster but when the slow rep guy gets to 50lbs he will be stronger and bigger than thr heavier guy. Maybe im not explaining this well but ive kinda seen it first hamd with me and my workout buddy when i first started lifting i did slow light weights and when i caught up to his weights i was bigger 5han he was at the same points.
at this point, I understood one or two thing about exercise and diet.. Do something. Anything. As easy as possible to build the habit. And check your portion, not what you eat ( but ALWAYS eat fruit and veg in quantity…)
I hope I did not miss a video about this question and if it was already answered, forgive me for not finding it in your glorious channel. What defines 'light to moderate' weight and 'heavy' weight? I'm a 30+ year asian weighing 78 kilos and got started with a strength gain program because it fits with my schedule well and I like having less time in the gym due to my schedule. A lot of gym bros were telling me I am not lifting heavy enough but since I just started, I can't gauge what 'light-moderate' and 'heavy' means. Does light-moderate weight mean the range of weight where proper form can be achieved and uncompromised within the 8-12 rep range per set? Does heavy weight mean the range where a person can do 3-5 reps at max per set without form compromise as well?
i think for lifting exercises, generally heavy weight is anything below 6 reps or so to failure, moderate would be the 8-12 range which is where most people would recommend you keep most exercises, and light weight is anything after that. if you're not sure what is light, heavy or moderate for you, what i would do is take something you assume is moderate for you, and try to take it to complete failure 1 time, if you can do 20 reps raise the weight. what they mean to say is you're probably stronger than you think you are and training heavier will be more efficient. i wouldn't do the failure exercise all the time, but that is one of the easiest ways you can benchmark your progression if you're focused on strength training.
definitely getting into light weight high reps. have an injury on my left arm. currently living out of a hotel for 2 weeks. have resistance bands that I'm using with the foot of the bed and clothes rack to anchor. doing about 20 reps. it's harder to get precise load, so the reps vary. but on subsequent sets, I already feel the burn when starting out, but its more of a mind game to try and push through the sensation until form breaks down (touching knee with hand on straight arm lat pull down, fists to hips on rows).
Maybe someone in the comments can help me. I work in a warehouse 8-12 hour shifts lifting heavy milk and juice boxes, 50-100 lbs. With some light yogurt boxes. I lift at least 1000 boxes in a day, with most at ground level (requiring me to basically squat). My feet are constantly sore, and I have shooting back pain that comes and goes. And when I wake up I can't open and close my hands. Some elbow pain. I try to lift with good form but it's hard because a lot of times you're lifting/dropping extended because you're working out from your body (back of racks, other side of your pallet). I basically stopped "working out" since I got this job. I try to eat as much protein as possible. I lost about 10 lbs in a month. Should I still workout?
When going to failure with biceps and triceps, I don't feel the bicep it tricep that much, but my arm will just refuse to move anymore in a press or curl or whatever. The arm just lags behind at around halfway through the motion and it just won't move anymore 😂.
thx for this, im a broke student (like most of us students) and can only afford a adjustable 1-10kg dumbell..... im already at max 10kg for all my workout but it doesnt feel heavy enough..
Just do high rep calisthenics workouts focusing on dips, pullups, pushups, rows, squats or lunges and some extra core work if u want. It is healthier and more functional for ligaments, tendons and joints, builds amazing physique and it is absolutely free.
Your muscles and connective tissue don't know what exercise ur doing, they only know mechanical and metabolic stress. Calisthenics isn't healthier. It's not less healthy. It's just a way of exercising. All else equal, compound lifts that use the same muscles in the same way as calisthenics movements will have the same hypertrophic effect.
As somebody who got swole swinging around 2lb(at the most) swords around, I cringe a bit when I see others stuck in their routine that is only causing them to bulk, not get any stronger nor make life easier in general with their newfound fitness. While they are amazing at lifting, they're ONLY amazing at lifting.
@@curiouswonder777 a sword's weight is much heavier than you think. Your muscles have to activate ALOT more. It's the difference between gym strong and farmer/mechanic/or construction strong. Your body is just more practically adapted, it's not growing muscle for show or rather for gym weights.
As an intermediate lifter of 4+ years, whenever someone says compound lifts before isolation lifts, it just boils my blood. It depends with a big Asterix. Also it less about low vs high reps it's more about creating a program specifically having all the rpes in a periodised manner called mesocycles. Same goes for isolation vs compound lifts. Maybe a lifter has some lagging body part, he/she has to prioritise that lagging part in a meso cycle, Eg i personally have super overdeveloped lower body, so i hv to back off from squats and deadlifts for a particular mesocycle.
Mr picture fit does rapid tip no.2 RPE 6-10 for COMPOUNDS enough to stimulate growth(hypertrophy) ? but how many total sets? If not closer to failure , please more depth topic
How do light or heavy exercises lead to "more strength than hypertrophy" (or vice versa)? At the end of the day, given you exercise and diet sufficiently, over time you'll always end up with muscular and neural adaptations (hypertrophy and accommodation to stress) supporting you in lifting heavier weights (strength). The way I see it is: if you continue progressively overloading, you will always enjoy hypertrophy leading to strength and strength leading to hypertrophy. There can not be one without the other. How can you build vast amounts of muscle tissue without having it support larger amounts of weights to lift (or higher reps or more sets, etc.)? What am I missing here?
This video only addresses about 33% of that equation. You can boost the hypertrophic effects of lighter weights by slowing down the tempo & adding a pause 😎👍
i am 150 lb , still confused , i bench everyday 180 lb 7x rest 2min hit another 7x morning,, until i reach 21 7x 3 set another 7x3 in afternoon and repping 3times 180lb , until i reach 56repx180lb reps ==== load = 10,080 lb ,,,,, or i can lift 100lb easily and faster with 50times on 2 set,,,, another one in afternoon with max 150 rep or more... 150x100 = 15,000 load or more.. or i can deadlift max 300lb 3 times in day which lesser load , with higher fatigue and injuries can occur i guess its better to lift 100lb with lesser injuries hitting failure with higher amount of rep with higher reps and much more stable what you guys thoughts and much faster recovery too , it just annoying with higher reps, and i feel like its too light for me but same time its stable im still getting some results
You bench every day? I think you would make better progress doing it 2 or max 3 times a week with some (pick any of them out there) progressive overload or periodization program. Your body needs time to recover. That's where the strength and size gains actually occur. I've even made good progress benching once a week. You can certainly work out every day, but working different muscle groups in a split that allows for recovery, regardless of what rep range you are working in. 100 reps in a set is cardio at that point. Even 30 reps is more muscular endurance than for either size or strength. On bench, I rarely go past 10 reps per set in my main working sets, even if I'm doing a volume day. I'm currently 170 pounds and bench in the low 300's for a max. I like doing a lot of lower rep work, as I train more for strength on bench. You can certainly make gains on higher reps too. Most in the industry agree, roughly, 1 to 3 reps for peaking strength, 3 to 8 for strength, 5 to 15 for hypertrophy/size.
@@DANA-lx8cv im 150lb and can bench 220 and im working again to reach 300 but just need spotter, i'd noticed on 100lb my body feel more relaxed and calm with higher im still getting those leans aswell, as for heavy i'd feel more pumped and def strongner so id prolly switch once in while, yes i bench everyday no rest day unless its so intense
Been going for a year. In the first 3 months I used weights that didn't make me struggle, never hit failure and I noticed a difference in muscle definition. I then changed up to progressive overload working to failure. I have become very strong but feel like my gains stopped after the first 3 months. I feel like I'm simply gaining strength and not much muscle. I am going to switch back down to lighter weights and see what happens.
Gain strength not muscle. Whats happening to your body is your nerves are adapting to allow you more broad control over your muscle without losing fine control. Really if you never use all your muscle you'll never get much use out of more of it.
I come from 2050. Thing is you people in this year only see two outcomes, and that is strength gain, and size gain. A very practical approach indeed, but this will disregard benefits of just lifting very light weights for longer periods without actual increase in size and strength, but development of overall metabolic health of the muscle, i.e. insulin sensitivity, better mitochondrial profile, less mRNA polyA tails in mitochondrial DNA, and HOW long your muscle resists sarcopenia. Those who expose themselves to varying stimuli, i.e. varying weights, varying reps, varying durations will turn out to have the healthiest muscle tissue in a longevity and metabolic standpoint, both of which will prove to be far more superior endpoints than simple size and strength, since size and strength could be a secondary outcome from a metabolically sound muscle tissue.
(Although this does remind me of a series of rapid-fire, light-weight dumbbell exercises from _Farmer Burns' Lessons in Wrestling and Physical Culture,_ although I believe the intent wasn't just strength but flexibility, as well.)
Thanks for the interesting content! 😍 I wanted to ask something unrelated: 🤔 I found these words 😅. (behave today finger ski upon boy assault summer exhaust beauty stereo over). I don't know what they are. What should I do with them? 🤷♀️
Provided you are reaching near muscular failure, any weight can work. I personally am more and more of the opinion that lighter weights with technique that makes them difficult is a great place to hang in the majority of the time. Much easier on the joints and still provides muscle growth. Still spend 30 to 40% or so in heavier lifting because it will strengthen joints, ligaments, tendons and provide a novel muscle stimulus too. This is a better approach for longevity in the game. Those able to continue consistently training the longest will often times be the ones with best results 💪
I just don't agree with training to failure although with light weights I'm more open to considering the idea. But heavy weights training to failure is pretty dangerous and I've seen lots of people really hurt themselves that way.
@@Neoprenesiren yes near muscular failure is very different to failure. Plus more people don't push hard enough to reach true muscular failure than do. 1-2 RIR is a good area to be in generally.
I tried light weights high reps, and I’ve seen an improvement. But I seen ridiculously high muscle growth lifting heavy to failure. For lateral raises and biceps and triceps light weight is ok. But for chest legs and back, heavy is the way to go
@@logang1470 Watch the video on it from the youtuber who made this video. It's relatively recent. Also I don't train to failure because on heavy lifts that can be really dangerous. I've seen ego lifters go way above their limit and break their legs and arms or slam a bar on their neck suddenly. Safety first (or rather common sense)
@@IntegraDIY That's understandable and I applaud you, I just don't like going to failure very often. It's either dangerous with heavy weights or really really boring with light weights.
You're doing a fantastic job! Could you help me with something unrelated: I have a SafePal wallet with USDT, and I have the seed phrase. (air carpet target dish off jeans toilet sweet piano spoil fruit essay). Could you explain how to move them to Binance?
This is what I had to do. Get up from the sofa watching UA-cam on TV at midnight (watching on a smaller screen would be silly) to get my laptop, then bring up this site, find this video, so I could comment; that's after 3.5 hours in the gym. What you said about not knowing failure until you experience it is brilliant! You can't possibly explain what it's like to drink a beer, smoke a joint or have sex without having done it yourself. The same goes with rep failure in this case. You can't just stop your reps when you think you feel like it, you have to know your breaking point, and failure is the only way to know where to draw that line. Now, I'm done; I'm tired and going back to the sofa. The video was worth getting up for.
Enjoy the videos but they seem like he's talking really fast to me. Makes it a little hard to keep up and process the information. Could be just me. Anyhow good info. Thanks.
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!
Indeed I'm seeing it every time I go to the gym, and the sad thing is that you can't tell them anything, they supposedly know what they are doing… so sad :x
The best for this cases Is take the long way of training legs without deadlifts.
Lunges
Bulgarian splits AND if you can't, More lunges.
VMO squats
Hanmstring curls
A great alternative to the barbell back squat is the dumbell farmers jump squat followed up with the leg press machine.
@@diegomillan2806 reverse lunges are the safest and most effective in my experience,especially when using at least a 4" step. One can even get low reps for strength gains w them.
when you train light to moderate weights, its no problem goin to failure
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.
I had a total spinal fusion I can't lift 20lbs for the next 6 months
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
I’m doing the same and I’m seeing serious gains
But on the long term idk let’s see
@@oz_peterbro doesn't know what he's talking about 🤦♂️
said it 100% much better than I can. I did years focusing on just the weight numbers and panicking when i did not feel the muscle working. I rather lift a ultra light weight and get my form nailed with a nice calm tempo than panic under heavy load. It's slower, but im in no rush and rather not crush my spine haha.
Try hammer curls works the whole arm is pumped instead of curls that only works the bicep
@@Gymantis😂😂😂
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
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.
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
its probably because of muscle memory rather than light weight training
@@aguywithaytusername could be for sure am important factor , but let us say as one gets older he must train wiser . and i think it is wiser in my age to go for that kind of training and the most important is that i see good results
@@AMAMBT light weight training puts less stress on tendons and the joints than heavy weight training, so it might be benifecial to train with light weight
@@aguywithaytusername high reps leads to fatigue and form break down therefore lighter weights means more injuries
@@lIlIllIlIllIlllIllIIIIIIIIIlII this is where you just have to stop yourself from cheating, you cant be thinking ohh it's light so i don't need proper form. if you lose form your set is past failure. the guy in the comment is an older dude who sounds like he's reasonable and responsible so i don't think he's gonna be pushing himself past the point where he can hold a proper form.
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.
That's why I do compounds in two tiers (higher weight, 3 rep sets and loweŕ weight, 10 rep sets) with accessories in 15 rep range (some of them are excrutiating enough in that range). This way I get strenght gains first with the ability to grow muscles to further push my strenght limits and keep my form in check.
Light+ high reps are a great way to get tendonitis.
@@SSchithFoo Amongst being in the gym since 13, now 27 I’ve also been an armwrestler for quite a while now and higher reps there is common..
Never had an issue
@@SSchithFoo that's a myth, it depends on the quality of every reps u execute. Now if you're just smashing those weights around and doing super fast and high reps without control, then u gonna mess up your joints
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.
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.
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.
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.
@hendrikVerwoerd88 true! not even roller coaster rides and bungee jumping too.
Are you still going to gym? Have you experienced any muscle growth?
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.
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 😁👌
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.
This is excellent advice for training and avoiding injury.
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 😁
"Yeah buddy! Light weight baby!" - Ronnie Coleman
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.
I mostly do my workout at home, so only light weights available as opposed to the abundance of weights at the gym. So I really appreciate this video, making me feel that my workouts wouldn't be a waste of time. Thanks.
Light weights BABYYYYYY !
"And.... Don't forget to take your protein."
I’ve been doing lighter weights because I’m 53 years old and I have a few injuries but it seems to be working. It’s pretty brutal when you go to failure.
I love the crying lady, cracks me up every single time😂😂
Always found around 6 x 15 reps per exercise works well for me. Being naturally slim and built for endurance, stamina etc its so natural for me to use lighter weights with higher reps and sets .... also recovery is around 2 or 3 days between workouts due to weights being light...less stress on body , recovery is enhanced ... 😊
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 ❤️
I second this!
Compound = Heavy weight low reps
Isolation = Light weight high reps
Weights are a problem for me as a teen who has no job and only have 10lbs dumbbell at home which I use to build muscle. I am reliant on reps and sets but I also acquired strength that made my previous sessions easy. Being unable to add weights is crucial for building muscle as lighter weights may not be a failure when done but simply a fatigue. And when that happens you are not building muscle but destroying it which is a nightmare for months of training and suffering.
fill 5L Water jugs with sand, deadlift your bed, fill a backpack with rocks.
You can attach all of the above plus almost everything to your waist and do weighted pull-ups and dips.
Do weighted squats with the jugs of sand or heavy rocks
Find something lighter such as 6L jugs of water for lateral raises, trap shrugs and bicep curls and you're pretty much done
Hey, picturefit can you do an episode on blood flow restriction training (BFR)?
ua-cam.com/video/XzdChsD7-Zk/v-deo.html
I would like this too, ever since I hurt my elbow I have been doing it and it is really weird. I mean my biceps and triceps are certainly still growing, and it is giving me more DOMS than lifting heavy ever has, but I don't really understand it. Am I getting stronger? It isn't like I can check myself as I am really trying to have my elbow heal and I doubt my doctor would want me trying for a new PR. I would think bigger muscle has to mean stronger, but IDK.
@@verablack3137 Ya same here, I've been doing BFR for my lunges since I hurt my back.
As im gutting older & having hip pain etc ive decided to go down to lower weights with more reps & sets.. feeling strong still
Light weight high reps is really good for learning a proper form and minimizing unwanted injury before you switch to heavy weight 👍
"Wait you mean there are other weights than light, babyyyy?
_-Ronnie_
Nice vid...and one question - how much rest between lightweight sets?
It will likely be similar to other intensities. I'd shoot for 2-3min if you have the time for it, a bit more if you feel like you need it or your performance in subsequent sets drop significantly.
Moral of the story: Always train to or near failure
You going to get stronger with light weights, the weight is still going to go up even though your at a high rep range and when training to failure or close to it , you only need 1 set...
I don't remember who said it (it was on Tik Tok) that having a major workout once every 6 to 7 days had the most remarkable strength and muscle mass gains.
But since I can't remember who said it, do your own research on that. I personally follow it and see rapid results when I do.
We become better at what we practice, so if you do sets of 20 to 50 reps, you can eventually improve at doing heavier weights for the reps that you do every session.
If you do sets of 1 to 5, that is what you will become better at.
IMO changing it up every few weeks or even within one week may work best.
For example, we could do 4 sets of 20 on Mondays, 5 sets of 10 on Wednesdays, and 6 sets of 5 on Fridays.
The problem I have with lighter weights is the need to do high reps. Depending on the exercise, doing high reps makes me want to throw up or pass out. There's also the problem of making my workout take longer and longer because of more sets.
lol same
Can I gain muscle while on calorie deficit but high protein intake?
It depends. 😂
Yes you can, as long as the deficit is not too aggressive and you get proper sleep and rest along with your training.
Good luck!
Yes, maintain a 1.6 g * own weight (kg) = Daily amount of grams of Protein intake you have to consume to build muscles.
Thats called body recompisitin. Ad long as you have a fat reserve to draw on you'll be able to grow muscle.
Yes but it's easier for beginners
I have, but like I have plenty of fat reserves to pull from. I suspect if I start to get low enough on bodyfat my progress will slow, and while that is a problem, it would seem like a nice problem to have.
I can never understand how body builders are often regarded as dumb. You need to be a next level genius to crack the complex equation of gains from weight training.
Cardio is easy. I run. I run more. I run more and faster. Etc.
Ive got NFI what to do with a set of weights though.
Sounds like the basics of endurance training. Progressive overload with volume and then speed.
Mike Mentzer watching this from heaven 😂😂
nicely put video! could you do a video on the science of cool down? no one has done it
I'm old my right elbow is smoked would love to keep lifting heavy but I know what that means if I do bone density is an issue though folks watch out for lightweight on areas where you don't absolutely need it
So heres my theory.
If your doing lighter weights and slower reps you will actually get stronger and bigger than heavier weights and faster reps but just "slower gains" and heres why i personally believe that. First when you do heavy weights typically you are breaking down your form at your last few reps. The studies show that tra8ning with heavier weights at a faster pace show increase in strength meaning they just look at the weight your lifting. Weve all seen yhat guy in the gym swinging his curls with weights far to heavy....well if that guy was in 5he st7dy it would show that hes getting stronger because (even though his form is terrible) his weight is heavy. When you train slower with lighter weights you can focus on the particular muscle and target it more.
If you take a heavy weight slow rep guy and say he starts at 10 lbs he will hit 50lbs faster but when the slow rep guy gets to 50lbs he will be stronger and bigger than thr heavier guy. Maybe im not explaining this well but ive kinda seen it first hamd with me and my workout buddy when i first started lifting i did slow light weights and when i caught up to his weights i was bigger 5han he was at the same points.
at this point, I understood one or two thing about exercise and diet..
Do something. Anything. As easy as possible to build the habit.
And check your portion, not what you eat ( but ALWAYS eat fruit and veg in quantity…)
How heavy is light weight considered? 4kg?6kg?8kg?…?
I hope I did not miss a video about this question and if it was already answered, forgive me for not finding it in your glorious channel.
What defines 'light to moderate' weight and 'heavy' weight?
I'm a 30+ year asian weighing 78 kilos and got started with a strength gain program because it fits with my schedule well and I like having less time in the gym due to my schedule. A lot of gym bros were telling me I am not lifting heavy enough but since I just started, I can't gauge what 'light-moderate' and 'heavy' means. Does light-moderate weight mean the range of weight where proper form can be achieved and uncompromised within the 8-12 rep range per set? Does heavy weight mean the range where a person can do 3-5 reps at max per set without form compromise as well?
i think for lifting exercises, generally heavy weight is anything below 6 reps or so to failure, moderate would be the 8-12 range which is where most people would recommend you keep most exercises, and light weight is anything after that.
if you're not sure what is light, heavy or moderate for you, what i would do is take something you assume is moderate for you, and try to take it to complete failure 1 time, if you can do 20 reps raise the weight. what they mean to say is you're probably stronger than you think you are and training heavier will be more efficient.
i wouldn't do the failure exercise all the time, but that is one of the easiest ways you can benchmark your progression if you're focused on strength training.
@@bookies24k8 wow! Thanks for this insight!
Just did 60 reps hummer curls with 5kg, I couldn't lift my phone or straighten my arms, is that good
Let me guess before watching. Do a lot of reps and do them slowly? And make it harder?
Light weight, baby!
definitely getting into light weight high reps. have an injury on my left arm. currently living out of a hotel for 2 weeks. have resistance bands that I'm using with the foot of the bed and clothes rack to anchor. doing about 20 reps. it's harder to get precise load, so the reps vary. but on subsequent sets, I already feel the burn when starting out, but its more of a mind game to try and push through the sensation until form breaks down (touching knee with hand on straight arm lat pull down, fists to hips on rows).
Maybe someone in the comments can help me.
I work in a warehouse 8-12 hour shifts lifting heavy milk and juice boxes, 50-100 lbs. With some light yogurt boxes. I lift at least 1000 boxes in a day, with most at ground level (requiring me to basically squat). My feet are constantly sore, and I have shooting back pain that comes and goes. And when I wake up I can't open and close my hands. Some elbow pain. I try to lift with good form but it's hard because a lot of times you're lifting/dropping extended because you're working out from your body (back of racks, other side of your pallet). I basically stopped "working out" since I got this job. I try to eat as much protein as possible. I lost about 10 lbs in a month. Should I still workout?
Just eat and do your job. Sleep 8 hours(most imp. For recovery)
When going to failure with biceps and triceps, I don't feel the bicep it tricep that much, but my arm will just refuse to move anymore in a press or curl or whatever. The arm just lags behind at around halfway through the motion and it just won't move anymore 😂.
thx for this, im a broke student (like most of us students) and can only afford a adjustable 1-10kg dumbell..... im already at max 10kg for all my workout but it doesnt feel heavy enough..
Light Weight Baby!
Just do high rep calisthenics workouts focusing on dips, pullups, pushups, rows, squats or lunges and some extra core work if u want. It is healthier and more functional for ligaments, tendons and joints, builds amazing physique and it is absolutely free.
Your muscles and connective tissue don't know what exercise ur doing, they only know mechanical and metabolic stress. Calisthenics isn't healthier. It's not less healthy. It's just a way of exercising. All else equal, compound lifts that use the same muscles in the same way as calisthenics movements will have the same hypertrophic effect.
I start with heavy weight and decreasing weights in every set , doing more repeats
As somebody who got swole swinging around 2lb(at the most) swords around, I cringe a bit when I see others stuck in their routine that is only causing them to bulk, not get any stronger nor make life easier in general with their newfound fitness. While they are amazing at lifting, they're ONLY amazing at lifting.
100% this
@@curiouswonder777 a sword's weight is much heavier than you think. Your muscles have to activate ALOT more. It's the difference between gym strong and farmer/mechanic/or construction strong.
Your body is just more practically adapted, it's not growing muscle for show or rather for gym weights.
As an intermediate lifter of 4+ years, whenever someone says compound lifts before isolation lifts, it just boils my blood. It depends with a big Asterix. Also it less about low vs high reps it's more about creating a program specifically having all the rpes in a periodised manner called mesocycles.
Same goes for isolation vs compound lifts. Maybe a lifter has some lagging body part, he/she has to prioritise that lagging part in a meso cycle,
Eg i personally have super overdeveloped lower body, so i hv to back off from squats and deadlifts for a particular mesocycle.
Mr picture fit does rapid tip no.2
RPE 6-10 for COMPOUNDS enough to stimulate growth(hypertrophy) ? but how many total sets? If not closer to failure , please more depth topic
Nice video!! You just gave me a new video idea for my channel.
Sound like the stay flexy guy
How do light or heavy exercises lead to "more strength than hypertrophy" (or vice versa)? At the end of the day, given you exercise and diet sufficiently, over time you'll always end up with muscular and neural adaptations (hypertrophy and accommodation to stress) supporting you in lifting heavier weights (strength). The way I see it is: if you continue progressively overloading, you will always enjoy hypertrophy leading to strength and strength leading to hypertrophy. There can not be one without the other. How can you build vast amounts of muscle tissue without having it support larger amounts of weights to lift (or higher reps or more sets, etc.)? What am I missing here?
Nothing
RIP Ice Cream
This video only addresses about 33% of that equation. You can boost the hypertrophic effects of lighter weights by slowing down the tempo & adding a pause 😎👍
i am 150 lb , still confused , i bench everyday 180 lb 7x rest 2min hit another 7x morning,,
until i reach 21 7x 3 set another 7x3 in afternoon
and repping 3times 180lb , until i reach 56repx180lb reps ==== load = 10,080 lb
,,,,, or i can lift 100lb easily and faster with 50times on 2 set,,,, another one in afternoon with max 150 rep or more...
150x100 = 15,000 load or more..
or i can deadlift max 300lb 3 times in day which lesser load , with higher fatigue and injuries can occur
i guess its better to lift 100lb with lesser injuries hitting failure with higher amount of rep with higher reps and much more stable
what you guys thoughts and much faster recovery too , it just annoying with higher reps, and i feel like its too light for me but same time its stable im still getting some results
You bench every day? I think you would make better progress doing it 2 or max 3 times a week with some (pick any of them out there) progressive overload or periodization program. Your body needs time to recover. That's where the strength and size gains actually occur. I've even made good progress benching once a week. You can certainly work out every day, but working different muscle groups in a split that allows for recovery, regardless of what rep range you are working in. 100 reps in a set is cardio at that point. Even 30 reps is more muscular endurance than for either size or strength. On bench, I rarely go past 10 reps per set in my main working sets, even if I'm doing a volume day. I'm currently 170 pounds and bench in the low 300's for a max. I like doing a lot of lower rep work, as I train more for strength on bench. You can certainly make gains on higher reps too. Most in the industry agree, roughly, 1 to 3 reps for peaking strength, 3 to 8 for strength, 5 to 15 for hypertrophy/size.
@@DANA-lx8cv im 150lb and can bench 220 and im working again to reach 300 but just need spotter, i'd noticed on 100lb my body feel more relaxed and calm with higher im still getting those leans aswell, as for heavy i'd feel more pumped and def strongner so id prolly switch once in while, yes i bench everyday no rest day unless its so intense
I've literally been using deodorant as weights until failure to try and build muscle as a skinny 17 Yr old, any tips?
I started bicep curls 61 days ago today, I'm lifting 5kg and I do 2 sets of 50, works well
Go Heavier, if u r doing 50 that's to light
Go to 6kg or 7kg it will be between 30-40 i think which is perfect
Been going for a year. In the first 3 months I used weights that didn't make me struggle, never hit failure and I noticed a difference in muscle definition. I then changed up to progressive overload working to failure. I have become very strong but feel like my gains stopped after the first 3 months. I feel like I'm simply gaining strength and not much muscle. I am going to switch back down to lighter weights and see what happens.
Gain strength not muscle. Whats happening to your body is your nerves are adapting to allow you more broad control over your muscle without losing fine control. Really if you never use all your muscle you'll never get much use out of more of it.
Lights weights… it amazes me that such massive channels have such low editing standards.
Nobody cares
@@BruhMomentum420 true, I’m just surprised that standards are that low.
The part where the guy threw the weight, and hit the other guy in the face was funny as hell man. Poor little girl needs her ice cream back though.
I come from 2050. Thing is you people in this year only see two outcomes, and that is strength gain, and size gain. A very practical approach indeed, but this will disregard benefits of just lifting very light weights for longer periods without actual increase in size and strength, but development of overall metabolic health of the muscle, i.e. insulin sensitivity, better mitochondrial profile, less mRNA polyA tails in mitochondrial DNA, and HOW long your muscle resists sarcopenia. Those who expose themselves to varying stimuli, i.e. varying weights, varying reps, varying durations will turn out to have the healthiest muscle tissue in a longevity and metabolic standpoint, both of which will prove to be far more superior endpoints than simple size and strength, since size and strength could be a secondary outcome from a metabolically sound muscle tissue.
Old simple one : light slow heavy fast.
Pull on those _light_ weights like the gravitational field of a black hole!
(Although this does remind me of a series of rapid-fire, light-weight dumbbell exercises from _Farmer Burns' Lessons in Wrestling and Physical Culture,_ although I believe the intent wasn't just strength but flexibility, as well.)
Amazing vid 😮
You commented 1 minute into the video🤓
😂
I have a shoulder Injury and have moved to light weight to try heal it. Does this work ?
It builds slow twitch right? And heavy builds fast twitch?
Cool. So this is the go ahead to do 100 reps?
My wife's boy friend uses light weights and he is well built with little fat.
why would someone do this if they have higher weights? the only reason i want to do this is because i only have access to light weights
For me it’s age 64
And injuries
Everything is light weight according to Ronnie Coleman ;-)
Possible - but not optimal.
Thanks for the interesting content! 😍 I wanted to ask something unrelated: 🤔 I found these words 😅. (behave today finger ski upon boy assault summer exhaust beauty stereo over). I don't know what they are. What should I do with them? 🤷♀️
It's true, look at Ronnie Coleman, he only trains with light weights
😂😂
But if only the last 5 reps are effective then shouldn't this include a ton of junk volume?
Shred with lights bulk with heavy
Following this, you should all look like Arnold Schwarzenegger in a very short amount of time! Yeah right! I'LL BE BACK!
Provided you are reaching near muscular failure, any weight can work.
I personally am more and more of the opinion that lighter weights with technique that makes them difficult is a great place to hang in the majority of the time. Much easier on the joints and still provides muscle growth. Still spend 30 to 40% or so in heavier lifting because it will strengthen joints, ligaments, tendons and provide a novel muscle stimulus too. This is a better approach for longevity in the game. Those able to continue consistently training the longest will often times be the ones with best results 💪
Couldn't have said it better. Completely agree with this.
I just don't agree with training to failure although with light weights I'm more open to considering the idea. But heavy weights training to failure is pretty dangerous and I've seen lots of people really hurt themselves that way.
@@Neoprenesiren
That’s why I said NEAR muscular failure.
@@Neoprenesiren yes near muscular failure is very different to failure. Plus more people don't push hard enough to reach true muscular failure than do. 1-2 RIR is a good area to be in generally.
I tried light weights high reps, and I’ve seen an improvement. But I seen ridiculously high muscle growth lifting heavy to failure.
For lateral raises and biceps and triceps light weight is ok. But for chest legs and back, heavy is the way to go
Failure doesn't provide any benefits. Anyway the goal isn't heavy weights it's stimulation of muscle growth cells and hormones.
@@Neoprenesiren nice, it benefits me and my body 👍
@@Neoprenesiren post non-failure hitting physique pls
@@logang1470 Watch the video on it from the youtuber who made this video. It's relatively recent. Also I don't train to failure because on heavy lifts that can be really dangerous. I've seen ego lifters go way above their limit and break their legs and arms or slam a bar on their neck suddenly.
Safety first (or rather common sense)
@@IntegraDIY That's understandable and I applaud you, I just don't like going to failure very often. It's either dangerous with heavy weights or really really boring with light weights.
It looks like endurance training
You're doing a fantastic job! Could you help me with something unrelated: I have a SafePal wallet with USDT, and I have the seed phrase. (air carpet target dish off jeans toilet sweet piano spoil fruit essay). Could you explain how to move them to Binance?
@00:18
The girl sticking out the "it depends" note is pretty suspicious 😅
This is what I had to do. Get up from the sofa watching UA-cam on TV at midnight (watching on a smaller screen would be silly) to get my laptop, then bring up this site, find this video, so I could comment; that's after 3.5 hours in the gym. What you said about not knowing failure until you experience it is brilliant! You can't possibly explain what it's like to drink a beer, smoke a joint or have sex without having done it yourself. The same goes with rep failure in this case. You can't just stop your reps when you think you feel like it, you have to know your breaking point, and failure is the only way to know where to draw that line. Now, I'm done; I'm tired and going back to the sofa. The video was worth getting up for.
Enjoy the videos but they seem like he's talking really fast to me. Makes it a little hard to keep up and process the information. Could be just me. Anyhow good info. Thanks.
Case for drop sets :)
Doing 30 squats or deadlifts to failure would be a death trap
How?
This wipl be great when injured
LIGHT Weights only works well with fast reps :D!
30+ is BS lol what you need is light weights with extremelly slow negatives, u'll burn before rep 10
Light weight , high rep ...