Light vs Heavy Weight (Science-Based)
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- Опубліковано 30 кві 2022
- Are Light Weights or Heavy Weights better for Muscle Growth? Find out which strategy works better based on science; light weights for high reps or heavy weights for low reps. You'll also learn the best volume to build muscle faster.
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Should you use Light weight or Heavy weight to build muscle faster? How about to burn fat? Everyone seems to have their own opinion on this topic. Some believe that high reps and bodyweight calisthenic exercises are best, meanwhile others swear that low rep heavy weight training is best for faster muscle growth. So today I want to go over which style of training will lead to the best results for you personally based on scientific data rather than just another opinion.
To actually find out the answer, we first have to be clear on what training intensity is. In exercise science, training intensity refers to the percentage of your one-repetition maximum (%1RM) that you can train with. So if you were using 100% of your 1 rep max that would mean that you're using a weight load that's so heavy that you can only complete one rep and no more. On the other hand, 80 percent of your 1 rep max would be a weight load that you could probably rep for 7 to 8 reps before failure. And each training intensity level whether it's 70 percent, 80 percent, or 90 percent correlates with a certain rep count based on data gathered from many strength training studies, and you can see all that data simplified in the table that you see in front of you now (1)
As you can see it's pretty obvious that If you train with less weight or a smaller percentage of your 1 rep max, you’ll be able to do more reps. But if you train with heavier weights or a larger percentage of your one-rep max, you'll only be able to perform fewer reps. Pretty straightforward. So let's see why some lifters claim that you should train with light weights if you want to maximize muscle growth and why they recommend that you perform anywhere from 15 to 25 reps per set.
Well, first the high rep crowd claims that light weights and high reps are better because they create a lot of metabolic stress, which is a physiological process that happens during resistance training as a response to low energy levels inside the cell that leads to metabolite accumulation, such as lactate, inorganic phosphate, and hydrogen ions. Second, training with high reps many times feels more effective. I mean, you get a huge pump and can see your muscles blow up when you look in the gym mirror. So, it must be the ideal training style, right?
Well not necessarily. There is nothing magical about doing light weight, high-rep “pump training.” It’s not a bad strategy for muscle growth either, and many popular bodybuilders rely primarily on light weight training. But there’s nothing magical about it. For example, several studies found that you can build the same amount of muscle with low, moderate, and high reps. (2) Diving deeper into the data research shows that very high rep sets where you use only 30 percent of your 1 rep max can stimulate as much muscle growth as a traditional bodybuilding rep range where you use 80 percent of your 1 rep max. (3)
But please before you assume you can use any weight load or rep range to build muscle hear me out because it's not as simple in real life as these studies that are in a controlled lab setting would suggest. Specifically, there are three important things to keep in mind. First, very low-rep training, such as doing one or two reps per set, is very unlikely to be optimal for muscle growth. We can see this play out in a study that found that doing eight heavy sets of 1 rep max outs lead to worse results than eight sets of eight to twelve reps. (4) So make sure you select a weight load that allows you to squeeze out at least three reps per set if you want to optimize muscle growth. Second, training with very heavy loads for low reps happens to be much more stressful on your joints and connective tissues compared to training with a moderate or a high rep range. Even if you look at t he studies that found that people who trained with low reps gained the same amount of muscle, you also usually see that they had a higher injury rate. So very low-rep training might not be ideal if you have aches or pains in your joints or if there's some reason that makes you more susceptible to injuries. Also even if you like to train with a really heavy weight for a low amount of reps I wouldn’t recommend doing that for isolation exercises like bicep curls or lateral raises simply because it’s very difficult to maintain proper form when doing these isolation movements with heavy weights and you're much more likely to cheat and use momentum. Compound exercises like the squat, bench press, and deadlift, on the other hand, can be performed with heavier weight loads and for lower reps without issue as long as you maintain proper form...
References
1. As you can see in the following table, most people can do around seven to eight reps if they train with 80% of their 1RM.
bit.ly/3kvByq4
Brzycki, Matt (1998). A Practical Approach To Strength Training. McGraw-Hill.
Baechle TR, Earle RW, Wathen D (2000). Essentials of Strength Training and Conditioning, 2: 39.
dos Remedios R (2007). Men's Health Power Training, Radale Inc. 23.
2. Several studies found that you can build the same amount of muscle with low, moderate, and high reps.
pubmed.ncbi.nlm.nih.gov/12436270/
pubmed.ncbi.nlm.nih.gov/24714538/
pubmed.ncbi.nlm.nih.gov/27218448/
3. Rresearch shows that very high rep sets where you use 30% of 1RM stimulate as much muscle growth as a traditional bodybuilding rep range where you use 80% of your 1RM
pubmed.ncbi.nlm.nih.gov/22518835/
pubmed.ncbi.nlm.nih.gov/27174923/
journals.plos.org/plosone/article?id=10.1371/journal.pone.0012033
4. Performing eight sets with 1RM was inferior to eight sets of eight to twelve reps.
pubmed.ncbi.nlm.nih.gov/10721510/
5. To build the same amount of muscle with high reps as with moderate reps, you must train to failure. Research indicates that you otherwise won't reap the full benefits.
journals.plos.org/plosone/article?id=10.1371/journal.pone.0012033
6. Research shows you'll grow more muscle when you train with a variety of reps instead of always the same number.
pubmed.ncbi.nlm.nih.gov/27042999/
7. Strength development is accompanied with increased muscle activation levels during exercise.
pubmed.ncbi.nlm.nih.gov/19528869/
pubmed.ncbi.nlm.nih.gov/2187004/
8. Elderly have less connective tissue due to a lower protein turnover rate, which increases injury risk when training heavy by weakening joints and tendons.
pubmed.ncbi.nlm.nih.gov/20308995/
Thanks👏
I'm a beginner & I'm just using 10lbs dumble so how many sets should I do? No one teach me😂 I will appreciate if you replied😊
@@nikkiegonzales7199 3-4 sets of 12-15 reps. The number doesn't matter. What is important is how close are you to failure.
As a rule of thumb, you could try to reach failure in you last set for a movement.
Always try to maintain correct form and minimize momentum.
Good luck, brother!
@@memorabiliatemporarium2747 thank you:)
Honestly my personal opinion is not too heavy and not too light, for example if you're lifting 100lb for barbell you won't be able to properly engage all your stabilizer muscles (core) and you'll burn out fast, but if you drop it down to 75lb you'll increase you're cardiovascular system, increase mind to muscle connection, and every few days I'll add 15- 20 pounds and work till muscle failure and stop counting reps.
To me it's not about having the biggest muscles, or lifting the heaviest weights. It's about being the strongest physically, mentally, and spirituality
“Doesn’t matter, everything is light weight.”
~Ronnie
Aint nothin but a peanut'
@@hieloz yeah buddy
lightweight babyyyy
Not anymore says the erector set.
“Yep yep yep graaaahhhrrrrr!!! Light weight baybaaaayyyy!!!” - Ronnie Coleman
Let me sum up. Pick up a weight you know you can lift. Lift it until you can’t. Repeat.
Not even close.
@William Hall exactly
And once you are done, then immediately go for lifting slightly lesser weight
That's hypertrophy
Fr
@@adithyapop2390 that’s what iv been doing. 8 reps 3 sets. I go again but 1 more set. Half the weight. Rep out until I reach failure
I'm a 75 year old female and I opted for the high rep range which has worked out great for me. I have gained strength and muscle. And I still continue to mow 2 yards almost weekly with a walk behind mower. One of the exercises that really help me is working my shoulders. Great video.
stay strong
r u still alive
@@ichigo1228💀
Good girl.
@@ichigo1228💀💀
I made three major tries on gaining musclers over the course of ~8 years. I quit all three. Mainly I got joint aches, following the 80-90% Weight Tactics. The best run I had was for two years with calisthenics, less punctual stress on joints meant healthies development with less downsides. So nowadays I do lightweight training, just to stay fit, not even to gain any major mass. Moderate weight + high rep is definetly healthier on your joins. Muscle will disapear if you stop training and most of us will one day, but your joins will not recover that easily. Take care!
As a former bodybuilder I found great sucess by incorprating all of these. However, to get the very max out of this I focus on contracting my muscle with each rep I do. It sounds easy but it's the hardest thing I have ever done in my workouts. Best example I can give is think of flexing your bicep muscel in the mirrior and flexing hard. Do that same flex you did in the mirror with each rep you do in a bicep workout. Its a mind and body connection and takes a lot of pratice. I see so many people in the gym just doing the motion but not the connection with the muscel they are workingout. Your recovery and what you eat is just as important as your workouts. A note on heavy weight, I would work on your form with high reps and low weight first to master the form. It's important to have a proper form before going heavy to avoid injurys. They all go together. Train hard and train smart.
What about people with nerve damage like myself that have a hard time feeling the muscle.
@@666MaRius9991 If you understood what he said its just focusing the contraction on the specific muscle you are working. Quote for example, think of flexing your bicep muscle on the mirror and flex as hard as you can.
@@realdrops4671 You can flex all you want the nerve damage doesn't allow you to feel the muscle that well.I hope you train smart and never get nerve damage.
@@666MaRius9991 My bad, I wasnt familiar with Peripheral nerve injuries. Hope you find a way to train with a condition that complicated. And thanks appreciated, Ive been lifting for almost 9 years now always trained smart and know my limits.
I usually go till failure when doing most exercices ( with heavy or moderate weight ) , what do you think about it ? Should I start counting My reps ?
Really like this video. Just one additional tip: you can do simple drop sets. I will do my max 10 reps with heavy weights and then drop to half the weight and finish until failure. This stimulates all the muscle and strength you need to be successful:)
This style will fit most people. I’m a personal trainer, and I’ve been in the game for 2 decades. Drop sets are a part of 95% of my clients and programs.
I started to do it alone idk why lol (started training in these weeks)
Thanks
True dat. But going max on a constant basis will make you feel like shit due to NS burning out.
Just lift with one weights you can and comfortable to lift. Simplicity is the best answer
Great video! I find high reps with moderate weights using steady, focused muscle movement, squeezing out through the entire range is awesome for development and toning, Muscle/tissue health/longevity is so much more important as you get older.
I really like that you go through the process of referencing the studies, and you even keep the DOI visible! :)
If you’re looking to add size ive had the most succes lifting heavy when doing chest and legs, arms and shoulders don’t need to be to heavy, back is more about getting the squeeze and finding that mind muscle connection. Could be different depending on the individual
Thats pretty much where I stay with my training as far as 'how heavy'. Only thing I change for the heavy training is intensity or percentages, but I'm still usually in that 6 to 12 rep range.
True that. Same works for me always.
The structure of your sentence is loose
@@akfi96 I will work on my grammar Abdulla.
@@mackenziegrasse6870 keep it up fam
for mass growth - everything between 8 and 12 reps
if you can't make 8 reps - lower weight
if you can make 12 reps - increase weight
if you can't make 8 reps with more weight - return to less weight and modify exercise by slowing excentric phase of muscle work
the real 200 iq play is to mix hypertrophy and strength ranges in the same workout.
What about the number of sets?
@@brazwen 3-5
I do this, but different.
If you can't do more than 3 reps - decrease weight.
If you can do more than 3 reps - increase weight.
Always go to failure.
I usually start with weights where I can do between 8 and 13 reps (or more), but I would not do more than 10 reps and just increase the weight in my next set.
After this video I will now start going to failure from the very beginning (and aim for max reps!!!!).
@@feelingzesty8677 and how long do you have a break between the sets?
This is great advice.
Personally I have phases that spans 2-3 months. I have a strength phase, a hypotrophy phase, endurance phase and a staggering rep phase. After 2-3 months your body will have adapted to whatever exercise you’re doing. Let’s say you’ve done deadlift for 2-3 months, it won’t have the same progression anymore, even though you’re adding more weights. The body has ‘figured’ a way to do less. You can cheat that. Every 2-3 months I always take a 1-2 weeks break. I swap most of my exercises for something else, plus I change the amount of reps I’m doing. This will put your body under a lot of stress, and it has to work harder as a result and thereby it creates effective hypotrophy… plus, you’re also mixing things up, which can be a huge burnout prevention. It’s a method that was a game changer for me.
Staggering reps btw. is let’s say you do a bicep curl, so you do one set with 12-25. Then I like to have minimal pause, just enough to clean the dbs and then back to a weight where I hit 7-12. Then I rest for about 2 min. and take the highest weight I can as long as I’m within the 3-6 rep range. Then I wait 2 minutes before I go to the next exercise. It’s something else. It’s fun… because you really get it nailed into your mind, that weights is just a tool for you to become better.
I promise you, if you’ve proper form, taking care of yourself, you’d blow past people if that’s what you care about.
This is a very good video to explain to those who dont quite understand the process.
What works for me is adding strength days where i do focus on low rep high weight.
For example
I work on a PPLUL (Push Pull Legs Upper Lower) split on push, pull and leg days I will work with 80% of my 1RM, but on my upper and lower days its as heavy as i can go and hit the 4 - 6 rep range.
My muscle development has been incredible and im getting stronger a lot faster!
I always used light weight high reps and gradually move up the weight over time .I feel like this helped build endurance .I also did allot of cardio .I believe doing it this way prevented injuries as well .
This x1000
Form and muscle stimulation > Heavy Weight
That's what i've been doing. Cause it's all I have. I have dumbbells and dumbbells only. And light ones too. It's doing a good job so it's fine
Idk how many people i see in my clinic who lift heavy and get major injuries before 30 years old. Immediate dysfunction worse than many in their 70s.
Thats great.
Idk if this fits, but what I have found works for me is starting off with 12 reps then adding 5 lbs and decreasing reps by 2. So by the end I'm doing 15lbs more than when I started at 6 reps. I'm a 44 year old man, I take a pre and a post and am on OMAD. Just wanted to share with the community.
How much amount of proteins do u eat in that meal? (srry my english is bad)
Could you tell us how many days has it been since you on OMAD? What changes have you noticed?
Whats OMAD?
@@blingkong5036 one meal a day.
Doing the same thing benching bro
I like to incorporate multiple rep ranges in each workout rather than periodization. I usually do a few warmup sets with 20% of my 1RM, then I'll do a couple work sets in the 80% range, but only for 3-5 reps while I add weight to the bar working up to my 1RM. Then after the 1RM I'll take about 5 min rest and begin my 12 rep work sets (usually about 3 or 4 sets) again with about 80% of that 1rm. Typically I shoot for getting at least 1 extra rep per week with the sets in this percentage. I find that extra rep in this moderate rep range also helps increase my 1RM without risking injury. Then on my 5th or 6th moderate work set, I'll do a "burnout" set where I take about 30% of my 1rm for a single high rep set to total failure (which is usually about 25 to 28 reps). I found this really helps with both strength and hypertrophy. I'll usually give myself 3 days to recover then repeat that workout again. I'll actually shoot for increasing reps every week in my moderate rep range work sets, which also helps increase my 1RM every month.
This video reaffirm what I always thought about going to the gym to lift. I see alot of people there who lift so heavy weight that they can only do less reps and, on top of that, some of them are losing the right form when lifting very heavy weights that their bodies can handle. My personal trainer always tells me "go for the manageable weight, then increase to the next two higher weight level and no more than that. Form is always more important than wieght level." And I believe him because I was able to build my chest, shoulders, back and legs using this concept. The ab muscles doesn't even need to use any machine or weights, just yoga mat and stationary exercises like elbow and full-arm planks, lyingdown flutter kicks and mountain climb variations, etc... plus a diet that doesn't input more belly fat faster than your body can burn like beer, breads and white rice, and other refined starchy foods (calorie deficit).
I rarely comment, but I gotta say that this video was excellent. At the beginning I was very confused by the amount of information and jargon which I have just gotten a hold of, and was praying that you include a summary. Not only you offered a summary, but also went above and beyond with examples and clear advice based on goals and type of body. Beautiful work!
Yeah this guy smashes it out the park compared to most, everyone seems to try and prove they're smart only giving technical information to compensate for people assuming they're dumb muscle heads
I was thinking of doing a weight I can do 25 times for 4 sets and then next week I do 5 pounds heavier and do that until failure for 4 sets and keep upping the weight by 5 pounds each week until I can only get about 4 sets of 4 reps before I start going 5 pounds lighter each week until I hit a weight I can do 25 reps of 4 sets again before going 5 pounds heavier again each week. Would that keep me getting stronger?
@OverRule1 I'm no expert but what I find helps me is increasing the first set by a weight you can handle that feels like what you were doing the week before then the next time the second first and second and so on and it's best not to just add 5lb but focus on the muscle group you're working on and go up accordingly after some workouts like shoulders just going up my 2lbs you can feel the difference and others you may go up by as much as 20-40lb like for your legs but like I said I'm not an expert and this is just what I find works for me
“What’s the point of doing all those push ups if you can’t lift a log?”
- Alfred
Proceeds to see a stab wound in his guts. Batman was running on fumes the whole time. A true legend in fiction.
Jar opening machine at gym 🤔
Thank you so much for producing this video and making the info easily digestible. This is exactly what i was looking for my mom.
Thank you Sergio Ramos! Great video. Very informative and educational.
"With heavier weight you're more likely to cheat by using momentum", so true man, gotta make sure form is good
You should always lift with tension not momentum. I try to keep the same pace picking a weight up and down at the same speed
Lighter weights also preserve your joints on the long run, and I guess longevity is the goal of most people here
If people are 16 they can get away with it, not when u are 46.
Look up wolfs law
@@sacredsilence7901 which doesn't account for tendon or ligament damage the older we get
I rather looked jacked up and give up a few years
@@dkmchui I’m 51, and I combine heavy weight reps with light weight high reps. I can still go pretty heavy on most compound movements, but I listen to my body nowadays for sure. I’ve been training since high school and I’ve been a personal trainer for about 15 years or so.
Great video! Well researched and great explanations. Thanks for putting it together.
My workout strategy is slowly increasing weight and decreasing reps until you max out. Surprisingly effective
Nice video man. I wish that some day in future I could do all these exercises, but I am still really fat and unflexible. Have been trying so hard recently though. Going to gym every day, and I got great meal plan from site Next Level Diet. I hope I will slim down fast so I can start with calisthenics. I believe in myself, that's the most important thing IMO.
Been there bro, dedication and consistency will get you there as it did me, you can do it. It's in you!
Sounds like you’re doing great, keep it up! You got this 👍
Don't lose it too fast to avoid lose skin
Keto for quick weight loss, but keep working out, walking. Lot of protein, very low carbs/sugars. Good luck.
I got u bro ❣️
Thank you!! 😇 This clarifies a lot of my unanswered questions about this subject. 😊
I wanted to thank you for last week's video, too. You went over how it's more beneficial for the back and stomach muscles to lift without a weight belt, more times than not. I lowered my weight, about 5%, and did do your recommendation this week. I feel a lot better about it. I was getting frustrated that my lower stomach was feeling less strong than the weight that I could lift. Your explanation helped me in making that key adjustment. Thank you! 😇
I'm 57 and I'm training heavy, and I'm on TRT. My goals are fat reduction, keeping the fat off, and increasing strength as a higher priority than gaining muscle mass. But gaining some muscle mass has happened and is acceptable. Looking pretty good so far. I've avoided injury even though I'm now benching in the 315+ category.
52 on TRT same goals as you but I sure as heck max way lower on bench.
I'm ok with more than body weight for a max.
Keep going !
Why bench if your goals are strength and fat reduction? Main point of bench is to get big pecs. Just curious, either way that's a good bench!
@@yugen Because my goals are not ONLY strength and fat reduction. Building a larger, leaner physique as well as increasing sterngth are ALL goals.
I've been doing 5 sets of only 6 reps for months using 80% of my one rep max and am gradually increasing my strength. I usually have a few warm-up sets and then move into my 5 sets of 6. My bench one rep max has increased by 50lbs. I'm also 39 so perhaps someone younger could progress even faster than I have. Or if I worked even harder but I'm trying to avoid injury if possible. But this routine so far is working well for me.
Wow this 12 min video taught me so much. I've always hesitated on working out because I didn't know what to really do. I knew that it wasn't just lifting weights and that it's a bit more complex than that. This video clears it up a lot, thanks!
GL sir
Thanks.
Great video, thanks! I, personally, have found I grow thicker and stronger when I do low repetition/heavy weight for all the major muscle groups I.e bench press, squat, deadlift, military press, pullovers, lunges, rows. The thing is that you shouldn’t lift heavy more than twice a week. Fill the gaps in with low weight/high reps and concentrate on mind muscle connection and don’t forget to do calisthenics as a warm up and a good stretch afterwards.
Liked that, you've definitely put in the mind how to make that knowledge practical and useful 🧠💪🏼
Hands down the best workout video I’ve seen on this topic.
Great video. There's been a lot of back and forth, but as long as you're close to failure (1-3 reps), anywhere between 6-30 reps can build similar muscle. The issue is the fatigue the higher reps generate - that's why most of your sets are better off within the 6-15 rep range.
And, assuming 6 as low and 15 as high, i feel that it's ok to alternate them between sets, like hi-lo-lo-hi in 4 sets. It just feels right. The first one warms up, 2nd and 3rd for max strength, and the last one to burn them out.
@@Max-xl9qv yeah, that's pretty much pyramid training. I tend to use higher reps for arms, calves, side delts and cable chest exercises.
I love the fact that you include your sources, so we can read up on them ourselves!
Great video, well explained in simply language, also found some of the comments below very interesting, thanks.
Hey man good work the video, I just started the gym after a couple years and having this knowledge really helps !!!
I’m currently trying a different style whereby i choose a weight that i can carry from the 6-10 rep range and immediately drop to half the weight and work to failure for every set, I also do the drop set in much slower pace focusing on abduction and stretch. Rest 1-3 mins between sets. Can say its a mix up of intermediate and high reps style.
I only apply the low rep (heavy weight) style for my deadlifts and squats.
Will see if this works better than what I usually do.
If you have troubles developing muscle, best advice I can give you is that you need to do things right from the beginning. If you don't have experience, I advise you to get some help. Find fitness coach and try investing in some meal plans. I just got meal plan from Next Level Diet. My muscles started to grow immediately and I got stronger after two months of using it.
Nice try bot, no need to pay for meal plans.
Just eat a little bit healthy and train consistent, amen
I eat McDonald's and I'm pretty big. Just eat and gym
Agreed with everything you said. Just some more information from the perspective of fiber type.
You touched a little on different fiber types and how they work. Each muscles is composed of all three types. Genetics dictates how much of each in a specific muscle. Guys who are powerhouses generally have a lot of fast twitch, runners and cyclists a lot of slow twich. You can train for a specific fiber type which is what the different rep ranges accomplish. For example, I have a lot of endurance/slow twitch in my legs (cycle 30+ miles at ~2:20 pace). But I also can't squat 300 lbs. If I wanted more power, I would need to train my fast twitch, low reps and high weight. Not only will this increase the strength of my existing fast twitch, it'll also build more fast twitch.
Another important point you mentioned is training with high percentage of 1RM will also translate to large gains in your low 1RM percentage training.
Been lifting for years and still learned new things in this. Glad I watched. Thanks for sharing.
O
I've started exploring a combination of weights and Calisthenics. Low reps followed by Cali movement for every set. If muscle group is too fatigued i.e after shoulder press I'd follow with handstand (against wall) static hold. Previously I did a combination of resistance bands with low set reps. I've got to admit you can't beat Calisthenics, I feel stronger and healthier.
I’ve started to do calisthenics, but dont know where to start
@@nonRinrin w-what?
@@nonRinrin so you started or don't know where to start? do all types of pushups including handstand pushup. thats a good start and pull ups is a must at least 15-20 .
@@NeoArch They've started, but don't have clear direction of where to go.
And yeah, pushups are great place to start. Though, if you're doing pull-ups properly, I'd be surprised if a beginner could do more than 6.
@@NeoArch 15-20 pullups is a must?
That requiers a loooot of training. It is a good goal but for like 6 months or so, especially if he started overweight
Go heavy, or aim to increase the weight on your compound exercises, i.e. bench press, squats, deadlifts and overhead press, etc. Those exercises aren't quite as stressful on your joints (unless you have pre-existing conditions ofc). Every other exercise should just be done using lighter weights with higher reps, since you're more prone to injury doing them if you go heavy.
Going heavy will catch up to you when you get older on your joints 100%.
@@mxr248 my dad deadlifts 245 kilos and he's 67
You clearly don’t know what you’re talking about nor do you have a PhD. Heavy lifting will destroy your joints over time. Look at Ronnie Coleman, he can barely walk
🤡🤡🤡🤡🤡🤡🤡🤡🤡
@@jmaud1233 do u really think Ronnie lifting heavy was the only reason why he can't walk??
He always breaks down his videos and topics down really good
All about mind muscle connection. I took 10 years off and started back a few months ago. Used to never go over 6-8 reps at most but this time around all I was working was joints and surrounding muscles instead of the targeted muscle. Went up to 25-30 reps to get the mind muscle connection back and seeing crazy results. Don’t be afraid to Change it up to feel the muscles targeted. Throw the ego out the door because weight is irrelevant if you’re not getting the mind muscle connection.
What always worked best (for me at least) is I'd start off high rep/low weight, work up to heavy weight/low reps, then back down to finish with lower weight/higher reps..6 sets each exercise twice a week.
I also use this technique, I start lights then heavy in the middle and then I drop down by increments of 5 or 10 lb, and I find that I get a great pump and better psychological effects from the workout
This is smart, will try
@@MrBeerlove
Make sure you don't neglect doing partial reps and for example like on the preacher curl machine I will work until almost failure and then hold the rep at the top and squeeze and hold as long as I can until it burns like hell and I know that I'm tearing extra fibers and getting more out of that particular workout
Thats what I do, my last sets are isolation with high reps, even if I can only do 12 reps, I pause for 15 seconds and keep going till I hit 100 reps. Crazy results.
Never tried that uphill downhill rep tech but ill give it a shot! thanks
I do max weight 8 or 10 reps in all my exercises. When I can''t continue with my max weight I lower it 30% and do another 2 sets with slow controlled and form focused reps, focusing on stressing the muscle and challenging it to failure while also getting the best possible range of motion. It is just beautiful. I get very strong, get a lot of endurance and get very nice muscle growth. Ultimately during your journey you will find the right formula/training type for your body, because you must adapt to your genetics and lifestyle for optimal results.
What do you mean by "max weight?" You can't be doing a 1RM for 8-10 reps so what percentage are you working with?
Nah this dude 13reps his 1RM lol. "Ayo, what's your 13RM?"
@@zekayman I use the same training method as this guy atm, and it works for me. If your max weight for one rep is for example 100lb, go for 80-85lb for a 8-10 set, pause for a minute, continue with 60-70, after that try 60-70 again or lower it if you cant physically handle it
Adjust those numbers to your own abilities ofc
@@kevinpeters9756 That's roughly what I do. I use high percentages and then do some drop sets. His wording didn't quite make sense though.
@@zekayman oh, i understood what he meant, despite the wording. Its a really good method, feels nice
Thank you for the video. This is gold. Not everybody wants to share this important info
Great video. Thank you. I am a huge fan and appreciate your work.
For beginners out there. I'm talking about real beginner's, no experience in cardio or weight training. My best advice is to not follow any advice. Test your own body out, test your form of cardio, each person responds differently than others. Test different exercises and see which ones work and get you the best results, drop the ones that don't and keep the ones that do. Only thing you should always do is keep the form of any exercise you do, that's universal. Good luck to you new beginner's out there.
For a lot of the population, I find that the more fundamental challenge than optimizing their workout is to consistently stick to a regularly scheduled workout. So maybe as a first step, choose the rep range based on whatever is going to keep you on a regular workout schedule. If you're the type of person who finds that such a schedule is more maintainable if it is routine, then keep everything fixed. Only when you feel that you can do this over the long term, then start messing around with the rep plan. Having said that, others would be bored by the same workout all the time, and if varying the rep plan keeps them on a regular schedule, than go for it. So my view is to choose the rep plan based on what keeps you working out regularly, *then* based on optimizing your muscle/strength growth desires.
Totally agreed, being consistent is the hard part for most of the beginners (incl. me)
Bingo sir! OK sit down because I'm going to make you laugh. I'm turning 60 in 2 months. I lost 52 pounds through intermittent fasting and decided I wanted to gain some muscle I lost back and, if possible at 60, actually get ripped. I started on August 4, 2021 and I lift for an hour and 15 minutes every other day because I had the time and I knew I could stick with it. About 3 months ago I changed to Monday, Wednesday and Friday taking a 2 day rest on weekends. I have read where that is too much and I'm not allowing my body to heal. That may be the case but I have only missed 2 workouts in 11 months. I picked this schedule because it was right for me and I use light weights with many reps. With no way to prove to you your just going to have to take my word on it but I look like a Greek God with big arms, chest, 6 pack abs etc and I did it at almost 60. I'm not going to get laid or anything because I'm short, bald and ugly but trying to listen to dozens of people telling me what I should be doing came down to just picking what I knew I could stick with. Great advise!
That's really great feedback. I've been lifting for many years but as I get older and my joints need warming up I find that its best to lift moderate weight and do it more frequently to keep the fitness momentum. I think if I went too heavy I would need a longer period to recover and might lose motivation at some point. I'm no longer interested in lots of mass so staying fit and strong is enough for me. I recently started mixing calisthenics with my weight training and I like how it feels. On my off days I run. Everyone is different and should find what keeps them motivated.
@@markwhite6782 Nice job old man! Fitness is something personal and it doesn't what others have about it. Cheers!
@@MrSupernova111 I should have brought up the joints in my post. Yes, I have some joint pain and thats another reason I use the light weights. I run 2 miles almost every day now until about 2 weeks ago my knee started hurting on the side so I've laid off for a while. Damn 60 year old joints!
Excellent video! Authoritative info that's clear and concise, without the useless filler you get in so many workout vids. As an older lifter with joint issues, I particularly appreciated the scenario at 10:15. Well done!
Yeah, I found myself doing that anyway, and watching this vid gave me great confirmation and confidence that I'd been doing the right thing. My joints simply say no thank you kindly to heavy weights, and actually wish I'd done less heavy stuff when I was a bit younger, as I don't think I did my knees any favours.
One thing I've found, is if a particular part of the body is giving issues, you can just skip it entirely. I have given up on doing any shoulder specific exercises at all. 20 deg incline chest press is the closest I get to a shoulder press. And to my surprise, my shoulders haven't shrunk at all, as the chest presses and rows seem to do 90% of shoulders anyway!!! All those years, it turns out I've just been wasting my time doing a shoulder day ffs.
@@dadthelad Good point. I've given up on military presses--too much stress on the shoulder joint. I can still do lateral raises, though, and my shoulders don't seem to have suffered. Now I'm waiting for my knees to start acting up so I can have an excuse to skip leg day. 😉
OMG! You are Awesome! And this video is sooooo good. wow. Watching your form is inspiring. I would like to hear, maybe you have already, talked about muscle time under tension/perfect form. Not locking out the joints at the end of a rep cause that takes the tension off the muscle giving it a momentary rest. OH! What about how much time I should rest between sets and different 1rep max variables????? oh boy. I can't wait to hear. You explain things really well. Thanks for all you do to support folks!!!!
Valuable information.Thank you. Good Luck.
Thanks bro love your videos. I've followed the diet suggestions and your recommendations. My body is changing and it all started with building my knowledge of how my body consumes energy using your videos.
Very smart guy! I always say this is why I love this channel, he backs his body up with science and facts! Always my "go-to" thanks for the videos. I am starting my weight gaining journey again. I started a year and a half ago super hard for about 4 months. I was learning all this info for the first time and trying to eat properly for the first time. And in that 4 months I gained 16lbs, felt stronger and was starting to see the muscle tone coming in. Then a bunch of stuff happened, you know how it goes...but that's all behind me now lol so let's go!!!
Great tips. Makes sense to do a variety of rep ranges.
One question - how long should you rest between Sets for each Rep Range? (Especially if you're older; but still incorporate all 3 rep ranges. Although mainly 6 - 10).
Tbh I think you should rest at least 2 mins between sets unless u train for endurance. If you really go heavy theres no way your muscle can completely recover to do another intense set in less than 2 minutes. For some bigger compounds such as squats I do 5 mins sometimes as well
@@Fuhrer709 Awesome; thanks.
Thank you for your guidance. It is really useful.
Great video. It is concise, detailed in the right areas, has great visualization, and of course has great narration. 10/10 (assuming every piece of information is factual/close to factual). Keep it up!
Such a well crafted video, great work
I do two sets to failure on each muscle group with 30-40% of my ORM, twice a week (usually this rep range is about 32-35 reps). One day I do Chest/Back/Triceps, and next day I do Legs/Shoulders/Biceps. I've seen great gains in strength and size. And doing this type of weight load allows me to use good form, and far less risk of injury. Get a great burn, good pump and being 50+, it works great for me. You just have to let go of the ego when you walk in and not worry about how much weight is on that bar. Let the results speak.
Great video and I appreciate the info!
Great video. I hurt my shoulder last year, and had to stop lifting heavy for almost 9 months to recover. I am back to where I was before the injury now, but really being careful with the heavy weight and aiming for more sets and more reps (than the 3-5 I was doing for heavy). I still do heavy on Bench and Squat (I don't do deadlifts, never been able to feel comfortable with the movement and don't want to injure myself).
You should also focus on supporting your shoulders by getting your back to support ur shoulders. Get your scapular retraction up by stretching and lifting and really include proper warm up movements before you do your lifts
See an exercise physiologist for a complete recovery
I find physios are limited in service due to business constraints
You don’t need to deadlift heavy… i deadlift 100lbs as a cardio burnout workout lol its amazing without killing your back
You might consider the hex-bar (trap-bar) deadlift. It's less stressful on the lower back, won't chafe or scrape your legs and won't result in a barbell jamming into your crotch. It's easier to perform yet has nearly all the benefits of the traditional barbell deadlift. Good luck and stay healthy.
@@St.IrenaeusOfLyons Awesome, thanks for this. I don't believe my gym has one of these, but they're usually open to suggestions on gear to pick up. I will let them know, thanks again!
Lighter weight, more reps = endurance building and muscle building
Heavier weight, less reps = strength building
That's why it's good to do both. light then heavier weight
@@Joseph071597 I think that doing heavy first would be better to benefit strength gains because using lighter first could tire you out before lifting heavy
@@PabloRodriguez-cl4ox Yes, also doing progressive overload, heavy weight first exercise of the day, then lighter weight the rest 4-5 exercises depending on the day.
@@PabloRodriguez-cl4ox I actually saw massive gains when I started light and went heavy. Got stronger faster too.
Yes you get tired out from starting light, but it builds endurance and strength when you go to the heavier weight.
As long as you are maintaining proper form it works.
so for visible big muscles light-moderate is the best?
Thanks for your videos, I'm a 63 years old weight lifter and your advice is much appreciated.
Every muscle in your body has a composition of slow and fast twitch fibers. This varies for each muscle and each side. You could have a 50/50 split on any given body part on one side and a different split on the same body part on the opposite side. You have to hit all rep ranges for optimal growth. That being said some people are slow or fast twitch dominant across their whole body and therefore grow better from specificity because they only have so much time to train. Add in specific goals and it will never be a one size fits all approach. You have to experiment
From what I've noticed at gym, it's easier to go heavy with bigger muscles like your chest, back and legs. Those muscles can handle the pressure very well. With smaller muscles like your abs, arms and shoulders, it's better to go light and do more reps. I started feeling my biceps more when I was going lighter
This, how many reps did you go for? If heavy is 8-12
Yeah. I can handle 3x what I bicep curls when I'm doing shoulder workouts
@@wotizit with everything I usually do 3 sets. The first set, I do 15 reps. The second set, I do 12 reps and for the last one, I do 10 reps. But if the weight is heavy, I just do 10 reps on all three sets
also less wrist pain,
I'll take that advice.
When I used to do gym, I'd start at a weight that would bring me close to failure (broken form, NOT collapsing) in 3-5 reps, then step the weight down over the sets till the fifth set induced failure in 15-20 reps. 'Didn't set out a specific weight or anything, 'just kinda felt out what I was capable of.
I also do this. Reverse pyramid structure where you do the hardest movements first while stepping down in difficulty each set. I picked this up from an Arnold Schwarzenegger video but I can't quite remember specifics. Or it could've been an Athlean-X video I have no clue.
I made good experiences with increasing weight and then decreasing weight as a super-set. The first 2 sets are basically warmups. For example, my training looks like that:
- 12x 70kg (weights are for leg press and included just for comparison between sets)
- pause
- 10x 90kg
- pause
- 110kg (until close to collapse, which should be about 8x)
- 100kg without pause until close to collapse (maybe 7x)
- 90kg without pause until close to collapse (maybe 6x)
- maybe an additional set with 80kg if i feel right and think there's more possible.
But after the 4th reduction or so, possible reps go up again. There is a sweet-spot until which possible reps decrease with decrasing weights, and i try to not go over that. So most of the time, i end up with 5 or 6 sets in total for each exercise. For main exercises like deadlift, i reduce the amount of reps, but the system stays the same. Decreasing the weight before the sweet-spot makes it harder with each time i decrease weight immediately after i come close to collapse.
I do it the other way around, I start with high reps low weight, and then build up weight with less and less reps untill I hit 2-4 reps maximum.
Why are people starting in maximum weight? I believe it increases chances for injury.
@@henryneubert7798 I do the same as you, I start with 16 reps fail and then 12 reps fails, then 8 reps fail then 6 and finally 2-4 reps with maximum weight load.
I believe this will decrease chances of injuries.
Once you hit maximum you shouldn't start reversing and going lighter again, I've heard that's bad for muscle memory, you want to end the session with maximum load.
@@orion9k My strength increases nonetheless. I'm decreasing weight to actually reach my max weight. If you lift your max weight at the end, then your muscles are exhausted and your max weight is not actually your max weight. With my approach, i can lift more weight and after that, i will push my muscles to the limit. Maybe that's bad for muscle memory in theory, but i still make huge progress.
I've lost 81 pounds since August 2022. I've also increased my muscle definition and muscle mass. My weight training in the first 4 months was to do 3 exercises per muscle group (deltoid, bicep, tricep, back, abs) and 4 exercises for legs. Each exercise would consist of 3 sets with the 1st set picking a weight I can rep 15 times with close to failure being felt 3 reps before my last. Set 2 I increase weight and rep 13 times. Set 3 I increase weight and end at 12 reps. After 4 months, I began feeling like I needed to make it harder so I now do more exercises for each muscle group. So far so good.
This really good stuff thanks for this Information
It’s just easier to to begin a workout with a high rep low weight set and then build up with a low rep heavy/moderate weight sets. That way you begin by warming up the body and end a specific workout on fire.
Agree 100
When I worked out everyday as a younger man my main tactic was to maximize the weight I could do at high reps. I figured the closer I can get my 10-12 rep weight to my max weight the better.
I recommended to my Backs and Receivers to do higher reps. The lineman in football should go heavier. It's basic job specialty. Got to train for what your job is right?
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thank you! Loved the information!!
Your videos are awesome! Thank you so much
My fav system is 6/8/10 dropsets losing ~10% weight per set plus a burnout set of lower weight. Some days you should throw in a 4 minute workout where you do 40-60 reps in 4 minutes (if you can't do 40 decrease weight, if you can do 60 increase weight)
These two types of workouts manipulate Reps, Intensity, and Rest periods which encompass most of the variable elements besides time under tension
I am 63 and I do have joint issues when I workout with high weight. So there for I have been doing almost spot on what you suggest for older people with joint pain. O% 3-5,60%-6-12,40%-13 plus reps.. I have been doing this for many years, and I am able to keep working out for this reason. If I was still doing the workout of my youth, I would have had to give up long ago.
Respect sir ✊
In the same boat. I just use weighs I am comfortable with. Bad knees prevent doing squats and sumo squats, so I use a machine with moderate weights and hi reps. Lower back I train without weights and do as many reps until I start to feel tightness, then I stop. Recently I started merging weights with 6 lb medicine ball. I will do a floor press set then stand up and do circles with med ball and then rest. Love it.
Excellent video, I usually lift light, I am older, and yes we have joint & Pain issues. I will try and incorporate your plan and introduce some heavier weights, 0%, 60, 40 👍🏽🏋️💪🏽😎
Nice video. Appreciate the information.
I would also suggest doing variation of exercises to target different muscle groups.... for example standard push-ups, diamond pushups, chest press with dumbells, normal bench press etc.... I would say switch every week or 2 weeks.... I use light weight to get my posture and technique right and once I am happy with the form I keep increasing the weight until I get maximum benefit..... Hope this helps....
Should we train with heavier weights during calorie deficit ( I mean should we keep challenging the muscles with heavier weights ) or do more reps or supersets with lighter weight for maximal muscle growth/ maintenance and maximal fat loss….
Similarly what about while bulking/ calorie excess diet ??
i like the visuals added here very good job to whoever edited this 👍:)
I like seeing the science behind all of this. When I was younger, I gained muscle by just looking at weights. I also did not gain weight from burgers. I was a boxer and would alternate between lifting weights and bag workouts, which are a light weight, high rep workout and just continued to build muscle. Now that I am a little past middle-age, I need to be more conscious of what I do.
Good video, very thorough and practical
I am 60 y/o found after going to gym on/off for 4 decades maximum weight low reps works best for me and get great results also after all those years you know when to back-off if something doesn't feel right...trust me... you start to dread and making excuses for going in if its going to take up hours of your' day 3 times a week. ie: working; coming home doing yard work; baby-sitting while spouse/girlfriend works; family time ; fixing things around house; etc.... even single friends got the gym burn-out in 30's-40's and just quit or have thousands of dollars machines collecting dust in basement.
Great video! I’m on my 3rd year of lifting and started doing mainly high weight and got stronger but not much size or endurance based strength, switched a lot during my 2nd year and incorporated a mixture between the 2 and it’s made significant improvements in my workouts and my physique
In my late 50s now and am healing my first back injury. I had just hit a 200# max bench twice. 30# DBs bicep curls, etc. Besides injury, I notice that the heavier I lift, the fatter I tend to be. Idk if that's a menopause thing but I've always been that way, even though, in my youth, I was always rail thin, but strong and flexible. I think this back issue has finally kicked my pride in the gutter!
This video was so helpful and made perfect sense.
If you’re thinking about incorporating this type of routine into your workouts be aware that this will make it a little bit more complicated to progressively overload, which is why the majority of these studies he’s shown has had subjects stick to a specific rep range. Trying to judge the difference between 10 reps of 150lbs on bench and 15 reps of let’s say flys, it’s not necessarily easy to know whether or not you’re consistently putting forth more effort in order to increase your strength, and the same can apply for the same workout but two different rep ranges with different weight, it’s not easy to know where your 10 reps of 150 ends and your 15 reps of 100 begins. This is the reason why you typically do train in one specific rep
Range (typically a moderate range) so that you can consistently increase your reps or the weight your doing for progressive overload.
One other thing is given he’s essentially just taking different studies, and combining their conclusions together doesn’t necessarily mean that this is how this will work. Mixing the different methods used in these studies could potentially lead to inconclusive results and may even be actually worse than sticking to one specific range. There’s a lot that hasn’t been extensively testing specifically the rate in which you change your rep ranges (bi weekly, monthly, etc.) whether or not these different rep ranges still keep their attributes when mixed into each other and how that fact varies amongst the different range periods. There’s tons to think about so just remember that things like this may not show the results you’re looking for but trying them out is never a bad thing :)
For me, compound lifts - Squat, deadlift, bench, OHP - I do low reps 4/5. Anything else in the gym i do 8 reps or above for isolation exercises after my compounds. Served me well for the past year and a half
I've also been doing exactly this for past year and a half and my arms have grown for the first time in years
Excellent video. I've always mixed my ranges, My current, 3-days-a-week routine is as follows:
1) Warm up: 2-3 sets of 12-30 kettlebell and bodyweight exercises. Brisk pace, 4 compound movements, like deck squats.
2) Workout: 3 sets of 6-11 reps for strength on classic exercises: squats, bench, etc. Rest between sets. I monitor my heart rate, making it the measure. a circuit of 8 or 9 exercises.
*Form Over Weight!* Though I always want to work out hard and inch upward: It's called "progressive resistance training" for a reason.
When possible, I opt for whole-body instead of iso for the functional fitness aspect. For instance, doing a Bulgarian split squat or Cossack squat instead of a classic squat. Or one-leg deadlifts. Or chest flies instead of presses. Every month, I'll switch one or two, and keep it for a few months before switching again.
I'm a 55-year-old former athlete-football and basketball. I've been training consistently since age 14, and want to continue and avoid the common ailments of the middle-aged.
Oops. Wishful thinking. I'm 56.
Very informative, thank you.
Thanks a lot for this content! I am one of those who is both prone to injury and have been in recovery-training mode from last year (and i still deal with a knee injury that isnt fully healed from years ago). I havent always been good at warming up properly so I also find that lightweight is good to start out with to warm up the joints in a dynamic way.
What I've been doing is targeting the 8-12 range, where I increase the weight once I hit 3 sets of 12 in a weight. If I can't do 3 sets of 8 in a certain exercise then I know I gotta reduce the weight. Then I keep working on it from 3x8 until I hit 3x12. It's been getting me both strength and mass gains that I'm pretty satisfied with.
interesting
Nah, try 5x5. Go heavier and take the guess work out of it, also make sure to rest 3-5 minutes between each set if strength is your number one concern.
@@yellowballoon4143 most people dont have 5 hours to stay at the gym
@@hilal8461 why would 5x5 take you 5 hours?? That just proves your workout plan not only has too many accessory lifts but you are also not pushing yourself hard enough if you are able to do so many reps. You really should only be doing 2 main lifts of 5x5 and then 2-3 accessory lifts 3x10. Which should only take you 60-90 minutes. And only 3-4 times a week.
@@yellowballoon4143 5x5 is not heavy lifting.
If you use the same weight, then you have to leave reps in the tank for sets 1,2,3 to still be able to hit 5 reps on set 4,5.
Not going to failure on half the sets makes this setup inferior in terms of both strength and hypertrophy.
I’ve been bodybuilding for over 40 years and still can say I look pretty good. The key to this: train heavy/semi heavy on the beginning week on your work out then lighten it up nearly the end of the week. Hitting your key muscles twice a week. Above all: USE PROPER FORM! ✊🏾
Nice bro how old are you now? and how did you have that much will powe ما شاء الله
What about 3x a week
@@blacklyfe5543 that’s fine. Whatever works for you 💯💯💯
I’ve always found having a mixture of different rep ranges having a benefit but also agree that having some sort of focus over a period of time can help with progress due to that consistency that’s created. This usually leads to me naturally progressing lifts rather than constantly changing things up.
for me lifting in the rep ranges of 12-15 with decent volume, and going to failure and progressively overloading has done wonders. All of this are done with impeccable form, slow negative and squeeze the f out of every rep
Same here
Me too
Fax
Switching to mixed high(er) rep training on everything but front squats and deads has also done wonders for me as well...but for size, naturally. I just can't spiritually pull the trigger on my lower extremity compounds, haha.
@@Supersmartandfunnyguy I used to lift heavy a while ago but I didn't see much progress but strength even with diet on point. I did have a few injuries however. This is just my personal experience. When i switched over from a mindset to "lift heavy as possible" to "move the weight with the muscle, focus on contraction and expansion" the whole game changed as my diet's always been really good. The training needed to be upgraded. It took me literally 18 years into training, I've learned to let my ego go and actually move the weight like it's supposed to.
At 42 with 30 years experience training, I personally currently am enjoying higher reps with lighter weights. Calisthenics make up a majority of my current work outs.
WOW amazing!
Wow that's insane! I'm 27 and hardly can do stuff like pushups. How do you build calisthenics level strength over time?
@@elderaze good question !
@@elderaze maintain proper form and put the work in. Increase in numbers will come in time.
@@elderaze you could try: working out with consistency.
Well explained bro , thanks
Thank you for making a informative video.
Whats done wonders for me is to start low weight and work myself up to my max then drop down to lower weight to nicly feel the muscel. I do that so i can see if im doing improvment or not by seeing my max grow. It helps me personnaly see the improvement to keep going.
I think it's honestly a combination of both. Consistently I've used the pyramid method. 1st set a weight I can lift for 12 reps, increase it set by set till my final set where I load up to do a rep count of 4-6 with a drop set. Personally I think this works best. This helped me go from a 70kg to 86kg of course along with alot of eating
How long does it take from 70kg until 86kg?
Good information, now I have to figure out when to