Heavy Weights Vs Light Weights EXPLAINED! | Your Training Is WRONG!
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- Опубліковано 25 жов 2017
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This article is going to go over the differences between light weights vs. heavy weights. The goal here is that by the end of this article, you’ll be able to apply these concepts to your workouts and your current goals, and to not be confused anymore. I get asked this question all the time in the comment sections of my videos, on my website - this question just generally pops up a lot.
First of all, we’re going to talk about light weights. I have four different categories that I place light weights in, where I would use ‘lighter weights’ in my workouts in order to achieve a specific goal.
Light Weights #1: Circuit Based Workouts
Usually when you’re doing a circuit based workout your goal is to burn as many calories as possible, work on muscle endurance, or both. Usually in those workouts your rep ranges are going to vary maybe as low as 12-15 reps, or even as high as 25-30 reps per exercise. When you’re doing reps that high, you can’t exactly be working with 40lb dumbbells trying to do a bicep curl, or an overhead shoulder press (unless you’re a freak of nature). Personally, if I’m doing a circuit based workout, I stick with 20lb, 15lb or 10lb dumbbells, depending on how many exercises I’m doing. For those of you who have seen some of my circuit training videos, you’ll know I never go that high in weight, but I still get a killer workout.
So, are you still building muscle and strength using light weights doing circuit based workouts that are focused on muscle endurance? Well, the answer is yes, but only to a point because you will plateau eventually. For most people, the goal of circuit based workouts is to maximize calories burned to maintain or lose body fat. When people tell me they built some muscle doing circuit based workouts with super high rep ranges, I have a typical reaction. If you’ve never been to the gym and placed any sort of stimulus on your body, then you are going to build some base muscle and strength in order for your body to be able to adapt to handle the workouts that you’re doing.
However, if you’re trying to build big biceps and you’re only staying in that 25-30 rep range, you’re probably not going to get much higher than using 20lb dumbbells, maybe 25lb dumbbells max. There aren’t too many people I know who can grab a 40lb dumbbell and hit if for 20 reps (with proper form). So what happens if you try to use light weights for a muscle building workout? What’s going to happen if you try to stay in that really high rep range is you’re going to plateau, and you’re not going to be able to utilize things like progressive overload because you’re going to fatigue out too quick. While some people might start off using light weights in muscle building workouts, they’re going to quickly plateau and have to rethink their game in order to progress and build more muscle and strength.
Light Weights #2: Build A Stronger Mind-Muscle Connection (MMC)
Let’s say you’re doing a biceps workout, but you just can’t feel your biceps working. There are certain exercises you can do where you need to use lighter weights, or you can do exercises and adjust the tempo to go a bit slower to feel those muscles activate a bit more. For example, I can stand up and do a dumbbell curl with a 40lb dumbbell, but if I wanted to really focus on flexing and squeezing my biceps, I might do an exercise like a concentration curl. This would keep my body in one position and force me to really focus on that flex and squeeze, so maybe I wouldn’t want to use a 40lb dumbbell. That’s because I want to focus on going slow on the way up, really contracting and flexing my bicep for a second or two at the top of the movement, then go really slow on the way down.
Utilizing a method like that is called changing the tempo. Usually when you try to change the tempo to focus on MMC, you use something like a 2-2-4. That means 2 seconds on the concentric phase, 2 seconds on the pause, and 4 seconds on the eccentric phase of the movement.
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Too many people don't realize that HEAVY is relative to the person. Also, there is a HUUUUUGE bro-science myth around "always adding weight each set". If you can ALWAYS add weight, then the majority of your sets are most likely trash because you are lifting too light. If that sounds like you.. make sure you watch until the very end of the video because I explain how to keep lifting heavy as your muscles begin to fatigue.
Too much weight on tricep extensions and you might end up with t-rex arms
exactly, light and heavy weights are relative to each person, is more about the total reps you can do with the weight you choose
+ScottHermanFitness How heavy should a 14 year old be lifting? Your opinion on the max weight that's safe?
As Scott would probably say, as much weight as you can lift with proper form
"make sure you watch the video to the end.....because I'll know if you didn't"
I love comments under fitness videos . Its so positive here
Kerem Kurt try the Jason Genova comment section... Then you will Know ;)
Shut up, snowflakes.
Scott your channel is still the only fitness channel I'm watching regularly on youtube. You're keeping it real with all that quality content over all these years. Greetings from Austria!
Scott, I've been following you for many years now, you wouldn't remember me but I've even had conversations about every day life with you on your forum back when I was active
I must say, this is one of my favourite videos of yours. I've personally heard you say this all across many videos but this really puts it all together. Great content, keep it up
Oh really Travis?! Well where did you go man? Have you seen the new and improved site?! www.MuscularStrength.com
And thanks! Yeah I thought it was time to end everyone's confusion haha :-D
Thank you for reassuring me that not being able to complete all my reps is okay. I've been struggling with this concept and now I'm feeling pumped to push myself even harder. Thank you Scott!
Hey Scott, you have great timing. The last part you mentioned about not being able to hit the same 8-10 rep ranges for bicep curls is exactly what happened to me today.
Guess I'll keep working at it. Your videos have helped me a lot. I lost 60lbs and now I'm trying to build muscle. Keep up the great work and thank you.
Thanks for keeping it clear and concise Scott, without getting too technical. I'm always learning something new from your informative videos.
Started lifting, and to be honest this guy deserves so much more. Thanks for creating videos like this 🙌🏻 Keep up bro!
"Lift heavy, drive a Chevy" - Scott Herman
Should I lift heavy or light for my 8-hour arm session?
Swole Buddy Why not both?
You want to really brake those muscles down. I can do that for you with a baseball bat $50 a secession.
that's excessive jerking
8 Hour? Lmaooo that’s easy pease lemon squeezee
Arlindo the legend!
Thanks Scott!! You broke that down 100% glad you’re here!! I needed to hear this!! Greetings from the Berkshire’s MA.
🤠🇺🇸👍🏼
My pleasure!! Have a great weekend my friend! :-D
This cleared a lot for me, especially the last part about not beating myself up if I can’t lift the same weight through all 3-4 sets. Kudos!
I love all these videos of yours Scott. You are always giving me the tools I need to perform my best at the gym!
Hey Scott, thanks for the information, good stuff as always. Like button smashed. I'm currently in week 8 of your 12 week 5 Day Bodybuilding Split, and its brutal but I love it. Keep the good stuff coming, and we'll keep eating it up!
Thank you Scott for this awesome video. You answered lots of questions for me. I’m currently doing a power program that was given to me and also trying to lose weight as well. It’s a very fine line when trying to do both. I know my strength might not increase like it would for a person in caloric surplus but so far I’ve lost 100 pounds. I’m tracking my progress on UA-cam in hopes I can encourage someone else who is overweight. You have been my favorite UA-cam trainer from day one and really enjoy your videos. God Bless brother.
Very informative, answered a lot of the questions I had. Thanks Scott!
Anytime Forest :-D
Awesome video Scott ! It's really gonna help me out in the future !
Thanks Scott, I learn something new every say from you, which is why I watch all of your videos. I can certainly apply this in my future workouts. Thank you dude.
I've seriously been lost on how to build muscle. Been using the same wights and would get tired but didn't see much change. This video has helped me a lot. You rock ScottHerman!
This guy has been a game changer for me. After watching his UA-cam videos a lot of questions have been answered that I had and doubts cleared.
One of the main things I like about your videos is that generally speaking you do things in one 'take'. Strikes honesty to me i.e. you know your subject.
Thanks for the solid content and have a good weekend.
Thanks man, it takes practice to be able to get everything out in one take.. so much info to remember haha. Have a great weekend too!!
Thank you Scott, I always thought that I was training badly because I couldn't fully complete the last set of x y or z exercise, and had to rest for about 5-10 sec but now I realized that it's not that bad
Not bad at all bro! So long as you complete all your reps and all your sets, that's what matters the most!!
You answered a question I’ve been wanting the answer for almost 2 years now. I’m able to do my sets complete, but only just. Sometimes on my last set I’ll have to pause to get my last few reps. Now I know that I’ve not quite been lifting heavy enough. And perhaps to add another set. Thanks mate, underrated channel for sure!
Great video Scott! Easy to understand, definitely cleared some things up for me!
Glad I could help you out James!! Make sure you check out the 12 week programs available on my site so you can get ready for my Cheat & recover program! muscularstrength.com/Full-Workout-Programs
Wow that was really really helpful! I was just had this issue the other day and wasn't sure if I was doing it right. Thank you!
Great vid Scott! Literally changing my lifestyle using your videos man. Thanks!
Great video, very helpful as always. Thanks a lot !
Happy to help Hovak!!!
Great video, this clears up a lot of things, love it.
Happy to help Eduardo!! Make sure you check out the 12 week programs available on my site so you can get ready for my Cheat & recover program! muscularstrength.com/Full-Workout-Programs
Very well put!!!! Although, I almost misinterpreted or misunderstood the part of the title where it says, "Your training is wrong," but then after watching this video and listening carefully, I now understand and the video cleared up the confusion. Thank you for this video! 👊💪👍👌
Yeah it always pays to watch the video before jumping to conclusions.. haha. Thanks for the support!!
ScottHermanFitness Absolutely!!!! And out of many things that I love about all of these videos, I never stop learning and adding to what I already know and have. However, I know I'll still make mistakes along the way, but these videos bring me back on track to where I need to be. Keep doing everything you do! 👌👍
Great info as always. Been lifting for years and kept doing lighter weight and high reps. Got some gains from it but noticed I have not changed in a couple months. Started lifting heavy and noticed im sore right away instead of experiencing DOMS from the lighter weight. Went up 6 pounds in lean body mass over 2 months. This video just proved my theory right> Thank you Scott.
Nice man!! It always pays to switch things up when you hit a plateau - changes often bring the gains when you get stuck! Have you been using one of my 12 week programs?! muscularstrength.com/Full-Workout-Programs
I like how your message is always consistent, rather than chasing fads.
Literally what i was looking for, really informative, great vid man💪💪👍👍👍👍
Super solid video Scott.
Looking forward to training together again soon!
+NotYourAverage Joe Fitness thanks Joe!! You are welcome anytime!!
SCOTT I finally hit a 405 deadlift today! 2x BW!
Awwww yeah!! Proud of you Lawton!!!
Your joints don't thank you. Besides out of the gym, where else do you ever need to deadlift 2x your bodyweight, lol. Such a useless skill and pointless measurement.
@@iwontreplybacklol7481 we're here for a good time not a long time
@@iwontreplybacklol7481 if hes doin correct form and training the joints in other ways, then its healthy and better. You seem like a jealous asshole 🤣
Quickly turning into one of my favorite channels. I'm 43 and started trying to "get it back" a couple of months ago. Bought a Squat Cage, bench, the whole works.If I have a question on form, diet...pretty much any of my "am I doing this right?" goes straight here.Thanks.
Awesome video man thanks for sharing your wisdom
Thank you alot Scott, specially the last tip about using same weights etc. you cleared a huge misunderstanding of mine. thank you again .
Happy to help bro!
Love your videos bro. Keep them coming! 💪😎
You got it!!
Informative. Good to know I've been doing what I set out to do correctly. Thanks!
Thank you! Your videos have helped me gain both muscle and knowledge.
Nice tips man. I learned a few things. I have not watched your videos in like 3 months but I do plan on backtracking to them. I cannot wait to get educated
3 months?! Where have you been Thomas?! haha. So much to catch up on man!
ScottHermanFitness lol looking forward to it
Very well done video, packed with information
Thanks Joshua! All about that quality content!!
Great information video! Thanks, Scott
Awesome explanation! Thanks Scott!
I really like this channel. Explanations are quick and to the point. Unlike some others JC who take 45 min to explain a curl
Great explanation of strength vs body building vs endurance lifting! Very helpful!
Fantastic video!. I was just talking about this yesterday.
You are the best fitness coach out there....in 4 days of watching your videos i learned more than i have learned in my 7 months of gyming...love from INDIA 💙
Great video Scott, thank you
Awesome video Scott 👍
That ending definitely cleared things up for me almost had it wrong thanks buddy
I love your videos and they are always informative and positive. I'd just like to point out that many powerlifters (elite and novice) do high rep ranges as well. It's more about the structure and the form than it is the rep ranges and I think the disparity is often exaggerated.
Your point is still mostly true, but it is not a hard and fast rule. Cheers!
This video is an eye opener..Thanks man, awesome content
Love your work man it helped me a lot. Can you maybe do vid about tendonitis and that kind of problems with biceps and forearm.
So excited to see more people discuss this!
YES! I love what you said near the end. I always like to say that your body doesn't know how many reps, it knows when it's too tired to push on!
I hope you get what I mean haha. Great video Scott.
Love ya man--great tips!
Cheers Scott, helpful as always.
Really great one. Very important & necessary information for everyone...💪👍
When I saw the title I didn't think this would have any info I didn't already know. I was wrong... great video Scott.
I believe the best way to combine light and heavy weights is to initially start light to really nail down that execution and create a strong mind muscle connection. After that, work on heavier weights and more explosive contractions on the positive.
Bro!! I love go to the gym again cuz of you!! AWESOME RESULTS WITH YOUR CONTENT!! THANKS!! :D
Excellent info as always thank you a great teacher truly
Yo Scott been watching you for quite a wile really focused on building muscle any videos or advice would be great thanks brother
Dude, I like how smart and humble you are! would you do more vids abouts weight loss please! love ou buddy
Great stuff as usual !!
Great video!!
Great video man. Was hoping you could do a video for people with bowed legs on squatting. I always hear different things about how we should squat
Great video- well explained
Good knowledge bro going to start going heavy tomorrow I worked out earlier before I saw this video but I’ll get it in tomorrow let you know how it works out in a few weeks stay 💯
Great video Scott! Very informative. By the way, what should you do if your body has more ratios of slow twitch muscle fibres to fast twitch ones or vice versa? What would be the best way to train keeping this information in mind?
learned a lot ! Thanks Scott
Hi Scott, big fan of your channel. Could you please do a video on beginner, intermediate and advanced complete gym workouts routine video.
Nice vid very helpful brother
Dude you just helped me tremendously. Thanks a lot.
+SSangsen my pleasure my bro!!!! 🤗🤗👍
Scott, Thank you, this kind of teaching is what I've been looking for. #Respect
Honestly the best fitness channel on UA-cam by far.
Before we get stahhhhhteeeeeddddd
use your BAAAAHBEEELL
Hahahahah, love this!
This dude is great 🤣🤣🤣
That heavy Boston accent is really hard to deal with.
Why is he speaking like that? He did not speak like that before
GREAT VIDEO SCOTT!!!
Very informative, thanks.
Thank you! So informative!!!
Massive video, this explains a lot about my garbage workout. Thank you for enlighten me.
Great content man you are a guru
Thanks bro! I do my best!!
Excellent informative video bro👍🏻
Thnx man! :) It did clear things up!
12:08 that is golden Scott. Thank you.
My pleasure man!
Great video. It's nice to understand the biomechanics behind the different types of lifting regiments. Thanks! That said, I have a question: I'm just getting back into lifting after a few shoulder surgeries (and overall laziness). Right now, I am using light weight-high reps to condition my muscles (and gain some endurance) before eventually moving back into a muscle building phase. So I'm currently doing 12-15 reps. Is it better to pick a weight that I can get 15, 12, 8, 8 to start and stay at the same weight until I can do 15,15,15,15 - then move up weight? Or is it better to pick a weight that I can start off in the 12-15 rep range for all sets?
I would pick a weight where you can hit at least 10 reps with every set, and work on improving it for that endurance aspect.
Thanks for that Video,just started to train :)
It's interesting that 2 videos on this subject appear in my feed at the same time. The picture fit channel did a shorter video looking at studies done on both trained and untrained individuals. It showed that you can gain muscle but you'd probably be gaining different types. Well worth a5 min watch. Basic conclusion was the same, train for you goals, strength = heavy weights, endurance = light weights, muscle building = both.
Great minds think alike I guess! I just have a lot to get across, to make sure it's easy to understand, hence why my video was longer haha :-)
HEY SCOTT!! So the night before my morning workout, I watched this video and it completely changed my way on how I should train. The morning after I had chest day, and it was a perfect day to try this heavy weight program. And I have to say, I am very satisfied. I never realized how much I could actually lift! I'm a skinny/ lean dude, 5'10, 153 lbs. and I always did many reps bench pressing using decent weight, but then I switched to using what is heavy weight for me and after 4 sets of heavily increased weighted sets, I was able to lift 195lb once for my 5th set and 185 three times before on my 4th set. This let's me know my potential and got me thinking my max could be like 210-215 lb bench press. My questions is, does this using heavy weight ideology work with other muscle groups? Legs are obvious, but how about back, bicep, shoulders?
Very informative and something alot allot of people need to learn.
No other fitness instructor can match the way Herman explains exercise!!!!
Very thorough explanation.
You look damn good in the thumbnail brotha. Super aesthetic.
Thanks for another awesome video , along with size also try to cover the topic of shredding cause size/bulky without proper shape/cutting is not worth it.
GREAT VID SCOTT!!!!
Love you're video titles scott 😂
All clear now. Thanks, Scott!
+Mark Ballada you are very welcome!!!
Excellent video
Thank you!!
Thanks for the tips Scotty H! 2:2:4 is great on 1/2 of max rep range with sets of 8:8:6:4 of course you can load as you reduce reps.