Light Weights vs Heavy Weights for Muscle Growth
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- Опубліковано 20 січ 2018
- Conventional wisdom has us convinced that high reps and light weights builds muscle endurance and makes little contribution to gains in muscle mass. However, is this a valid perspective? Well, to determine if heavy and light weight training cause different effects, we need to look at the research. After reviewing the research out there, it seems that using heavy or light weights actually doesn’t matter much in terms of hypertrophy. Studies show that muscle growth tends to be equal despite using light weights or heavy weights (high rep vs low rep). But this is only true when going to near failure, and one benefit of lifting heavy weights is the better strength gains you see when compared to light weights. Based on this, as you’ll see in my video, your best bet is to incorporate high reps with light weights AND low reps with heavy weights into your workout. This will enable you to target both metabolic stress and mechanical tension; both are important mechanisms of muscle growth.
LIGHT WEIGHTS VS HEAVY WEIGHTS ARTICLE:
builtwithscience.com/light-we...
You can browse around my website and read the articles I do have up (I’ll be adding more articles on a regular basis). Also, give me a follow on my social media platforms if you haven’t already, as I post informative content there on a more regular basis (links below). Thanks again! Cheers!
SCIENCE-BASED PROGRAMS:
builtwithscience.com/bws-free...
/ jayethierfit
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MUSIC:
/ lakeyinspired
“Fast Lane” - Lakey Inspired
VIDEO CREDITS:
/ rcsstv (Ronnie Coleman)
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STUDIES:
Philips 2012: www.ncbi.nlm.nih.gov/pubmed/2...
Philips 2016: www.ncbi.nlm.nih.gov/pubmed/2...
More evidence:www.ncbi.nlm.nih.gov/pubmed/1..., www.ncbi.nlm.nih.gov/pubmed/2...
Meta Analysis: www.ncbi.nlm.nih.gov/pubmed/2...
After watching this I got too stressed and decided to lie on the sofa and order a takeaway. Great guide though. Will let my friend know.
Update 4yrs from this comment: Ok so I finally got off my lazy ass and for the last 10 months I’ve been in the gym 5-6 days a week. Gone from 80kg to 87kg with constant eating revolving around 6 meals a day. I can now bench 115kg, deadlift 130kg, squat 120kg and dumbbell chest press 50kg dumbbells but only 4 rep max. Safe to say I’m on the up 🤣 36yr old, married father of 3 and very happy.
Underrated comment 😂😂
You neve possessed any Ambition from the time you were born to present. Have you filed a W-2?
Haha I'm going eating pizza and then going gym that were on the subject
Wow. I love you bro
Luke Casey Walsh Pizza is good, just gotta get the right toppings and stuff.
Just lift heavy to failure, then reduce the weght by 50% and lift to failure. There, you've accomplished both techniques.
Top MVP comment
That's a dropset
I do have weight three sets of 8 and then right afterwards I do half of that weight two sets of 12
I do heavy weight 3 sets of 8 then immediately do half of that weight two sets of 12
Yep
I switched to lighter weights with a minimum of 15 rep with little to no rest between sets. I have definitely been seeing more results. I can focus more on form and mind-muscle connection. Also, by using light weights you can really target the muscle without other muscles jumping unconsciously to compensate.
You build muscle memory and build strength to build it
All I can say is the same type workout worked much better for me as well for all the same reasons ditto 😃🧠 muscle connection 💪
I’ve been doing this unknowingly, guess it works out. Was wondering why my muscles were building so quickly
I've been doin every minute on the minute for sets of 25...usually take 30 o 40 sec to complete the set leaving the remaining time to rest before the next minute/set begins. It gets brutal and I'm finally getting that deep soreness again...
Same here and really I've had best results exactly 💯 the way you put it
See others get great results doing the opposite
For me tho very much like you and love that pump
Watching this since I only have light weights in my home for quarantine lmao
same
Yeah same lol I only got 10kg per arm
Same bro. The struggle is real
@@nasira8976 10kg? I only have 5kg. And I dont know if this will work.
Pendekar Jingge ik the 10kg doesn’t do anything so I can’t really shock my muscles
imagine everyone having arnolds mind set and u enter the gym ppl are vomiting all over the gym
Van Maralit ....that made me laugh...👍🏼
Hahaha i can actually pcture that 😂
But it would be worth it
I've known a couple guys that actually bring puke buckets to the gym. They're a little too enthusiastic if you ask me.
Lmaooooo
Why does every personal trainer say the complete opposite of every other personal trainer
we’ll never know
Because that's according to their OWN interpretation, not science.
Because, when a person starts to lift with a personal trainer he or she is most of the times a person that is new to the gym. The person would first need to get the technique under control.
Because everyone misinterprets the science (either reads bad papers or just not enough) and most are unsure of what part of their routines actually works
Because it's their 'personal opinion' 😂
Lift heavy if you’re feeling it.
If you’re not feeling it, lift lighter.
Makes 100% cents
@@junwei8732 definitely
@@junwei8732 lmao
@@junwei8732 cents lol
HeyTrueBlue lol that’s what i do 😂
For almost a year I've seen only a small progress and it made me want to give up. I was doing full body with a barbell 3 times a week. I watched Ryan Humiston and changed my attitude. I added 15km of nordic walking 3 times a week (with 5kg in my backpack) and started training to absolute failure with a lighter barbell ( from 30kg to 20kg) and put a big emphasis on muscle connection.
And holy sh*t it worked. Hope it helps somebody. Never give up brahs, we all gonna make it.
Staying Hydrated is super important, getting your sleep, and reducing extra stress in your life.
Agreed, and weightlifting regularly, like trying to lift everyday at least, even if you don't make it everyday, is part of the good stress that you chose to inflict upon yourself, so when the bad stress comes, you can hopefully manage it properly. Physical stress, and psychological stress don't fully overlap, so maintaining your limits on what you can handle psychologically is important, because it's harder to know what the breaking point is. With the mind, you can break apart, and not know that you were going to break apart.
The stress part is indeed the hardest. I'm always isolated, always stressed, it sucks. I need to get an imaginary friend and then I should be in the clear.
I am in AP highschool classes, stress is constant, man. The only chance I'm basically free is in the summer but I'm occupied working for a roofing company.
I'm a NEET and under stress all the time because my mother makes my life hell every day.
We have something in common. My mom has also been the source of my stress for most of my life. Sometimes she does it on purpose, and other times it's out of her control. I think society broke her, and I blame how cold, how untruthful, and delusional our societies choose to be, and then they teach and force this onto others.
I think my IQ has dropped since reading the comments.
I went from triple digit IQ to double digit
Huh
shearer567 did it drop to single digits?
The best way to build muscle is to carry a cow on your shoulders,1 week on ,1 week off
I go back and listen to all the body builders talk about their body and how it is destroyed from lifting heavy weights. Then I wonder why in the hell would anyone want to rip their body apart for not much good reason at all? Most of them are far from healthy. Worn out joints, torn muscles, tendons, discs , so on and so on. Robert oberst, talked about how no normal person should be doing dead lifts how it is just an injury waiting to happen. Even bench press is the cause of a lot of inury because it's just not a natural movement to lay on your back and push heavy items away.
and I quote "Nobody believes me, but I gained my muscle mass with light weight" - Lou Ferrigno
I lifted heavy to failure for 15 years and it was great (loved the challenge each and every set), but now that I’m headed toward my 40’s and I lift more for health, I’ve been lifting a lot lighter. I’ve seen similar results, but my body’s entire foundation was based off of my heavy lifting, so I may just be seeing muscle memory.
Some of that, yes.
I’m 43 and still go hard! Weighted calisthenics even. Idk high reps suck I’ll be there all day trying to get hood pump
Thought Id torn something yesterday, ..physio says its not, but looks like im out of the gym for a bit to heal. Like you, heavy weights, have absolutely loved it over near 20 yeard, but def lighter weights for me upon return. (Im in my early 40s) Edit: physio is a master - back in the gym less than 1 week later, half the weights as before, time will tell if high reps - still to failure- is going to work for me.
Edit 2: working in the 10-15 rep range, first set is closer to 20. Ive lost 7 kilos (wtf) BUT, maintained size, lost fat I didnt know I had, that tricky fat sitting between muscle groups. Shoulders near 100%, weights increasing but Ive decided to stick with high reps from now on and still increase weight where I can.
This situation should be researched. I guess that people who go for lighter weights are usually trying to avoid injury and that's most likely to happen the older you get.
I'm 39 and I always go heavy so I fail sooner to save time. I also throw in light weight after failure with heavy weights to push the muscles some more. We're still able to lift tons of weight. I think it slows down at 45.
I go heavy because I have a life besides the gym and don’t want to spend 3 hours per session
Huh? Dont most guys who lift heavy tend to have a longer session. Most light weights/ high volume lifters I know tend to be in and out under an hour.. very little rest between their sets.
@@haid3r88 LoL 😂😂
what you dont agree? What's so funny? Do you even lift? I said something definitely worth considering, trust me, most guys that go real heavy.. are not doing quick sessions. They all think they are resting 1 min between sets, when in realitiy some of them take over 3 odd mins. Fair enough, its ok I suppose if you are lifting real heavy.
@@haid3r88 pretty much what you said. I personally do 30 sec rest compared to heavy lifters I have seen rest for 3-5 minutes. I can get a lot done in 45-60 minutes cardio included.
@@haid3r88 That's how my sessions go. Light weights are an hour and a half and heavy weights can go up to 3 hours.
Go heavy and light Its about shocking the muscle confuse them👍🏼
I agree
right babe?
There's no such thing as shocking the muscle.
Matthieu Vonlanthen its one of the most important things in gym
I train my muscles hard, then I dont train for 10 days. When they are getting used to it I train them again. Then I keep the gap in training days random. Sometimes 2, 3, 13. That way my muscles are always confused and they got no option but to grow.
The first thing to come to mind is safety. Lift to correct any muscle imbalances. Then after this lift with strict form targeting as much as possible the muscles trained. All of the topics covered in the video is great advice and to add to this for more intensity you should increase your volume of your workout by increasing your sets while pausing your reps during the contraction phase of the exercise until failure.
Its simple: heavy on compounds. And moderate on isolation exercises (8-12 reps) with a lot of focus on form.
*THIS* (I think)
I dig it. It’s good to mix it up to sometimes it’s nice to do heavy lifting for like 3 months then high rep low weight training for 3 months. Sometimes it’s good to do both in a workout
idk Ronnie Coleman only ever lifted light weight... "Light weight baby!!!"
😂😂underrated comment
Lmao
"Yeah buddy"
Yeahhhh buddy!
😂😂😂😂
I work In a coal mine is Bulgaria, I wish I could stop lifting, but it helps me in my job. Be grateful that you don't have to life heavy shit just to put bread on the table at 47 years old carrying 20kg and almost 50 bundles it's tough!
Damn man!
Ouch
Thomas Corbett Barnsley Yorkshire England...
Truly Primitive muscle building for wages of less than $10 per week !
One of nearly 2 Million British coal miners...
Tommy was at Barrow colliery Barnsley had to shovel 20 tons per shift..by hand..in seams 2 ft. to 3 ft. High....from 1916 until 1946..
Poverty and early death Real Slaves...nearly 2000 feet underground..No electric lights, pitch black, no toilets, no showers, no canteens...
Lungs full of coal dust..permanently breathless...died young, like so many truly strong brave miners everywhere.
Thanks for the dose of reality.
Get dat bread dawg
You got to do both, like 2 days heavy , 2 days light . Two high intensity low volume, two low intensity high volume . Lifting heavy make you look Dense , hard . Lifting light make you look bigger . That’s why you need both.
The perspective to consider is constant TNT (time under tension) and absolute focus on the muscle that's being worked. That gets you to failure whether you're training lighter or heavier. Some people move the weight too quickly, pause at the the beginning and end of the movement thereby removing tension on the muscle, and are not mentally focused on what they're doing.
so basically diversify. just start lifting.
Mitch Roberts, just start lifting
When you're short on time lift more or do things in a way that challenges the muscles more, when you got more time and feel like you need to just get some cardio in to stop feeling so sick, make things longer.
don't lift too heavy. start off with compound bodyweight moves like push ups, pull ups, knee raise, kick outs, planks, and stretch 2-3 times per day. do that for a couple weeks to get your smaller muscle groups prepared then start adding weights into it. you dont need to go super heavy but its obviously going to rip muscle fibre quicker in a session as your lifting more weight in less reps so its a good idea to go heavier to save some time in the gym
I typically do 4 workouts per muscle. 2 heavy and 2 high rep sets. So I don't even mix it weekly, I do each day and it works fine. I'm not a massive freak but I'm far larger than most in my gym. It's hilarious seeing a guy less than half my size nearly killing themself trying to curls 60's while I'm casually curling 30's next to them.
Jamie dyer Pull ups are quite an advanced exercise though and lots of people can't do them. Took me a good 7 months to be able to and from talking to others I'm far from alone in that.
"Evabudy want ta be uh bodybuilda..."
Classic Ronnie cracked me up instantly.
No body needs to squat 900 pounds
@@jeffreybabino8161 Yeah, but apparently some people want to
This ended up being exactly what I wanted. ua-cam.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 I get the flexibility of multiple dumbbells without taking up the space of a whole set. I have a very small spare room that these and a bench fit perfectly into. Like others mentioned the size of these are a little bigger/longer than traditional weights so they aren’t the perfect solution for everyone. However, if you're looking for a flexible and space saving design for a home workout I’d recommend these.
If you want your joints to work use small weights and just focus on form. You’ll hit the muscle while keeping your joints safe
Please jeremy always keep your videos science based kuz this makes you a THOUSND times better then the rest of the other bodybuilding youtubers...your changing the game buddy !!!
Thank you!!
Thanks for the content. I usually do 6-10 reps at a higher weight, so it makes me glad that I've been doing the right thing without ever truly studying the material. I will have to try adding low weight and high reps at the end of workout. Thanks!
I love your channel so much, you have a video for literally every question I have. Thank you!!
Jeremy: Even though I was certified several times by more than one company on Strength and Conditioning, I have found your videos helpful because I've forgotten a lot over the years! Also, I have kind of gotten away from lifting as I'm semi-retired. But I plan to get back into it.
Here it is cut and dry:
1) Warm-up your muscles with low weight and high reps to get the blood flowing.
2) Do heavy (80-95% max) to failure and lower the weight if you can't get 8 reps.
3) Finish work should be light and 15-20 reps with a good squeeze on each rep (also to failure). At the end of each set, do several small and quick reps until the you can't take the burn any more (the burn is metabolic stress).
4) Then go home and have a post-workout snack or meal. I usually have a protein shake.
Nah
There’s other training methods bro, but I agree
No
This is the best advice I’ve read in a long time, I’m following the routine as it makes perfect sense
@cole Wilson knows wassup
Man, I am super glad you started a website. I've been looking for a nutrition/fitness website where I can read good articles backed by science.
Good stuff dude :)
Great to hear man, glad you like the site!
Rush Rage - It's astonishing how much of nutritional and exercise articles are just people making bald assertions with no research support whatsoever! It's refreshing to see somebody use the research to back up their views.
Rush Rage (guru maan) you tube channel
I've had surgery on both rotator cuffs and I find that heavy weights tend to lead to injury for me. I'm glad to see that I can still make gains with lighter weights! My rep range for shoulders is now 20 to 35 per set and I am making gains thanks to your videos!
Are u gaining strength also?
Yes you will gain strength@@mr.amnotgreat
Trust, you don't wanna end up limping like a bodybuilder.
If you wanna build strength, build slow and grow up. Nothing beats old man strength. Nothing.
This is true .I am 78 I can shoulder press 2, 17.5 kilo dumbbells .
I know that is not heavy by some guys standards ,but at 78 and 168 lbs I don't think it's too bad.
@@John-ob7dh eat healthy and enjoy yourself. Don't stress, that's the biggest killer of them all. If you can stay mellow, away from stress and maintain a nice diet while cheating here and there. You're very likely to see 105 and beyond.
Merry Christmas brother!
@@chenzenzo thanks my friend .as regards stress I have a beautiful 1998 Harley wide glide in my garage that I still ride .There is a saying I saw somewhere that said you will never see a Harley parked outside a physichatrics office..Have a great Xmas.Oh and I don't smoke ,don't drink and my Pa is 99 and i play blues guitar ,and will be 100 next year .He was at Dunkirk in 44 as a 20 year old soldier.
@@John-ob7dh ride on brother! Feel free to message me through UA-cam and perhaps we can add each other as friends on here, Facebook and beyond. I got an 83 Honda GL1100 and live north of Boston. I'm always ready for snow.
@@John-ob7dh My grandpa was at Normandy on day one and I spent many years in the military. Rotated out as an E8 NCO.
For all those that couldn't be here today, I am thankful for knowing them.
I like to use both mechanics with periodisation:
Week 1 Endurance
Per Muscle group:
2 x Compound exercises - 4 sets 8-12 reps with Moderate weight (progressive overload tracking)
Isolated exercises - 3 sets 12-15+ reps with low weight
Week 2 Moderate
Per Muscle group:
2 x Compound exercises - 4 sets 8-12 reps with Moderate weight (progressive overload tracking)
Isolated exercises - 4 sets 8-12 reps with Moderate weight
Week 3 Strength
Per Muscle group:
2 x Compound exercises - 5 sets 4-6 reps with Heavy weight (progressive overload tracking)
Isolated exercises - 4 sets 8-12 reps with Moderate weight
( i prefer to avoid strength exercises for arms only )
Week 4 Combined Sets
All exercises are combined for same and antoganist muscle groups (2x same group muscle supersets and dropsets , trisets, Antoganist pair supersets & etc.)
I like that a lot makes sense
Lift until failure and eat proper nutritious packed meals. Dead simple
Jeeses99 not when youre a real nigga
@@ghostcheddar1303 got me laughing sl hard for no reason haha
5-3-1 training only has the last set to failure, typically, but is a well respected program; not everyone can recover from 'every set to failure'. Sometimes, less failure might be better.
And sleep
If you want to get rhabdo.
Great info, thank you. I studied sports science but haven't been invested in resistance or stamina training for some time. Well researched, very interesting. 👍
I've been using lighter weights than usual, but high reps(20-30) and 5 sets per workout. After 5 months there were visible muscle growth, but the downside is how time consuming and painful the workouts are. Also felt like I had better results compared to when I would only lift heavy. But I think starting heavy (low reps) and lifting till failure using lower weights will save time, save ur joints, give a great pump, and give better results.
I'm 39 and have been lifting heavy throughout my life. I have no joint issues. I'm quite lucky. If you lift properly, it strengthens your joints.
@@rd-lw4td thats awsome! Do u take supplements for joints?
@@letmeknow4167 no, but I've always ate healthy. I don't take any supplements.
Cut the rests way back..you'll be outta there in 45 to 50 minutes with 6 exercises completed.
By light how much u mean
Over the last month I've been adjusting my weight so that I always fail between 45-60 seconds. 1-2 seconds concentric and 2-3 seconds eccentric contractions. There has been an obvious improvement in hypertrophy. I've never seen such rapid results before.
What does concentric and eccentric mean? Thanks
@@JoeTakagi00 the easiest way I can describe it is that concentric is when you flex the muscle and eccentric is when you release the muscle. Resisting the weight on the way down while you bench press would be the eccentric motion. Letting dumbbells down after your curls is the eccentric motion.
I find heavier weights requires more recovery, especially as I've gotten older.
Interdimensional Steve that’s why it’s more beneficial for the body
when you are younger, the muscle can definitely respond to imposed goals. As you get older (I am retired), the focus is more about establishing that "transmission gear". THis is why I am almost 60 and appear to be in my early 40s.
who are u ?
@@luisaguirre7761 What is your REAL question?
@@luisaguirre7761 I am me. Who are you?
Love the analysis of actual studies. Got my sub. Keep up the good work, man. God Bless
Great info and helpful tips! I actually learned all of this through experience, but wanted to reassure myself. Am reassured now 🙏
Thanks, bro. I'm learning some good stuff from you 💪🏼
bro its simple.. bigger weight fewer reps and intake more carbs than protein.
lift lighter weight more reps and intake less carbs and more protein (recommend having 1 meal with more carbs if your planning on doing this)
Also, make sure to change the type of movements you do to shock your muscles and gain more
Junior Raymond we get it bruh you're a pro its simple for u
Didnt have to repeat what it says in the vid
YevraHM8 I didn't repeat it.. it's just simple.. put your mind in the right place and you can achieve anything
There are several components to dieting methods at home. One plan I discovered which successfully combines these is the slim tactic formula (google it if you're interested) definately the no.1 guide that I've heard of. look at the unbelievable info .
Great video.
One thing you might also want to address next time is the risk of injury and stress on joints when going heavy.
😉💪🏼
With lighter weight u get more controlled movement
Former Mr Olympia Frank Zane once said - "The trick to muscle growth is to make light weight as heavy as possible." Notice that sometimes you eat small for a meal and other times you "empty the buffet". That back and forth training shift is how a muscle improves WITH THE RIGHT PROPERTIES. I've seen 300 pound muscle men that could not walk a football field without a break.
mo fo wait so light weight u imagine as heavy? arent u suppose to imagine heavy as light
I use 5lb dumbells and do one set
of 10,000 for every body part and
Im HUGE!!
Idk but this made my day 🤣
With such exercise you will destroy the muscle, you will not be able to gain muscle mass, so I do not think you are telling the truth.
@@MILITARYLOVERBASTARD yeah its a joke
I'm a wrestler so I needed you to help me out by making this video keep it up you're the best 💪😃
Your channel will be one of the top fitness channels in the near future I believe
Great videos man. I’m just starting working out and these are really helpful.
I do one strength set (enough weight to max out at 5 reps), two regular sets (enough weight to max out at 10 reps) and one endurance set (low weight 20-30 reps). Works like a charm.
I like this. Makes sense
*IN CONCLUSION: GO LIFT*
The best videos I´ve seen, great ideas, my trainning has improved a lot, thanks for sharing your knowledge!
Congratulations on your new gym and thank you so much for all of your quality videos... I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm). I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray)?
citing various research is always a good indicator of a quality content. thanks for this!
Thanks for this video! I just started doing some lifting to gain some muscles and strength to use in playing ball. This is very useful. Now i understand why my muscles after 3 months seems to not grow that much and slow in gaining strength. I need to add light lifting after heavy ones :)
Well done informative video, but nice site summary as well, easy to read and enough images to not lose focus of the read.
Good job, and keep them coming.
Thank you, will do!
Glad to have found this video in my feed. Exactly what I was looking for although would've been great to have ended with a conclusion to wrap it up considering the amount of information. Will subscribe
I’m going to do this bro thank you for sharing. Very well presented mate, enjoyable to watch and inspirational. It’s 2am and I feel like stumbling around in the garage looking for dumbbells but I’m sure the dog will bark and wake the wife and all hell will break loose for sure…. Best save that one for tomorrow but I will lay in bed and do a visualisation workout focusing on the two styles, heavy then pump. I love it cheers mate.
Awesome, bro! Great solid info!💪👍
Thanks bro!
agree 100%
I've literally NEVER left a comment before, but this is GREAT solid info. It makes sense it the most way. Heavy weights to start (to near failure) and then light weights at the end (again to near failure) would undoubtedly make for the most gains. Thanks for the "duh, no shit" moment you just gave me.
Jeremy Ethier does this video are only for men, or can women use it also. I want and need to do resistance training for loose weight, get toned firm muscles. I dont know how to start. Can you give me information please.
I want to have again my slim, Fit, Curvy, femenine, sexy body.
Thank you
Dude thank you
Wow, this channel is so good. Well researched and clearly presented without bro science or emotional bs
I like this method of using research to back up ideas and opinions 👏🏾
I am 47, and at this point I am doing 8 lb, 10 lb, and 15 lb weights. I used to hate pushups, but now I love doing them, and that's pretty much my only 'heavy' challenge.
Ugggggggghhhhh am I supposed to remember this. You should just do a video series where you help a beginner from start to a point where they can workout by themselves
Good quality stuff! Thanks mate
I recently started to do low weight high rep sets. The thing I found was that my form on almost every lift sucked. This has allowed me to build muscle in my weak areas. For example my shoulders take over in a lot of lifts and going light has allowed me to see when that is happening and adjust so that I am really working what I am trying to work. I will probably go back to heavy again at some point but I think trying slow and low for awhile has really been a positive experience. Honestly if you plan on making weight lifting a life long thing you should probably try lots of different thing if for no other reason then to keep from getting board.
I think light is the best because even if you done fitness for a long time you're just going to end hurting yourself and paying the price in the long run
You can go heavy as long as your doing correct form
@@josiahvaldez1330 and heavy weights give more strength rather than light weights
Lol?
Don't worry about the weight. Worry about slow and controlled reps of 10, 8, 6 with a failure at 6.
Start there and increase weight while maintaining failure at 6. Gains come quick that way. Lots of water and a high protein well rounded diet.
6 reps is for power,10 is for muscle size
Hello what do you mean by failure? Im new to gym stuff . Thanks in advance
@@soldout2866 failure is when you, let's say curl 10kg,and you lift it for 9 times but when you go to lift it for the 10th time you can't so that means you hit failure
@@I_TalkSick i see.. thanks for explaining..
@@soldout2866 Momentary muscular failure is when you reach a point in the set, where despite your greatest effort, you cant complete another rep.
Believe it or not, we still dont know for sure if training to failure is required. Some research says yes, some research says no.
This and many contradictions still occur in the research.
Trouble is, the best scientific minds on the planet are trying to figure out quantum gravity and stuff like dark energy, not how to make muscle bigger.
Thus... the research is often not statistically significant because the participants are few and the duration short.
We should all be our own scientists, and try to determine what works for us.
anyone ever try squatting for more than 15 reps? It is pure evil and torture
MrInzombia I thought I was just a wuss (maybe I am). I built a workout plan where I got up to15 reps x 3 sets of full body (10 different exercises) within 20 minutes. All I had was ground workout and 2 25lb dumbbells. 3 sets of 15 holding a 25lb dumbbell (as well as the same doing lunges and the other exercises) almost made me puke a few times. I just got a gym membership (first time at a gym), and am changing my workout plan for specific muscle groups and heavier weights... should be good
Legs respond so much better to high reps...whether it's moderate or heavy. Try 15 partial reps followed by 15 full reps!
Jordan FitCarGuy I'll give that a try. I'm working on form right now, so low weight and high reps will be good.
Kyle Olin nothing wrong with that...its good to go heavy here and there. I got heavy heavy probably once a month...the rest is loads of volume with moderate weight. I've put on a ton of muscle over the years and no serious injuries either
Jordan FitCarGuy Thanks for the advice. I've been thinking of going between light and heavy weights. I want a good balance of strength, stamina, and would like to get cut. I want my 6 pack back! Lol. I must be doing something right in my first week at the gym, because my whole body is sore.
P.s. Nice car vids
I've built some muscle even using three pound dumbells. It's just a question of working the muscle until you feel the burn.
Love your channel Jeremy, keep em coming!
What about people who lifts weights simply for the aesthetic/volume and definition of volume? Would it be better to go for lighter weights/higher reps since the opposite induces more strength increases that aren't necessarily linked to increase muscle volume and therefore is wasted effort? Thoughts?
Great video bro I always look forward to new videos!
Thank you! 🙏
Very helpful and supportive of the type of routines I have developed over many years of training.
Your video editing skills are very high - could you offer some advice on how you do them so well?
This is why I mix up strength training with hypertrophy / higher volume training. I find if I only go heavy, constantly, I build up stress damage to my joints / tendons / ligaments. I find mixing up higher volume training tends to drive blood into the muscle tissue and encourage healing.
Very true, I have just returned to the Gym after 9yrs out (I'm 43 now) still 17st and in good shape, My strength has come back quickly but now by going heavy all the time and being older I am getting very fatigued quickly and getting pains. I have started going into the 15/18 rep range and getting massive pumps and feel good again. You cannot keep smashing your body week in week out with heavy arse weights and not burn out if giving 110%
What are your recommendations in lifting? Lifting heavy weights or weights that you are just capable/comfortable to lift?
Really? I've been lifting heavy for 10 years and don't have any weak joint problems. I think your joints become stronger too.
i started to grow when i started lifting lighter weights.remember brain to muscle connection is the key
Yes but the problem is you get bigger but not stronger, so you end up looking huge just to bench 225. I prefer to lift heavy.
@@loveisthemostpowerfulforce1397 well after you're satisfied with your look, could u just not start training strength?
@@tonyontiveros9266 You would lose some muscle mass. Unless you did a hybrid way of training, not 5 reps or 20 reps, but 10.
Tony Ontiveros l”
Love is the most powerful force in the Universe thats what i want to do but i dont have heavy enough dumbbells
Really interesting description of mechanical vs metabolic stress and strength conditioning.
Once you properly fatigue the muscles, they will adapt to not feel fatigued under the same stress. It doesn't matter whether you do this with light or heavy weights - what's important is exposing the muscle to stress that stimulates adaptation.
However, the biggest difference (which may explain strength gains) is myofibrillar vs sarcoplasmic hypertrophy
Watched it as soon as i see the notification. Great video
Thank you! 🙏
You are doing great brother
Thank you!
Jeremy Ethier you are most welcome brother
Lovely Video clip! Sorry for the intrusion, I would appreciate your thoughts. Have you considered - Giulian Bicepify Boarhound (do a google search)? It is an awesome one of a kind product for building huge arm muscle fast without the hard work. Ive heard some decent things about it and my cousin at last got cool success with it.
Heavy weights fuck up your body in the long run. Lightweights, more reps until failure has the same muscle gains. Basically whatever weight you use, even if you were to use body weight, the more reps you do, the more results you will see! Also using a lighter weight, you are able to do your reps properly 👍
Do 15 lbs dumbells work?
@@BellDemon1987 if you can rep them for 15-20 for 5 sets yes
@@jft2nd can 8 pounds give me muscles?
@@M._mkid if you rep them to the point you can't rep them anymore its possible you'll see some small gains but thats like a 3-4 hour workout to get your body to the point of soreness by using just 8 pounds
@@jft2nd so what pounds of dumbbells should I use to get me big arms cause I'm 13
I tried to get this to work for my grandfather during his workout but he just fell over dead.
Great video Jeremy. One thing though, remember that progressive overload in the aspect of increasing weight lifter not only causes more mechanical tension, but also causes more metabolic fatigue, even if you're training in the "strength rep range", since metabolic fatigue is widely influenced by total volume, which is defined as reps x sets x WEIGHT. Just to clarify that both terms aren't that easy to differenciate, since any way of progressive overload with induce a higher metabolic stress to the muscle regardless of the rep range. Keep it up, you're making awesome content man
Thank you! I agree, the way I presented it is simplified just to make it easier to digest, but of course both mechanisms will be present to an extent regardless of load.
You smart
You loyal
another one
and another one
Always good info with this fella!!
Thanks Jeremy!👍
💪
No problem!
Colby Lee
GTA5maniac
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Awesome video , and your 100 percent right I started going heavy from light and and my strength skyrocketed the last 2 months
"Heavy weights or light weights?"
"Yes! Definitely!" 😁👍
thank you very good bro fr, thank you for your research work
As the body responds to specificity in training I am wondering if the best way to get both types of stresses would be for example to do mechanical tension early in the week, then switch to metabolic stress later in the week when the body is already a bit fatigued (making it easier to go failure) and then having a rest day or two over the weekend. Maybe a video on this subject at some point?
As a powerlifter that's what I do. We like our strength and some of us like to look good too. I follow the 5/3/1 program, but I also like to through in some light weights and high reps after my workouts for that extra pump. I have noticed it does make a difference.
Hey Jeremy, I’m a big fan of your works, I was wondering if you can show how to perform a Dumbbell chest press and dumbbell flies the correct way.
I do 1 day heavyweights 1 day Pause and then 1 day Lightweights and so on, because I don’t wanna get stiff but I wanna get strong, I box aswell
Another amazing video! Thank you. You've really helped me alot. You've helped me understand man terms and functions of many exercises with the research you show. Thanks.
Thanks! Glad I could be of help!
Hansell Londono indeed
love the videos cuzzin, i think for starters and beginners, its always best to focus on the endurance side so more reps and more runs, than heavier weights and quicker runs, because endurance is always needed, if we are tapping out after 5 minutes vs 30 minutes, i rather have that extra few minutes in other muscles for sure!
Great info. I need to incorporate this into my workout. Thx
no heavyweight no lightweight, you have to find the right weight for you
Wu Tang Clan and keep moving as you get stronger 💯 thats what i do im getting bigger and stronger, i like to lift with proper form
But... heavy and light are relative to each person. 10lbs might be heavy for someone but light for a powerlifter. So yes, heavy and light are completely relevant.
It's heavy or light relative to you
Wrong you have to challenge your body otherwise your body gets used to it
Well I didn't ever gain strength with light weight or "right weight" so now I use heavy weight, I bench 325x5 right now.
4 Rules for a healthy and gain rich life when u train:
1. Rigth form
2. Do EVERYTHING, low reps high reps, short rest periods high rest periods, weigth lifting, calisthenics, weigthed calisthenics, BUT NOT CROSSFIT FOR GODSAKE!
3. Rigth food/nutrition.
4. Listen to your body.
These are just my personal rules
Niemel Hánsa Why not CrossFit?
And cho
Qa5im Qur35hi 95 because doesnt inprove your body at all
zac mann How? Any aerobic/anaerobic exercise will do you good.
Qa5im Qur35hi Stay away from crossfit
I used to think these lightweight dumbbells under my bed are useless. Thanks a lot
This is the only YT channel I found that actually cites papers. Thank you for replacing bro-science with actual science!
I love the way you explain everything nd the way you use your voice volume and your knowledge. It is enjoyable to see and watch. I do not enjoy loud and fast talking like I have seen in many others trainers and fitness gurus. You are such a sweetheart.
after training on and off for over 30 years, I Find using lighter weights results in more consistent gains, fewer skipped workouts, less dread and more workout enjoyment. since entering my 30's (im 48 now) I found high effort/high intensity/heavy weights just became harder and harder to summon up the energy to be ready for the task. Now with a dedicated higher rep workout (super basic bodyweight workout: pushups, pullups, rows, squats x 5 sets each) I've stuck with the program longer than any other time and made much more consistent gains. All the while i feel it has an effect on making stronger tendons and reduced risk of injury. A torn muscle is no joke. Also related to my issues with having a hard time struggling to summon the energy for all out sets to failur, i have embraced the (Russian) idea of leaving a bit of gas in the tank. the belief is that training to failure puts the lifter in a failure mentality, while a strong finish on a set feels like a win, so the lifter feels like a winner! So I stop around the point where i could still do 1 or 2 reps if my life depended on it, but only with great effort.
Thank you so much for the information bro. I searched up this video because i didnt know what to do in the abs crunch machine wether or not i go heavy or low. I just got back to working out and I realize now that some exercises are better with less weight and more reps just because of balance and stability like if i was doing a cable face pull. but I just do it till I can't no more and I count that as a set and then I continue again for the second and the third. As for sets I can do with heavier loads it's usually always something barbell and dumbell related I might have to try that dropset on last set after that but I always do 30 minutes of Calisthenic home workouts at the gym too before going into lifting weight because I believe it's a great way of strength and muscle training and a good warmup
i just thanks you personally because i don't have heavy dumbbell at my house and confused on how to i improve my muscle...but thanks for you i get a lesson from ur lecturer