I had to re-read this research multiple times to wrap my head around it. After all, I love lifting heavy things...it's my idea of fun. And naturally, when you think about building muscle, you think about lifting heavy weights, right? Well, after reading a number of articles and research on this idea, I've come to the conclusion that yes...light weights can actually be just as good, if not better (in some ways), than heavy weights for building muscle.
This is one of the research papers that surprised me. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men., by noted exercise scientist, Brad Schoenfeld (et al). Here's a summary of the results, taken from the abstract (I'll break it down for you below as well). In this study, Low Load (High Reps) was a weight that allowed 25-35 reps. High Load (Low Reps) was 8-12 reps.
"Both High Load and Low Load conditions produced significant increases in thickness of the elbow flexors (5.3 vs. 8.6%, respectively), elbow extensors (6.0 vs. 5.2%, respectively), and quadriceps femoris (9.3 vs. 9.5%, respectively), with no (statistically) significant differences noted between groups.”
“Improvements in back squat strength were significantly greater for High Load compared with Low Load (19.6 vs. 8.8%, respectively), and there was a trend for greater increases in 1 repetition maximum (1RM) bench press (6.5 vs. 2.0%, respectively).”
“Upper body muscle endurance (assessed by the bench press at 50% 1RM to failure) improved to a greater extent in Low Load compared with High Load (16.6 vs. -1.2%, respectively).”
“These findings indicate that both High Load and Low Load training to failure can elicit significant increases in muscle hypertrophy (size) among well-trained young men; however, High Load training is superior for maximizing strength adaptations."
The key takeaways from this study...
1. Both High Load and Low Load training were about equally effective for building muscle mass (size, hypertrophy).
2. The study used well-trained (male) subjects, not untrained subjects, making it actually appropriate for experienced lifters to draw conclusions from.
3. High Load results in greater strength gains than Low Load (not surprising due to training specificity).
What this means beyond the raw data...In further reading I've done on the subject, the reason suggested for this effect is that muscle growth is due to effort you put in at the END of the set, regardless of the resistance used (to a degree) and how many reps it takes you to get there.
In other words, hitting failure after 25 reps can just as effective for stimulating muscle growth as hitting failure after 8 reps. The key is how hard you push at the end of the set.
The practical upshot of this is that the weights you use for 25 reps sets are MUCH lighter than for 8 rep sets, making the training easier on the nervous system, the hormonal systems and the connective tissue, which will be faster to recover from.
Also, because you're using lighter weight, it's easier to maintain good form, which means more effective targeting of the muscle. I find this concept absolutely fascinating. Because it shows proof that you CAN build muscle very effectively with light weights.
What's the best way to put this concept to work? You could very easily put together a workout based on higher rep sets and see good results, taking advantage of this concept.
“Improvements in back squat strength were significantly greater for High Load compared with Low Load (19.6 vs. 8.8%, respectively), and there was a trend for greater increases in 1 repetition maximum (1RM) bench press (6.5 vs. 2.0%, respectively).”
“Upper body muscle endurance (assessed by the bench press at 50% 1RM to failure) improved to a greater extent in Low Load compared with High Load (16.6 vs. -1.2%, respectively).”
“These findings indicate that both High Load and Low Load training to failure can elicit significant increases in muscle hypertrophy (size) among well-trained young men; however, High Load training is superior for maximizing strength adaptations."
The key takeaways from this study...
1. Both High Load and Low Load training were about equally effective for building muscle mass (size, hypertrophy).
2. The study used well-trained (male) subjects, not untrained subjects, making it actually appropriate for experienced lifters to draw conclusions from.
3. High Load results in greater strength gains than Low Load (not surprising due to training specificity).
What this means beyond the raw data...In further reading I've done on the subject, the reason suggested for this effect is that muscle growth is due to effort you put in at the END of the set, regardless of the resistance used (to a degree) and how many reps it takes you to get there.
In other words, hitting failure after 25 reps can just as effective for stimulating muscle growth as hitting failure after 8 reps. The key is how hard you push at the end of the set.
The practical upshot of this is that the weights you use for 25 reps sets are MUCH lighter than for 8 rep sets, making the training easier on the nervous system, the hormonal systems and the connective tissue, which will be faster to recover from.
Also, because you're using lighter weight, it's easier to maintain good form, which means more effective targeting of the muscle. I find this concept absolutely fascinating. Because it shows proof that you CAN build muscle very effectively with light weights.
What's the best way to put this concept to work? You could very easily put together a workout based on higher rep sets and see good results, taking advantage of this concept.
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