If you’re reading this, then you’re probably failing in the gym and wondering if lifting light weights vs heavy weights is right for you. Of course there are other reasons for reading this…
- You’ve either hit a plateau
- You’re a beginner
- You’re not seeing any changes in your body
- You’re an intermediate bodybuilder looking to change your current workout plan
Here’s the answer: Light weight vs heavy weight training, when used correctly could improve muscle gains and stimulate weight loss, nonetheless there are more important factors that play a bigger role.
At the end of this article, you’ll get a better understanding of the role light vs heavy weight training plays in your workout. You’ll also discover ways of clearing plateaus.
Can you build muscle mass with light weight vs heavy weight?
You can build muscle mass with any workout plan. You already know that light weights are ideal for improving endurance while heavy weights are suited for hypertrophy. I’m not arguing with that. The problem is too many bodybuilders think that the right workout plan is what will be the game changer for them. In certain instances, this is true. But for the majority of readers, it’s not. There’s something else they aren’t considering.
Is it better to lift light weights or heavy?
During my early years, I’d spend countless hours tweaking my weight training programs. My goal was to gain muscle mass the quickest way possible. In the end however, none of it really mattered.
The scientific community and fitness magazines would have you believe that the workout plans nestled within the pages of its publications were game changers. None of this is true. Fitness magazines sell hope, subscriptions and ad space. Their goal is to make you buy magazines.
There is no concrete answer to light weights vs heavy weights. They’re both effective methods for gaining muscle mass. When used in a periodization cycle, they can elicit muscular development while enhancing recovery. But you already know that. If you’ve read this far, you’re probably fed up. By now, you’re probably looking for the answer to your burning question – light weights vs heavy weights? Which is better?
The answer might upset you.
Can you build muscle with light weight and high reps?
As mentioned earlier you can build muscle with light weight. The question is how much muscle do you want to gain?
If you’re a total beginner looking to add a few pounds of muscle during the summer, then light weight training will do that. If you’re the type who was inactive for years and are now getting back into shape, then light weight will certainly build muscle. But at one point, you will hit the dreaded plateau where gains become non existent. Plateaus aren’t a bad thing. They force you to consider alternatives. If you’re serious and are really looking to make those impressive changes, then eventually your search will be fruitful.
What rep range does heavy weight lifting consist of?
Lifting weight is relative. What’s heavy for me might be light for you. It’s all dependent on your one rep max.
Here’s a quick way to figure out your rep ranges for heavy lifting. For instance, let’s assume my max single rep for bench is 225 lbs. Using 80% of that max weight (225 lbs x .8) means that I might crank out 8-10 reps for my “heavy” set.
Bench Max Single Rep: 225 lbs
Multiplied by 80%
225lbs x .80 = 180lbs
180 is the rep range you would target for 8-10 reps.
Great bodies weren’t built on formulas
But who cares about formulas… You don’t take formulas to the gym. That’s why I don’t want you to rely on fancy formulas. Scientific papers are great, but top level physiques aren’t a byproduct of scientific research. While I attended university, my Kinesiology professors had average bodies – even the ones with extensive strength training backgrounds. That’s not to say they didn’t have it going on in their heyday, but moving forward, they placed great importance on scientific reports. In short, they would always encourage us to rely on the science.
Which exercises should I choose for muscle mass?
To gain muscle mass you need to resort to the meat and potato exercises. Walk into many gyms and you’ll find that most guys are huddled around the bench press and similar stations. If you’re looking to gain serious mess, then consider introducing the following exercises to your routine.
- Clean and press
- Deep squats
- Deadlifts
Clean and press
Clean and press aren’t the most glamorous exercises. They are what I consider to be non translatable exercises. Most guys don’t want to set up the station and hoist a bar overhead. It’s not fun and it doesn’t look like it actually adds any benefit to your workout plan.
I will say this…
Clean and press adds depth to your shoulder girdle. It will make you stronger while you become more explosive. The strength gains from consistent clean and presses will translate to other exercises. It will improve the quality of your seated shoulder presses as well as bench press. It will add thickness to your triceps, which assist in the movement.
Deep squats
Deep squats are great way to overcome fears of training heavy. To some, a fully loaded barbell is intimidating. The trick is to increase the weight gradually and when possible, use a trusted spotter when lifting heavier loads.
Deadlifting
Deadlifts are one of the most demanding exercises you will ever perform. Get your technique on point and add them to your workout plan. Watch the video below for pointers.
Nutrition IS the game changer
Changing your nutritional habits is the single most influential adjustment you could make to your body. Eating is widely neglected among weight lifters. They don’t realize how much of an important role nutrition plays in weight loss and muscle mass. Most people rely on working out hard while hoping those workouts will translate to impressive gains. Instead, they’d be better off just sticking to the same workout plan and altering their caloric intake.
Take the two week challenge
Here’s an easy challenge you can start today. For the following 14 days, add an additional meal to your daily food plan. Keep your current workout program the same. Monitor your progress. Are you seeing any significant changes? If you’re not, they you’re not training hard enough. If you are however, then keep training heavier. The more food you eat, the better you recover. Better recovery leads to better performance in the gym.
Conclusion
If I had to give you a single answer as to how you can improve your body, I’d tell you to take a closer look at your nutrition. Stop tinkering with your workout plan. It’s not solely about light weights vs heavy weights. The problem is in your eating and exercise choices. Get your eating game on point and everything else falls into place.