Heavy vs Light Weights (SCIENCE DECIDES)
video description
Date: 2024-03-08
Related videos
Comments and reviews: 19
CraniumExRectum
Thank you for this video. It's helpful. I do have a request for clarification.
I am 57, and I have always varied my workouts. I do several months of 3 sets of 12 (that's sort of a baseline routine) working separate muscle groups; back, chest, triceps, biceps, legs, shoulders. Then I do a couple months of single set, heavy weight, full body workouts doing anterior and posterior Monday and Thursday. Then I go back to the 6 muscle group approach with just a couple exercises in each doing light weights to failure for 4 to 6 weeks. (It can only be a couple exercises because it is very fatiguing) So I regularly switch up my workouts.
The clarification for me, being 50, is: Do I follow the 10/40/50 split when doing the baseline workout Or should that split be an overlay for every type of workout The confusion for me is how to use that split when Im doing just a few weeks of light weights to failure
Thank you, Jeff. I have a bunch of your videos bookmarked and I use them as a reference library.
reply
Thank you for this video. It's helpful. I do have a request for clarification.
I am 57, and I have always varied my workouts. I do several months of 3 sets of 12 (that's sort of a baseline routine) working separate muscle groups; back, chest, triceps, biceps, legs, shoulders. Then I do a couple months of single set, heavy weight, full body workouts doing anterior and posterior Monday and Thursday. Then I go back to the 6 muscle group approach with just a couple exercises in each doing light weights to failure for 4 to 6 weeks. (It can only be a couple exercises because it is very fatiguing) So I regularly switch up my workouts.
The clarification for me, being 50, is: Do I follow the 10/40/50 split when doing the baseline workout Or should that split be an overlay for every type of workout The confusion for me is how to use that split when Im doing just a few weeks of light weights to failure
Thank you, Jeff. I have a bunch of your videos bookmarked and I use them as a reference library.
reply
rabbitez
Both do the same thing. You hit failure quicker with heavy weights, and will be unable to perform additional reps with that weight because it's too physically taxing. With lighter weights, you are more likely to be able to push out a few more reps.
Just forcing out more reps with heavy weights is likely to result in injury. Doing lots of reps with lighter weight is more time consuming and the repeated movement is more likely to increase wear on the joints.
Therefore it makes the most sense to (after warming up with light weight) reach failure or near failure with heavier weights, and then continue with lighter weights to get additional muscle stimulus.
Source: my ass (I have huge glutes)
reply
Both do the same thing. You hit failure quicker with heavy weights, and will be unable to perform additional reps with that weight because it's too physically taxing. With lighter weights, you are more likely to be able to push out a few more reps.
Just forcing out more reps with heavy weights is likely to result in injury. Doing lots of reps with lighter weight is more time consuming and the repeated movement is more likely to increase wear on the joints.
Therefore it makes the most sense to (after warming up with light weight) reach failure or near failure with heavier weights, and then continue with lighter weights to get additional muscle stimulus.
Source: my ass (I have huge glutes)
reply
vs1146
I mean, you can build muscle with both. Hypertrophy is what matters more than how you get there IMHO. The reason why I favour lighter weight for certain muscle groups is because I find it easier to achieve mind-muscle connection. I do it with biceps primarily, including the leg biceps, i. e. the hamstrings. For some reason, I can't achieve mind-muscle connection with those muscles without dropping the weight to where I can do 15-20 reps. When I'm training for strength, though, I just do heavy compound movements with a bit of lighter accessory work.
reply
I mean, you can build muscle with both. Hypertrophy is what matters more than how you get there IMHO. The reason why I favour lighter weight for certain muscle groups is because I find it easier to achieve mind-muscle connection. I do it with biceps primarily, including the leg biceps, i. e. the hamstrings. For some reason, I can't achieve mind-muscle connection with those muscles without dropping the weight to where I can do 15-20 reps. When I'm training for strength, though, I just do heavy compound movements with a bit of lighter accessory work.
reply
nwshull
To me that means while in an individual set it doesn't matter, but heavy weight is probably better to organize an overall workout with. Heavy weight takes significantly less time for the overall workout and for most is probably more pleasant, since you have to get to failure with a lot more grind reps. If you're going to do 3 sets of 30 for 5 or 6 exercises, that's probably going to be a much longer and painful than 3 sets of 6-8 over 5 or 6 exercises. You also though don't get as much benefit for building strength and bone and joint strength.
reply
To me that means while in an individual set it doesn't matter, but heavy weight is probably better to organize an overall workout with. Heavy weight takes significantly less time for the overall workout and for most is probably more pleasant, since you have to get to failure with a lot more grind reps. If you're going to do 3 sets of 30 for 5 or 6 exercises, that's probably going to be a much longer and painful than 3 sets of 6-8 over 5 or 6 exercises. You also though don't get as much benefit for building strength and bone and joint strength.
reply
natman5696
44 yr old Yorkshireman here Jeff, watching you're vids for years, usually with a beer in my hand thinking I'm gonna start doin some of this soon the soon came 4 months ago when I binned off the beer, dropped 2 stone, dusted off my bench and dumbbells, following your dumbbell only workouts, and seeing some real gains, not just in strength and my t-shirt fitting better but also with in myself. You're a true gent mate, Jessie too. Thanks for all that you've done lads! Appreciate it! A lot! Peace!
reply
44 yr old Yorkshireman here Jeff, watching you're vids for years, usually with a beer in my hand thinking I'm gonna start doin some of this soon the soon came 4 months ago when I binned off the beer, dropped 2 stone, dusted off my bench and dumbbells, following your dumbbell only workouts, and seeing some real gains, not just in strength and my t-shirt fitting better but also with in myself. You're a true gent mate, Jessie too. Thanks for all that you've done lads! Appreciate it! A lot! Peace!
reply
christophero55
Really good information thank you. As a beginning lifter I have almost naturally/organically followed a similar pattern of heavy/moderate/light weight lifting. The one thing that I really stress now after watching your videos is going to failure (or one rep away from failure) on every set. Generally I think the quality of my workouts and my recovery has improved greatly since following some of your advice. Thanks for what you do and for making the information available on a free platform.
reply
Really good information thank you. As a beginning lifter I have almost naturally/organically followed a similar pattern of heavy/moderate/light weight lifting. The one thing that I really stress now after watching your videos is going to failure (or one rep away from failure) on every set. Generally I think the quality of my workouts and my recovery has improved greatly since following some of your advice. Thanks for what you do and for making the information available on a free platform.
reply
dadp12780
Im in my mid 40s, natural lifter and on the leaner side of the scale. Thru trial and error, I found that moderate weight, 10-15 rep range with a slower controlled eccentric has been the most effective for me. The best driver of growth for me is time under tension, around 35-40 secs per set, close to failure. Im older and cant handle too heavy weight and I have arthritis and other joint problems so high reps are no good for me too. I had to find the middle ground that worked.
reply
Im in my mid 40s, natural lifter and on the leaner side of the scale. Thru trial and error, I found that moderate weight, 10-15 rep range with a slower controlled eccentric has been the most effective for me. The best driver of growth for me is time under tension, around 35-40 secs per set, close to failure. Im older and cant handle too heavy weight and I have arthritis and other joint problems so high reps are no good for me too. I had to find the middle ground that worked.
reply
PeteDetective
Paused at 2: 40 (nothing to see there, don't click that tho Jeff does look like he's had a stroke on the freeze frame) and I always apply the controlling the weight through space thing so I will often use light weight but go crazy slow on the way up, opposite of the heavy slow on the way down and that warms me up at the same time.
No idea if that has any bearing but I like it coz it's way easier to get the mind muscle thing when one goes mad slow.
reply
Paused at 2: 40 (nothing to see there, don't click that tho Jeff does look like he's had a stroke on the freeze frame) and I always apply the controlling the weight through space thing so I will often use light weight but go crazy slow on the way up, opposite of the heavy slow on the way down and that warms me up at the same time.
No idea if that has any bearing but I like it coz it's way easier to get the mind muscle thing when one goes mad slow.
reply
J. D. Mc.
I do medium/heavy weight. Slow and controlled until i can't do more reps. Then i typically drop that weight, grab lighter and continue tell failure. (NOTE: If i can't get at least 6 slow reps with the heavier weight i will lower it. I typically get 8 to 12 slow reps, REALLY earning the last 2 reps)
My main focas is the contraction. I want to feel the pump/burn every single set or i feel like im wasting my time. Secondary focas, TUT and ROM.
reply
I do medium/heavy weight. Slow and controlled until i can't do more reps. Then i typically drop that weight, grab lighter and continue tell failure. (NOTE: If i can't get at least 6 slow reps with the heavier weight i will lower it. I typically get 8 to 12 slow reps, REALLY earning the last 2 reps)
My main focas is the contraction. I want to feel the pump/burn every single set or i feel like im wasting my time. Secondary focas, TUT and ROM.
reply
sciWraith
Based on what you're saying it seems to me that the heavier weights have a smaller range of reps to failure than the lighter weights. It might be good to follow up any heavier set with a lighter set to reduce risk of injury when attempting to reach that point of failure.
Example: Reps to failure, Heavy (7 to 8, Light (23 to 26); Do 7 Heavy, and then immediately switch to Light and finish with what, 3 to 4 to reach failure
reply
Based on what you're saying it seems to me that the heavier weights have a smaller range of reps to failure than the lighter weights. It might be good to follow up any heavier set with a lighter set to reduce risk of injury when attempting to reach that point of failure.
Example: Reps to failure, Heavy (7 to 8, Light (23 to 26); Do 7 Heavy, and then immediately switch to Light and finish with what, 3 to 4 to reach failure
reply
jgarzajr2347
Great job Jeff. How about Military and gymnast use high rep body weight. That can vary from 100%-35% weight depending on exercises. Why are Gymnast bulky and Soldiers are lean. I never weighed More than 170lbs at 5'11. Plus Rucking long distance with medium weighted(80lb) rucksack also HELPED.
AIRBORNE, AIR ASSAULT, DESERT SHIELD/STORM / OEF / OIF . Keep on working guys
reply
Great job Jeff. How about Military and gymnast use high rep body weight. That can vary from 100%-35% weight depending on exercises. Why are Gymnast bulky and Soldiers are lean. I never weighed More than 170lbs at 5'11. Plus Rucking long distance with medium weighted(80lb) rucksack also HELPED.
AIRBORNE, AIR ASSAULT, DESERT SHIELD/STORM / OEF / OIF . Keep on working guys
reply
johndouglas1294
You also, have to keep in mind the overuse injuries. yes, may be a lighter load, in term of weight, but constantly doing 30 reps each set, you will have tendinitis. especially the older you get.
Just keep happy medium, gains will come. Once they stop, change something small. Or just be happy with what you have.
We need not over complicate a simple process.
reply
You also, have to keep in mind the overuse injuries. yes, may be a lighter load, in term of weight, but constantly doing 30 reps each set, you will have tendinitis. especially the older you get.
Just keep happy medium, gains will come. Once they stop, change something small. Or just be happy with what you have.
We need not over complicate a simple process.
reply
davidwagner9644
You can make a light weight heavy but you can never make a heavy weight light.
All you need to do is use tempo with light weight to make the weight heavier.
Try this, lower the weight for 5 seconds. The raise the weight for 5 seconds. If you can make a rep last 8 to 12 seconds you build muscle.
You can also use low rep to build strength with tempo.
reply
You can make a light weight heavy but you can never make a heavy weight light.
All you need to do is use tempo with light weight to make the weight heavier.
Try this, lower the weight for 5 seconds. The raise the weight for 5 seconds. If you can make a rep last 8 to 12 seconds you build muscle.
You can also use low rep to build strength with tempo.
reply
JaxBlade
Great video & love the information as always, for me I love switching back and forth these days, High reps to Muscle Failure really helped me a lot when recovering from an injury but also help my conditioning when doing more MMA/Boxing stuff so I always add them into my gym sessions along with the heavy lifting cause def Agreed they both have their benefits
reply
Great video & love the information as always, for me I love switching back and forth these days, High reps to Muscle Failure really helped me a lot when recovering from an injury but also help my conditioning when doing more MMA/Boxing stuff so I always add them into my gym sessions along with the heavy lifting cause def Agreed they both have their benefits
reply
heathroush5343
I trained a guy that said he lifted until he thought he had 1 rep left in the tank. I said that we should do bicep curls to complete failure, just to make sure. He said when he would have normally dropped. He then did another 6 reps. He was shocked. He said later that he was then sore for several days afterwards. He has since changed how he lifts.
reply
I trained a guy that said he lifted until he thought he had 1 rep left in the tank. I said that we should do bicep curls to complete failure, just to make sure. He said when he would have normally dropped. He then did another 6 reps. He was shocked. He said later that he was then sore for several days afterwards. He has since changed how he lifts.
reply
athleanx
Based on personal experience and depending on the exercise say for raw mass, heavy. But for general strength, health, stability, etc, reps is just fine as well. They are probably similar results wise if im being honest. Its funny though because im doing lighter weight more reps on almost every exercise im doing right now and im still gaining mass.
reply
Based on personal experience and depending on the exercise say for raw mass, heavy. But for general strength, health, stability, etc, reps is just fine as well. They are probably similar results wise if im being honest. Its funny though because im doing lighter weight more reps on almost every exercise im doing right now and im still gaining mass.
reply
tested123
i have learned to pick a rep range that feels good. a good pump and maybe a burn. thats the sweet spot. its different for each muscle. i have also recently slowed down my negatives where possible and it has made a huge difference in my results. my bicep curls have like a 3 or 4 second negative. dont let gravity steal away half your reps!
reply
i have learned to pick a rep range that feels good. a good pump and maybe a burn. thats the sweet spot. its different for each muscle. i have also recently slowed down my negatives where possible and it has made a huge difference in my results. my bicep curls have like a 3 or 4 second negative. dont let gravity steal away half your reps!
reply
athleanx
Whichever you’re not currently doing is more effective. Your body will adapt. If you’re used to doing sets of 8-10 then sets of 20-30 will be super stimulative and vice versa. It also depends on the exercise. I’d never do sets of 20-30 for squats or RDLs because your cardio and lower back will tire before the target musculature
reply
Whichever you’re not currently doing is more effective. Your body will adapt. If you’re used to doing sets of 8-10 then sets of 20-30 will be super stimulative and vice versa. It also depends on the exercise. I’d never do sets of 20-30 for squats or RDLs because your cardio and lower back will tire before the target musculature
reply
sojournern
I'm not sure where you're getting the distinction between light, moderate and heavy. I'm not seeing any results in the science that show there are different muscle fibers stimulated with different weights and different reps. According to the science you get the same results as long as you go to failure or almost to failure.
reply
I'm not sure where you're getting the distinction between light, moderate and heavy. I'm not seeing any results in the science that show there are different muscle fibers stimulated with different weights and different reps. According to the science you get the same results as long as you go to failure or almost to failure.
reply
Add a review, comment
Other channel videos
