How to Build Muscle with Light Weight (3 science-based tips)
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Date: 2022-04-12
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Comments and reviews: 9
Aidan
Changing weight and reps through a set is a good way of forcing stimulation of more muscle fibres. It also helps warm the muscle up adequately before you get close to or above 80% of your 1rep max.
E. g 4 sets of barbell squats (these are just arbitrary numbers):
Set 1: 15 reps at 50kgs
Set 2: 12 reps at 60kgs
Set 3: 8 reps at 70kgs
Set 4: 6 reps at 80kgs
I have to say I've personally had better hypertrophy results from doing more sets at higher reps. That's just the way my body responds though.
Some people stack on muscle just by lifting heavy. My bro is like that. He can stack on weight and do sets of 3-5 rep compounds and he blows up
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Changing weight and reps through a set is a good way of forcing stimulation of more muscle fibres. It also helps warm the muscle up adequately before you get close to or above 80% of your 1rep max.
E. g 4 sets of barbell squats (these are just arbitrary numbers):
Set 1: 15 reps at 50kgs
Set 2: 12 reps at 60kgs
Set 3: 8 reps at 70kgs
Set 4: 6 reps at 80kgs
I have to say I've personally had better hypertrophy results from doing more sets at higher reps. That's just the way my body responds though.
Some people stack on muscle just by lifting heavy. My bro is like that. He can stack on weight and do sets of 3-5 rep compounds and he blows up
reply
Ivares
Unless you have the composition of a bison and are able to take light weights to failure, you will likely not build any noticeable muscle worth a mention. Fact is you have to make your muscles think that they can-t support you under the stress you give them. And the only way you-re going to do that is by giving them a load which they-re unequipped to handle. This means going to as close to failure as you can. Don-t tickle your muscles, gents. Care for them, nourish them but destroy them in return. to the point that your body can handle within reason, of course.
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Unless you have the composition of a bison and are able to take light weights to failure, you will likely not build any noticeable muscle worth a mention. Fact is you have to make your muscles think that they can-t support you under the stress you give them. And the only way you-re going to do that is by giving them a load which they-re unequipped to handle. This means going to as close to failure as you can. Don-t tickle your muscles, gents. Care for them, nourish them but destroy them in return. to the point that your body can handle within reason, of course.
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Gary
I've tried a lot of different routines but for me, high reps have never produced muscle growth. I've tried many of the recommendations including some of these you tube videos for extended periods of time but only mechanical stress (heavier weights) on the muscles produce growth. I'm talking in the range of 8-12 reps. Lower than that puts more stress on tendons and ligaments and could cause problems like injuries and tendonitis. Light weights might grow muscle tissue in beginners, but no experienced lifters will benefit.
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I've tried a lot of different routines but for me, high reps have never produced muscle growth. I've tried many of the recommendations including some of these you tube videos for extended periods of time but only mechanical stress (heavier weights) on the muscles produce growth. I'm talking in the range of 8-12 reps. Lower than that puts more stress on tendons and ligaments and could cause problems like injuries and tendonitis. Light weights might grow muscle tissue in beginners, but no experienced lifters will benefit.
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Pacal
Whenever I pull a muscle, or have any type of soreness due to lifting, I will always opt to reducing the weight (that I can bear with the pain) and then increase the reps with the same exercise that was bothering me in the first place. Often my soreness is gone after 3 days. Resistance bands can be a great way to fix this problem as well.
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Whenever I pull a muscle, or have any type of soreness due to lifting, I will always opt to reducing the weight (that I can bear with the pain) and then increase the reps with the same exercise that was bothering me in the first place. Often my soreness is gone after 3 days. Resistance bands can be a great way to fix this problem as well.
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#GizzyCredit
Yo, I'm doing the beachbody Co trol Freak program and I'm seeing more results with 10lbs and 15lbs weights then when I was doing heavy weights at the gym, I'm doing it all from home, I'm feeling great as well
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Yo, I'm doing the beachbody Co trol Freak program and I'm seeing more results with 10lbs and 15lbs weights then when I was doing heavy weights at the gym, I'm doing it all from home, I'm feeling great as well
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Iron
How does the restriction of blood flow help you train better? Lmao! You-re restricting oxygen from going into your muscles. Therefore, the muscles don-t grow without oxygen and blood flow! Lmao
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How does the restriction of blood flow help you train better? Lmao! You-re restricting oxygen from going into your muscles. Therefore, the muscles don-t grow without oxygen and blood flow! Lmao
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sagiv
Hey I can workout from Sunday-Thursday what split I should do? And how much days? 4 day with rest day between? Or 5 days in a row? I am training for 7 years but not in good shape right now
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Hey I can workout from Sunday-Thursday what split I should do? And how much days? 4 day with rest day between? Or 5 days in a row? I am training for 7 years but not in good shape right now
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Jack
U saved me from depression. I am suffering from sciatica disc hermination and can only lift very low weoghts, now I know I can keep muscles even training with such a small amount! Thanks!
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U saved me from depression. I am suffering from sciatica disc hermination and can only lift very low weoghts, now I know I can keep muscles even training with such a small amount! Thanks!
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greenrobot5
You can build muscle with light weights, as long as you have another heavy day for those same muscles, like in your 5 day split video
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You can build muscle with light weights, as long as you have another heavy day for those same muscles, like in your 5 day split video
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