Why Lifting Light Weight Is A Waste Of Your Time
One of the most common things I hear at the gym is this:
“If you want to grow you have to lift heavy for low reps, and if you want to get cut you have to lift light weight for high reps.”
And while those statements could be right, it doesn’t mean they are.
There are only three main causes of muscle growth:
- Getting stronger over time
- Slightly damaging the muscle
- Burning out the muscle
And while you can do all three with light weights, it’s not your best bet especially when you’re new.
Here’s what I recommend instead:
- Get stronger on barbell flat bench.
- Get stronger on dumbbell shoulder press.
- Get stronger on seated machine rows.
- Get stronger on chin ups.
- Get stronger on Bulgarian split squats.
- Get stronger on hyperextensions.
- Train abs and calves every week.
Do this for a year and your physique will change.
The terms ‘light’ and ‘heavy’ aren’t really measurable, but getting stronger is.
For example, if you can do 3 assisted chin ups today and work your way up to doing 8 strict body weight chin ups, your back will be forced to grow.
If you take those 8 body weight chin ups to 4-6 reps with 45lbs attached, your back will be even bigger.
The same goes for any other muscle group.
Combine your strength based training with the right amount of food and rest and you’ll be building muscle on command.
And if you’re looking for more on how to build strength and get lean without living in the gym or giving up your favorite foods, go here:
P.S. There is one exception where using ‘light weight’ will build muscle: