Switching between both is a big hack. Doing 6 months to a year doing only light weight 30 to 50 reps then switching to heavier 8 to 10 reps. You keep gaining those novelty gains every time you switch because when you train one pathway the other becomes de conditioned priming you for when you switch. Explosive training is another variable that works that many aren't taking about right now.
This makes me really happy. I have lipedema, so my cartilage is weak and hyper-flexible. I injure myself REALLY easily so I have to be really careful how much weight I try to lift or put on a machine. I feel so often like I'm not accomplishing anything... so this is very reassuring that I can use lighter weights and more reps and still improve my strength. Thank you ❤
Fantastic info. Easy to digest. Encouraging for people who think that the only way to make strength gains is by lifting heavy loads. Now they know better and can get at it. 💪
A good thing to share would be any research on those over 50, how to approach resistance training for muscle growth + nutrition. i.e. older people often reduce caloric intake, and nutrition can struggle. Also with the concern of ligaments and joints, is the body of older people reactive to slowly increasing the load on the joint over some period of time along with proper nutrition able to strengthen the joints or ligaments such that heavier weights can be supported properly?
i change the Weights and Reprange between the Sets in the Excercise. Example Bizeps Curl :: Set1 15 Reps 30 Kg, Set2 10 Reps 35 Kg, Set3 6 Reps 45 kG: This is the best way for myself to increase Strenght muscle mass and endurance without skyrocketing the fatigue.
I wish he had expounded on that last statement that light loads target type II muscle fibers. He did state earlier light loads that required up to 30 or 40 reps to failure, which insinuates a threshold beyond which "light" loads will not trigger strength gains or any substantial muscle growth and that seems consistent with the intuitive notion of what sort of physique is commonly seen in long-distance runners and cyclists. They may have better muscle development than the average slacker but nothing like that of a power lifter. Mike Mentzer was always claiming that the 2 keys to muscle growth were stimulation of muscle growth through reaching near failure of that muscle group and recovery, and his premise on using heavier loads with fewer reps coupled with longer than common recovery times was that any exertion of a muscle beyond that required to stimulate growth was wasted effort that cut into a muscles ability to recover. And when I heard that it made sense to me so at 65 years of age I tried it. And I was able to gain nearly 5 pounds of lean mass in a short period of time about 4 months adding nearly an inch to my arms and noticeably larger thighs but I didn't measure them. However lacking a full set of dumbells I wasn't actually in the 4-5 rep territory more like the 8-10 reps, but what I did do was wait longer between sessions 5 days and it seemed to work. Now at one point he had guys training just one set to absolute failure using assisted lifts and negatives to reach a very high level of "failure." Then he didn't have them train again for I believe a whole week.
It sounds like for high repetition training, once the muscle is fatigued, then the increased effort to lift the light weight is as stressful as if it was a heavyweight with lower reps, which makes sense. But then you have to consider the nervous system and other types of issues that heavier training might be better for certain sports rather than taxing yourself doing high reps with full exertion. For example **try doing 30 squats to failure and see how your tennis practice is gonna go after. You probably couldn't walk, let alone sprint.
@@user-xd1xf9rp5p You are utterly clueless. I played professional soccer in Europe....We never lifted weights first and then practice....You are a MALAKA.....Google is your friend.
You're correct I think. I reread the title "Do you need to lift heavy weights for gains?" and realized that they sorta tricked us. Had it read "Do you need to lift heavy weights to maximize gains?" then the answer would've been different. Also "gains" is ambiguous, does he mean size or strength or endurance? Any exercise will produce "gains" just not the same type or quantity.
I've done sets of 60 with 2-3 pound dumbells. High reps definitely works. Early bodybuilders sometimes advocated using light dumbells with high reps also (sometimes as many as 100).
But the fatigue to benefit from a light load to close to failure is exhausting and makes for a long workout session. You can use a heavier load, have less fatigue, shorter session . . I do however agree when nursing a injury or sore joint, light load to close to failure is the way
Depends. If you have a program, strength training 4 weeks and hypertrophy training the next 4 weeks, rotating your diet accordingly, this will benefit gains
But it is better to do both. Medium rep range, mainly for hypertrophy, then low rep range for strength and muscle fiber recruitment, which will then help you get even more hypertrophy in your next medium rep range cycle. Just repeat that and you're going to have the best results. 4 to 6 weeks each. Low rep for strength, and medium rep for size (because higher total training volume = more hypertrophy)
@@Ru4444 Have you consulted a fitness instructor to ensure you're performing your exercises correctly? A lot of people assume they're exercising the right way, but they may actually have poor form that could lead to injuries. Take bench pressing as an example: Many simply lie down and push the weight upwards without realizing that they should be retracting and depressing (moving them back and down) their shoulder blades to avoid shoulder strain and better engage their pectoral muscles. As a second example, consider lat pulldowns or pull-ups. Many individuals fail to retract their scapula and engage their core during these exercises, which can lead to shoulder issues. Adding scapular pull-ups to your workout regimen can fortify your scapular muscles, enabling you to maintain a retracted scapular position more stably and for extended periods, even when lifting heavier weights. It's also important to investigate if any underlying health conditions could be the source of your pain; for example, some people suffer from undiagnosed arthritis.
Maybe the take home message, (you have to go beyond what a muscle is accustomed to to gain muscle growth) is on point, but seeing an Rx come from people who say they lift but don't have good muscularity isn't very encouraging.
there are different types of strength, Endurance strength, absolute strength, explosive strength, strength agility, concentric strength like being able to squeeze for long periods of time. Do whichever one you enjoy
Well. Strength gains will probably be more minimized at very high rep ranges…because for strength you need to constantly challenge the muscle and the mind to lift heavier, not lift the same weight repeatedly. For hypertrophy gains, you should be doing 10reps+. 8 reps at the minimum. But the focus is to do them with enough weight for it to still be challenging but not compromising form. This will increase muscle growth and you still get strong as well. Just not as strong as you would if you were training primarily for strength. Anything above 15 reps, you’re either doing burnout reps, training for muscle endurance, or you’re getting to get a really fast pump.
Said another way: Your workout would be 60-80% shorter if you trained 6-10 reps-rather than 30 reps-same benefit. But wait: likely more pure strength with the shorter, more efficient, time-savings set. Win-win. Strong comes in very handy in life. Got it.
Switching between both is a big hack. Doing 6 months to a year doing only light weight 30 to 50 reps then switching to heavier 8 to 10 reps. You keep gaining those novelty gains every time you switch because when you train one pathway the other becomes de conditioned priming you for when you switch. Explosive training is another variable that works that many aren't taking about right now. You will lose strength when doing the higher reps but you will build it back fast once you start lifting heavy again. Works for hypertrophy tho.
I do 5 reps max Lift heavy and eat more. Simple The 10-12 rep range in ok if you are a beginner or on gear. High reps are not healthy. Heavy lifts make your joints stronger and real muscle.
I don't think he mentioned that you still have to be around 3 reps shy of failure. If she thinks she's training this hard but needs no rest she's very wrong
Heavy weight long term is bad for bones, joints, Adrenal Gland , CNS ,Hormones etc...light weights higher reps is gonna be the one for long term overall health benefits 😊
This is good news. Now I don't have to buy a weight set and equipment to crowd into my small house, but can rely on calisthenics instead. Down with sarcopenia!
He said this information applied to both men and women. As a woman, lifting heavy doesn’t feel right to me, even though it’s what the experts are telling women, especially older women, to do. I’m on the fence about it. 🤔
@@PeaceIsYeshua Yes he said that but sports physiologists like Dr Stacy Sims say it only applies to men because they are extrapolating from research only done on men and then say it applies to both men and women. It doesn't though. Women are not small men.
@@sarahjane6630 Oh, I see what you’re saying!! Wow, that’s crazy that they’d just make an assumption like that. :/ BTW, for anyone reading, I lifted heavy yesterday in that I could only complete 4.5 reps of certain things, BUT, I did the slow burn technique where you move very slowly, and it ends up being much less weight, but yet, I reached muscular failure fast with this method. I’m not certain if it’s as effective as heavy lifting, but I hope so. I didn’t feel any risk of hurting myself by going so slowly. Good luck to everyone. ❤️
What happened to just moving your body to stay healthly and enjoy life. Training your muscles to the point of risking an injury makes no sense to me at all. Proving your manhood by how much pain you can tolerate on a daily basis. No thank you
I'm not a man, so i don't have to prove manhood. I love lifting and i love pushing myself past my limits to uncover strength i never knew i could have... Lifting gives the same endorphins as running. But your body develops muscles. In a way, bodybuilding is a work of art; sculpting. Everyone has their hobby, it's not meant for everyone to understand. Humans want to be challenged, this is just one way to do that now that we don't have to hunt for our food or fight to survive.
This discussion addressed risk and injury. Nothing was said about proving manhood. They addressed sarcopenia which is age related degradation of muscle fibers. In this light, it's about preserving mobility and health which you might actually be interested in. You should try watching the video. Might get something helpful out of it.
The video is about hypertrophy so your comment doesn't really apply here. Not everyone has the goal of lifting 500 lbs tho. Some only care about leg size. And that can be achieved by lower weight. But yes. To be good at lifting 500 lbs you must lift 500 lbs. Pretty much common sense. You could also say Just because you can squat 500 lbs doesn't mean ur gonna win ina fight ;) Plenty of guys who only squat with bodyweight could destroy you ina fight.
I cant take advice from a guy with a bird body about not going heavy. Not only have I went from a skinny guy to big, quick, by going heavy, but almost more importantly, it was a big release for me and for gym-goers I know. Of course saftey precautions are always in order, be responsible and all that Go old school BALLS OUT
What is amazing is that items like nutrition and supplements have gotten better for improving health through a bunch of research...but weightlifting hasn't change. Heavy lifting does the job. The only nutrition thing that people aren't aware...seed oils are so much worse for you than animal fat. Use tallow or butter...not oil.
Him having a small body means nothing. It might not be the look he's going for. However he can still know about the subject if its the field he works in.
My gains were in juicing 20 different vegetables a week, every other day saving the pulp to put back through the next day after a night in spring water. What I noticed was my shoulder tear healed up more in the last year than in the last 40 years. The Total Gym is my exercise machine. Level 3 no more because of joint pain. Ever since going sugarless and wheat/grainless my gains have been a plenty
![VICTOR Denmark Open 2024 | An Se Young (KOR) [1] vs. Gregoria Mariska Tunjung (INA) [5] | SF](http://i.ytimg.com/vi/Y3QEyCih85s/mqdefault.jpg)
Switching between both is a big hack. Doing 6 months to a year doing only light weight 30 to 50 reps then switching to heavier 8 to 10 reps. You keep gaining those novelty gains every time you switch because when you train one pathway the other becomes de conditioned priming you for when you switch. Explosive training is another variable that works that many aren't taking about right now.
This makes me really happy. I have lipedema, so my cartilage is weak and hyper-flexible. I injure myself REALLY easily so I have to be really careful how much weight I try to lift or put on a machine. I feel so often like I'm not accomplishing anything... so this is very reassuring that I can use lighter weights and more reps and still improve my strength. Thank you ❤
maybe research some on collagen, i think its helps with just the things ur describing is ur problem and weakness
The quotes of studies popping up are a great addition to the video.
Fantastic info. Easy to digest. Encouraging for people who think that the only way to make strength gains is by lifting heavy loads. Now they know better and can get at it. 💪
A good thing to share would be any research on those over 50, how to approach resistance training for muscle growth + nutrition. i.e. older people often reduce caloric intake, and nutrition can struggle. Also with the concern of ligaments and joints, is the body of older people reactive to slowly increasing the load on the joint over some period of time along with proper nutrition able to strengthen the joints or ligaments such that heavier weights can be supported properly?
i change the Weights and Reprange between the Sets in the Excercise. Example Bizeps Curl :: Set1 15 Reps 30 Kg, Set2 10 Reps 35 Kg, Set3 6 Reps 45 kG:
This is the best way for myself to increase Strenght muscle mass and endurance without skyrocketing the fatigue.
I wish he had expounded on that last statement that light loads target type II muscle fibers. He did state earlier light loads that required up to 30 or 40 reps to failure, which insinuates a threshold beyond which "light" loads will not trigger strength gains or any substantial muscle growth and that seems consistent with the intuitive notion of what sort of physique is commonly seen in long-distance runners and cyclists. They may have better muscle development than the average slacker but nothing like that of a power lifter. Mike Mentzer was always claiming that the 2 keys to muscle growth were stimulation of muscle growth through reaching near failure of that muscle group and recovery, and his premise on using heavier loads with fewer reps coupled with longer than common recovery times was that any exertion of a muscle beyond that required to stimulate growth was wasted effort that cut into a muscles ability to recover. And when I heard that it made sense to me so at 65 years of age I tried it. And I was able to gain nearly 5 pounds of lean mass in a short period of time about 4 months adding nearly an inch to my arms and noticeably larger thighs but I didn't measure them. However lacking a full set of dumbells I wasn't actually in the 4-5 rep territory more like the 8-10 reps, but what I did do was wait longer between sessions 5 days and it seemed to work. Now at one point he had guys training just one set to absolute failure using assisted lifts and negatives to reach a very high level of "failure." Then he didn't have them train again for I believe a whole week.
It sounds like for high repetition training, once the muscle is fatigued, then the increased effort to lift the light weight is as stressful as if it was a heavyweight with lower reps, which makes sense. But then you have to consider the nervous system and other types of issues that heavier training might be better for certain sports rather than taxing yourself doing high reps with full exertion. For example **try doing 30 squats to failure and see how your tennis practice is gonna go after. You probably couldn't walk, let alone sprint.
First tennis practice...then lift....or any other sport...sport specific training first then lift OR lift on separate days...
@@osint6372 what about sports with multiple practices and year round competition? Nice try buddy
@@user-xd1xf9rp5p You are utterly clueless. I played professional soccer in Europe....We never lifted weights first and then practice....You are a MALAKA.....Google is your friend.
You're correct I think. I reread the title "Do you need to lift heavy weights for gains?" and realized that they sorta tricked us. Had it read "Do you need to lift heavy weights to maximize gains?" then the answer would've been different. Also "gains" is ambiguous, does he mean size or strength or endurance? Any exercise will produce "gains" just not the same type or quantity.
As long as you take it to fatigue it does not matter how long it takes you to get there.
But can you get any type II fibers back after you get old?
I've done sets of 60 with 2-3 pound dumbells. High reps definitely works. Early bodybuilders sometimes advocated using light dumbells with high reps also (sometimes as many as 100).
My ass you are gaining anything other than endurance using 2-3lb dumbbells. Stop getting carried away with this now.
I love Rhonda talking about gains.
But the fatigue to benefit from a light load to close to failure is exhausting and makes for a long workout session. You can use a heavier load, have less fatigue, shorter session . . I do however agree when nursing a injury or sore joint, light load to close to failure is the way
Sweet! 🕺🏽 “everybody wants big muscles but nobody wants to lift heavy ass weights”
Brad and Rhonda is a smart duo!
Thanks for this interview. Great questions.
Depends.
If you have a program, strength training 4 weeks and hypertrophy training the next 4 weeks, rotating your diet accordingly, this will benefit gains
Let me save you some time. The answer is no.
But it is better to do both. Medium rep range, mainly for hypertrophy, then low rep range for strength and muscle fiber recruitment, which will then help you get even more hypertrophy in your next medium rep range cycle. Just repeat that and you're going to have the best results. 4 to 6 weeks each. Low rep for strength, and medium rep for size (because higher total training volume = more hypertrophy)
@@Marco_My_Words Everytime i lift heavy, i hurt myself, im 45 yrs old thats probabily why
@@Ru4444
Have you consulted a fitness instructor to ensure you're performing your exercises correctly? A lot of people assume they're exercising the right way, but they may actually have poor form that could lead to injuries.
Take bench pressing as an example: Many simply lie down and push the weight upwards without realizing that they should be retracting and depressing (moving them back and down) their shoulder blades to avoid shoulder strain and better engage their pectoral muscles.
As a second example, consider lat pulldowns or pull-ups. Many individuals fail to retract their scapula and engage their core during these exercises, which can lead to shoulder issues. Adding scapular pull-ups to your workout regimen can fortify your scapular muscles, enabling you to maintain a retracted scapular position more stably and for extended periods, even when lifting heavier weights.
It's also important to investigate if any underlying health conditions could be the source of your pain; for example, some people suffer from undiagnosed arthritis.
Haha nice. 😎
Thanks
BFR - Blood Flow Restriction training...... to avoid damages and lower the joint pressure from heavy lifting ? thoughts...
Speed skaters get huge legs. Apparently via multi-rep skating strides.
This may be just for newbie gains. Even the short study below them says for people who didn't normally train.
No,he said he did his own study of all types of training, beginner and advanced,and also did different ages,so he covered every which way
And people that just do calisthenics can get pretty big.
Maybe the take home message, (you have to go beyond what a muscle is accustomed to to gain muscle growth) is on point, but seeing an Rx come from people who say they lift but don't have good muscularity isn't very encouraging.
Awesome info!
Somehow I can't see getting real strength from 30rep sets..
Increasing the weight and still hitting 30 reps means strength gain
there are different types of strength, Endurance strength, absolute strength, explosive strength, strength agility, concentric strength like being able to squeeze for long periods of time. Do whichever one you enjoy
Well. Strength gains will probably be more minimized at very high rep ranges…because for strength you need to constantly challenge the muscle and the mind to lift heavier, not lift the same weight repeatedly.
For hypertrophy gains, you should be doing 10reps+. 8 reps at the minimum. But the focus is to do them with enough weight for it to still be challenging but not compromising form. This will increase muscle growth and you still get strong as well. Just not as strong as you would if you were training primarily for strength.
Anything above 15 reps, you’re either doing burnout reps, training for muscle endurance, or you’re getting to get a really fast pump.
Said another way: Your workout would be 60-80% shorter if you trained 6-10 reps-rather than 30 reps-same benefit. But wait: likely more pure strength with the shorter, more efficient, time-savings set. Win-win. Strong comes in very handy in life. Got it.
Why not perform both?
Switching between both is a big hack. Doing 6 months to a year doing only light weight 30 to 50 reps then switching to heavier 8 to 10 reps. You keep gaining those novelty gains every time you switch because when you train one pathway the other becomes de conditioned priming you for when you switch. Explosive training is another variable that works that many aren't taking about right now. You will lose strength when doing the higher reps but you will build it back fast once you start lifting heavy again. Works for hypertrophy tho.
I do 5 reps max
Lift heavy and eat more.
Simple
The 10-12 rep range in ok if you are a beginner or on gear.
High reps are not healthy. Heavy lifts make your joints stronger and real muscle.
Yes is the answer.
Even though your lifting light your still growing and strengthening because you'll, still be adding weight..
I don't think he mentioned that you still have to be around 3 reps shy of failure. If she thinks she's training this hard but needs no rest she's very wrong
Did you watch the whole thing? He did at 3:53
Heavy weight long term is bad for bones, joints, Adrenal Gland , CNS ,Hormones etc...light weights higher reps is gonna be the one for long term overall health benefits 😊
@Starchaser (love your name!), this is what my intuition is telling me too, despite the experts telling us we need to lift heavy.
So Hypertrophy is 8-40?
Heavy is subjective.
This is good news. Now I don't have to buy a weight set and equipment to crowd into my small house, but can rely on calisthenics instead. Down with sarcopenia!
Damn! Just answer the question.
Women aren't small men. This clip is telling you what is right for men only.
He said this information applied to both men and women. As a woman, lifting heavy doesn’t feel right to me, even though it’s what the experts are telling women, especially older women, to do. I’m on the fence about it. 🤔
@@PeaceIsYeshua Yes he said that but sports physiologists like Dr Stacy Sims say it only applies to men because they are extrapolating from research only done on men and then say it applies to both men and women. It doesn't though. Women are not small men.
@@sarahjane6630
Oh, I see what you’re saying!! Wow, that’s crazy that they’d just make an assumption like that. :/ BTW, for anyone reading, I lifted heavy yesterday in that I could only complete 4.5 reps of certain things, BUT, I did the slow burn technique where you move very slowly, and it ends up being much less weight, but yet, I reached muscular failure fast with this method. I’m not certain if it’s as effective as heavy lifting, but I hope so. I didn’t feel any risk of hurting myself by going so slowly. Good luck to everyone. ❤️
What happened to just moving your body to stay healthly and enjoy life. Training your muscles to the point of risking an injury makes no sense to me at all. Proving your manhood by how much pain you can tolerate on a daily basis. No thank you
I'm not a man, so i don't have to prove manhood. I love lifting and i love pushing myself past my limits to uncover strength i never knew i could have...
Lifting gives the same endorphins as running. But your body develops muscles. In a way, bodybuilding is a work of art; sculpting.
Everyone has their hobby, it's not meant for everyone to understand.
Humans want to be challenged, this is just one way to do that now that we don't have to hunt for our food or fight to survive.
This discussion addressed risk and injury. Nothing was said about proving manhood. They addressed sarcopenia which is age related degradation of muscle fibers. In this light, it's about preserving mobility and health which you might actually be interested in. You should try watching the video. Might get something helpful out of it.
Go HEAVY or GO HOME!!!
Lifting heavy creates muscle mass and bone density. Two things you lose after 55. Most will deteriate faster without training.
Do you even lift bro
👍
Most people commenting dont want to lift Heavy cause it’s hard …! There not weak there just scared!!
"I got to squatting 500lbs by lifting light weights" said no-one, ever.
No I agree it's probably skill specific as well. SAID principle. But I don't think they said same levels of strength? Only same levels of hypertrophy.
@@alexmedh This was my takeaway too. This discussion was primarily about hypertrophic gains, not necessarily peak max strength.
@@anaveragehuman2937 Good thing 99% of the population don't need to squat 500 lb.
The video is about hypertrophy so your comment doesn't really apply here. Not everyone has the goal of lifting 500 lbs tho. Some only care about leg size. And that can be achieved by lower weight. But yes. To be good at lifting 500 lbs you must lift 500 lbs. Pretty much common sense. You could also say Just because you can squat 500 lbs doesn't mean ur gonna win ina fight ;) Plenty of guys who only squat with bodyweight could destroy you ina fight.
And why do I want to squat 500 lbs???
tldr?
I cant take advice from a guy with a bird body about not going heavy. Not only have I went from a skinny guy to big, quick, by going heavy, but almost more importantly, it was a big release for me and for gym-goers I know. Of course saftey precautions are always in order, be responsible and all that
Go old school BALLS OUT
What is amazing is that items like nutrition and supplements have gotten better for improving health through a bunch of research...but weightlifting hasn't change. Heavy lifting does the job. The only nutrition thing that people aren't aware...seed oils are so much worse for you than animal fat. Use tallow or butter...not oil.
Then why are you watching the video in the first place? You seem to know everything already
It depends on the goal.....and the sport in question.
@@seanmaher9263 Good question? Maybe I like getting perspectives from across the board. You can never learn enough.
Him having a small body means nothing. It might not be the look he's going for. However he can still know about the subject if its the field he works in.
Looking at him it's hard to take his words seriously when it comes to gain.
Cause he‘s not roided out of his mind?
He looks fit and strong to me…
This is a joke...right?:
My gains were in juicing 20 different vegetables a week, every other day saving the pulp to put back through the next day after a night in spring water. What I noticed was my shoulder tear healed up more in the last year than in the last 40 years. The Total Gym is my exercise machine. Level 3 no more because of joint pain. Ever since going sugarless and wheat/grainless my gains have been a plenty
And eating lots of broccoli microgreens
You gotta get off the juice man
@@Simon-talks I don't think my juicing and yours are the same