very true i made a mistake with that one with my biceps triceps training, because i could bareley lift it i was swining the bells instead of training those muscle groups till i tried lifting those musclegroups with more lighter weight with better form
18 years lifting here, I've went from doing high rep hypertrophy training to low rep strength training, sometimes even a 3×1 I built the foundation in the beginning but once I started lifting heavy my body composition changed for the better. I can say both of them combined yields the best results.
Hey.. can I ask a question, what do you mean by 3x1? 3 sets for 1 rep? Are you doing pyramid sets? My BMI is below normal, I'm trying to get to slightly above average, that's why I'm asking these questions
Your right of course, on the other hand heavy weights are very hard on your joints and tendons. If you plan on getting old, and most of us do, you might want to keep the heavy weights not quite so heavy. I'm in my early sixties and for most of this year have been doing light weights (elbow problem) and I'm basically doing not too bad.
I think you should lift heavy when you eat right and sleep right, if you don’t eat and sleep right you’ll just leave your destroyed and prone to injury
Common sense says cycle your loads, periodize for safety, progress, long term growth. Train hvy all the time leads to injury n burnout once hit mid30s especially. Train too light n is just a cardio wo. Moderate is best as proper form, steady strength and muscle increase and safer on joints ligaments tendons... Solution... Train hvy only 1-2x week Train Moderate 2-3 x week 1-2 Rest days to grow stronger, muscle size. A good eg. 3 sets of 1 ex Week1 65pc, 75pc, 85pc Week2 60pc 70pc 80pc Week 3 70pc, 80pc, 90pc Week 4 55pc, 65pc, 75pc Rpt or Rest xtra week.
You should eat and sleep right All the time not just win lifting heavy WTF told you that just for sleep and eating just one time will make a difference
Bro, the last point is absolutely on point but so undervalued! This year my wife was diagnosed with Grade 2 Breast Cancer and in order to best support her and our two young boys, I continued to train and in fact harder. The resiliency training has given me translated to being strong and supportive at home. This is what it is truly for! 8 months later, l am also happy to say that she is clear ❤
Hace unos 4 años que empecé a entrenar fuerza, y a lo largo del camino fui aprendiendo mucho sobre mi mismo, el desafío es definitivamente más psicológico y mental que físico. Gracias a personas y equipos como vos y el tuyo sigo aprendiendo y recibiendo motivación, muchas gracias!
Not sure this is entirely true. Rep ranges of 5 to 30 have been found to elicit similar hypertrophic gains if sets are taken close to or at failure point. Obviously, above that (30 reps) you're stepping in to endurance and cardiovascular exercise.
44 years old, started gym 15 months ago. I'm 91kg, 180cm. Deadlift 200kg, bench 115kg. I've become massive, and the majority of my training has focused on nothing but heavy weights. I lift the maximum I possibly can every time to hit roughly 10 reps on the first set. I give every set, everything I got, every time. I sleep a lot, eat well, and take supplements. This is just my performance outcome. Take it as you will. I couldn't be happier with my performance thus far. I do not touch light weights. I also strive to be really strong, and I am aiming for a tank build with like 18% bodyfat. I'm sorry, every lightweight training person in my gym has not changed since I started. I started at 98kgs now I'm 91 with muscle. All the best. You can pass on your 1kg weights to your little sister.
I can think of 7 plus reasons to lift lite with lots of reps after 60 yrs old when you've lifted most of your life and done bull work. Rather than ever lifted and worked in a cubicle
Science suggets you can build muscle anywhere from 6-30 reps. While I believe that anything over 15 may build less muscle, you don't need to be in the 6-9 rep range to build more. Furthermore, time under tension is crucial for building muscle, as is less rest between sets. People rest way too long overall. Push the muscle with TUT and less rest. You can be in the 10-15 rep range and i assure you there won't be much difference thsn what Max is suggesting.
Wo this is a very amazing and superb video bro telling about this topic of why we should lift heavy and keep it up and keep up the great work as always and take care Keep smiling always
Quick question if anyone knows. Can you lift heavy in thinner 1.80m barbells? In my lack of experience, i bought 1 and have been using it until my palms started to ache with heavier disks recently. Should i get standardized 2.20 m barbells for optimal results or less pain?
you are defining "lifting heavy" as a 6-9 rep range? Isnt lifting heaving 3-5 rep range? 6-9 is hybrid, 12 plus reps is hypertrophy training and not considered "lifting heavy".
@@heisenbones420 Slower, controlled movements emphasize the eccentric phase which is crucial for muscle growth.. Fact. On the other hand, heavy lifting focuses more on neural adaptations for strength.. Both have benefits but consistently lifting heavy can place significant stress on your joints, tendons, and ligaments increasing the risk of injury over time. That’s not just theory mate I know at least 3 friends who’ve suffered joint and tendon injuries after years of heavy lifting.. Balance and proper form are key to staying strong and injury free 👌
@@exoticspeedefy7916 I mean, obviusly by continously lifting very heavy you can get injuries. I follow a plan in which I lift heavier for less reps some days and other days lighter for higher reps.
@@exoticspeedefy7916skill issue, been lifting like this since 2013 in the Marines. If somebody would have joint issues from the combination, oh it’d be me. Skill issue, get better, your friends form are just mediocre.
@@datguynameddex That’s awesome you’ve been lifting since 2013 without any issues, sounds like your joints are built different. But not everyone has Marine tier genetics, and even great form doesn’t make you immune to wear and tear over time.. Heavy lifting does inherently stress the joints and tendons, especially with age or inadequate recovery.. It’s not always a skill issue, some people just prioritize longevity over ego lifting. Slower, controlled movements offer a safer way to build muscle without rolling the dice on joint health..
The heavier the weight and the faster you lift it, the more power you generate, this ties power to force and velocity, not time alone It's not a definition of "power" from physics🙂
There's usually real good info on here but this one I have to disagree. heavy weight is NOT essential to overall fitness especially building muscle. I was caught up on that once. Time Under Tension is wat really builds that muscle.
Wanting to build a big, muscular physique without lifting heavy is like building the biggest and most beautiful mansion without erecting industrial grade pillars. You can never become big if you don’t have some strength- show me a professional bodybuilder who struggles to bench 315lbs for reps. It doesn’t exist.
You are wrong in this aspect.... Don't ive tentative answers... Begginers should know the process and action of workouts then only after getting some knowledge and experience they can go for heavy weights as per their life style and body goals.... Plz stop this kind of vi deos
Don't listen to this guy. Lol lift what's comfortable for YOU where you can lift that weight with good form where you're actually working that muscle. But of course you need to lift an amount that puts you to work.
Unfortunately a terrible video .!!! Start by get physical first talk to physical therapist or Professional Trainer .!!! Opt. For machines in gym than move free weights .?!
Only if its correct form
Definitely. I always have to remind myself doing the exercise correctly is more important than weight used.
I had to master form with 15s before even thinking of curling 40s
*Lift heavy* Ego: I can do this.. *Gets injured instead*
💯💯💯
very true i made a mistake with that one with my biceps triceps training, because i could bareley lift it i was swining the bells instead of training those muscle groups till i tried lifting those musclegroups with more lighter weight with better form
18 years lifting here, I've went from doing high rep hypertrophy training to low rep strength training, sometimes even a 3×1 I built the foundation in the beginning but once I started lifting heavy my body composition changed for the better. I can say both of them combined yields the best results.
Hey.. can I ask a question, what do you mean by 3x1? 3 sets for 1 rep? Are you doing pyramid sets? My BMI is below normal, I'm trying to get to slightly above average, that's why I'm asking these questions
@MothusiMphathi Yup 3 sets of one rep with the same weight, the one rep should feel one to two reps shy of failure.
Your right of course, on the other hand heavy weights are very hard on your joints and tendons. If you plan on getting old, and most of us do, you might want to keep the heavy weights not quite so heavy. I'm in my early sixties and for most of this year have been doing light weights (elbow problem) and I'm basically doing not too bad.
I think you should lift heavy when you eat right and sleep right, if you don’t eat and sleep right you’ll just leave your destroyed and prone to injury
Yep, very good point. You’ll just end up exhausted and in pain all over lol I’ve been there
bs
I’m on a bulk right now so I’m enjoying the heavier lifts
Common sense says cycle your loads, periodize for safety, progress, long term growth.
Train hvy all the time leads to injury n burnout once hit mid30s especially.
Train too light n is just a cardio wo.
Moderate is best as proper form, steady strength and muscle increase and safer on joints ligaments tendons...
Solution...
Train hvy only 1-2x week
Train Moderate 2-3 x week
1-2 Rest days to grow stronger, muscle size.
A good eg. 3 sets of 1 ex
Week1
65pc, 75pc, 85pc
Week2
60pc 70pc 80pc
Week 3
70pc, 80pc, 90pc
Week 4
55pc, 65pc, 75pc
Rpt or Rest xtra week.
You should eat and sleep right All the time not just win lifting heavy WTF told you that just for sleep and eating just one time will make a difference
I saw a massive change in my glutes when I started doing heavier squats and Rdls. However my goal now is to grow my quads and hammies bigger too
Bro, the last point is absolutely on point but so undervalued!
This year my wife was diagnosed with Grade 2 Breast Cancer and in order to best support her and our two young boys, I continued to train and in fact harder. The resiliency training has given me translated to being strong and supportive at home. This is what it is truly for!
8 months later, l am also happy to say that she is clear ❤
That’s AMAZING, bro. Very happy for you guys!
@ thank you 🙏🏽
Hace unos 4 años que empecé a entrenar fuerza, y a lo largo del camino fui aprendiendo mucho sobre mi mismo, el desafío es definitivamente más psicológico y mental que físico. Gracias a personas y equipos como vos y el tuyo sigo aprendiendo y recibiendo motivación, muchas gracias!
Not sure this is entirely true. Rep ranges of 5 to 30 have been found to elicit similar hypertrophic gains if sets are taken close to or at failure point. Obviously, above that (30 reps) you're stepping in to endurance and cardiovascular exercise.
Yeah but why would you wait until IDK 15 reps or so, if you can reach the same benefits with let's say 5-10 reps with higher weight?
in some flawed studies
@@promo130 specifically, which studies are you referring to, and in what way were they flawed? Genuinely curious
@ 95% of studies are flawed
With so many reps you are just killing your joints etc. Pointless immo
44 years old, started gym 15 months ago. I'm 91kg, 180cm. Deadlift 200kg, bench 115kg. I've become massive, and the majority of my training has focused on nothing but heavy weights. I lift the maximum I possibly can every time to hit roughly 10 reps on the first set. I give every set, everything I got, every time. I sleep a lot, eat well, and take supplements. This is just my performance outcome. Take it as you will. I couldn't be happier with my performance thus far. I do not touch light weights. I also strive to be really strong, and I am aiming for a tank build with like 18% bodyfat. I'm sorry, every lightweight training person in my gym has not changed since I started. I started at 98kgs now I'm 91 with muscle. All the best. You can pass on your 1kg weights to your little sister.
Next week:
7 reasons why you should lift LIGHT
😀
Haha he has to be able to create new content
1. EASY
😂
I mix both heavy and light
I have been lifting for over 3 years and I can definetly say that I started seeing better gains once I started lifting heavier for less reps.
Lifting heavy is hugely beneficial if done judiciously and with excellent mechanics. Hope to continue lifting heavy until my final breath.
6:40 never thought id see twilight in a fitness video 😂😂🤣🤣
Thank you so much for all the help especially for last minute line that gym help outside of the world keep it up mate ❤
Thanks for the educational information. I was lifting lite with many reps. Now gonna change that up
Thank you for the video and info
BABE WAKE UP GRAVITY TRANSFORMATION JUST POST A NEW VIDEO 💪
THANK YOU SO MUCH❤❤THIS IS GOLD
56 year old.. I had to stop training for awhile.. my tendons ended up ruined for a few months
Yup lifting heavy just does this.
You can experience hypertrophy just as fast with light weights. You just have to know what you're doing.
lol nope
Nah that’s how you stay the same
Only way light weights work for hypertrophy is at the end of a drop set
Very informative video 👍🏾
Totally agree on all the points, esp. that most guys in the gym don't lift nearly heavy enough
I can think of 7 plus reasons to lift lite with lots of reps after 60 yrs old when you've lifted most of your life and done bull work. Rather than ever lifted and worked in a cubicle
Science suggets you can build muscle anywhere from 6-30 reps. While I believe that anything over 15 may build less muscle, you don't need to be in the 6-9 rep range to build more.
Furthermore, time under tension is crucial for building muscle, as is less rest between sets. People rest way too long overall. Push the muscle with TUT and less rest. You can be in the 10-15 rep range and i assure you there won't be much difference thsn what Max is suggesting.
Wo this is a very amazing and superb video bro telling about this topic of why we should lift heavy and keep it up and keep up the great work as always and take care
Keep smiling always
Thank you for an inspiring video!
Quick question if anyone knows. Can you lift heavy in thinner 1.80m barbells? In my lack of experience, i bought 1 and have been using it until my palms started to ache with heavier disks recently. Should i get standardized 2.20 m barbells for optimal results or less pain?
8:45 what’s the name of this exercise
Yes
It would be nice if you link references, research studies, and personal findings.
Time Under Tension is what really builds that muscle. You have video about Heavy and Light weights now it's all Heavy now?
Can you please do a video of how to build strength with building mass or bigger muscles
You mean create a video this topic
Yea
@@SimphiweMabena-cc8xm ok
Make a video on VO2 max explanation and how to improve it
a combination of both is prob best, however, maybe lift heavy 1-5 reps max slow and controlled ?
thx man!
Is able to do 20 reps considered as being "heavy"?
Thanks a bunch
Nice video sir ❤❤
Noted
This 🔥
What about for someone that’s 50+ ??
Light vs heavy is relative. What you should say is the proper cadence and rep number.
thanks but i will keep my low weight high rep workout
Lising to body
you are defining "lifting heavy" as a 6-9 rep range? Isnt lifting heaving 3-5 rep range? 6-9 is hybrid, 12 plus reps is hypertrophy training and not considered "lifting heavy".
As a cyclist I am leary of building to much mass. I'm trying to find the balance of strength, endurance, and suffering
HEAVY = injures. Time under tension matters more
@@exoticspeedefy7916 Not true.
@@heisenbones420 Slower, controlled movements emphasize the eccentric phase which is crucial for muscle growth.. Fact. On the other hand, heavy lifting focuses more on neural adaptations for strength.. Both have benefits but consistently lifting heavy can place significant stress on your joints, tendons, and ligaments increasing the risk of injury over time. That’s not just theory mate I know at least 3 friends who’ve suffered joint and tendon injuries after years of heavy lifting.. Balance and proper form are key to staying strong and injury free 👌
@@exoticspeedefy7916 I mean, obviusly by continously lifting very heavy you can get injuries. I follow a plan in which I lift heavier for less reps some days and other days lighter for higher reps.
@@exoticspeedefy7916skill issue, been lifting like this since 2013 in the Marines. If somebody would have joint issues from the combination, oh it’d be me. Skill issue, get better, your friends form are just mediocre.
@@datguynameddex That’s awesome you’ve been lifting since 2013 without any issues, sounds like your joints are built different. But not everyone has Marine tier genetics, and even great form doesn’t make you immune to wear and tear over time.. Heavy lifting does inherently stress the joints and tendons, especially with age or inadequate recovery.. It’s not always a skill issue, some people just prioritize longevity over ego lifting. Slower, controlled movements offer a safer way to build muscle without rolling the dice on joint health..
With heavy weight---->less reps--->workout will finish fast😁
So, heavy is 75-90% of 1RM, which means sets of near max effort with 3-12 reps. Pretty standard advice.
7:29 power is not force applied over time it is energy over time if you gonna make a video about scientific facts get your definitions correct
The heavier the weight and the faster you lift it, the more power you generate, this ties power to force and velocity, not time alone
It's not a definition of "power" from physics🙂
God Bless you and your family in Jesus Name 🙏🏾✝️💜👑
There's usually real good info on here but this one I have to disagree. heavy weight is NOT essential to overall fitness especially building muscle. I was caught up on that once. Time Under Tension is wat really builds that muscle.
Wanting to build a big, muscular physique without lifting heavy is like building the biggest and most beautiful mansion without erecting industrial grade pillars. You can never become big if you don’t have some strength- show me a professional bodybuilder who struggles to bench 315lbs for reps. It doesn’t exist.
@@usayeed727 strenght equals mass
Ok. Now make a video about 7 reasons Why You Should lift LIGHT. Gotta target all the audience!
only heavy thats the way to strenghten
8-12 reps is best
You are wrong in this aspect.... Don't ive tentative answers... Begginers should know the process and action of workouts then only after getting some knowledge and experience they can go for heavy weights as per their life style and body goals.... Plz stop this kind of vi deos
He did a video that you get results from heavy or light that it didnt matter 😂 now its only heavy 🤦🏽
This! 💯💯
Lifting heavy 2 months then lifting light with high reps for 1 month
Where's this guys effing muscles?
Sorry I disagree.
Then give us your opinion.
@@KrushIrunguhe don't have one.
Don't listen to this guy. Lol lift what's comfortable for YOU where you can lift that weight with good form where you're actually working that muscle. But of course you need to lift an amount that puts you to work.
🎉🎉🎉🎉🎉🎉
No, lift heavy AFTER you've been lifting light weights and getting good form. Too many ego lifters
Aayooo Salman khan 😂
Schwer und falsch, des bedarfs
WRONG DUM DUM!
Unfortunately a terrible video .!!! Start by get physical first talk to physical therapist or Professional Trainer .!!! Opt. For machines in gym than move free weights .?!