Heavy Or Light Weight Training

Does it matter if we train heavy or light? We have always heard that in order to gain muscle, train with heavy weight and less reps. Today, the ideal rep range is between 8-12 reps. With today’s research, heavy or light to moderate weight can build muscle. If this is true, we need to find and utilize practical approaches that make the research true. One thing is for sure, if you want to get stronger, you need to train with heavy weights in order to recruit motor units. These types of athletes are power lifters, specific strength sport athletes and anyone wanting to increase their 1 repetition max.

Muscle growth is a different question and requires different types of training. Muscles can grow without using maximal force in which lighter weight is used to achieve muscle growth. The main goal for muscle growth is performing resistance at the highest effort while doing any light or moderate set. Remember, every set of reps should be done or close to muscular failure regardless of weight. While performing sets with lighter weight, the body doesn’t need to recruit motor units because the load is easy enough to handle the work load. The more reps you are doing, the more you get fatigued and the muscle fibers can’t handle the workload. The nervous system recruits more additional motor units and larger high threshold fibers which can help in potential muscle growth. By the last high repetition performed, the muscle fiber recruitment is very high although the weight is light. Light weight doesn’t mean using tiny weights and going through the motions. It means using decent weight with an all out effort for every set. Eventually, fatigue will settle in using high reps as one does using heavy weight with low reps. The higher reps will cause a burning sensation, heavier breathing, and more cardiovascular benefits. The problem with light weight training is that people will stop their set early because of the burning sensation. Most of the time when this happens, you still have more reps left in you. As long as you’re doing sets to failure or 1 or 2 reps short of failure the benefits will come. This is one reason people choose to use moderate weight where the reps aren’t that high but still go to failure and reap the benefits of lighter weight.

Although, lifting heavy or light to moderate weights is effective for the individual’s needs, the main goal is to train with maximum effort to failure or just short of it. Weight is important but training with all out effort is more effective than the numbers printed on the plates. Muscles don’t care how much weight is being used or reps being performed. It responds to the recruitment of fibers in order to lift the weight.

Regardless of lifting heavy or light, people will experiment with different programs until they find the most productive and effective one to use. Heavy weight will produce strength and light to moderate weight can help develop muscle growth and reduce injuries and joint stress. With light weight most people will fail or change the weight to moderate or heavy because of the effects light training has on the body. Instead of questioning heavy vs light, ask yourself whether your current training provides progressive overload, all out effort, proper technique, and enough recovery time. When you realize your training is developing muscle growth, stick with that program and tweak it as neede

AS ALWAYS, STAY ACTIVE AND BE IN CONTROL OF YOUR MIND, BODY & SOUL

Paul Passino has a Bachelors of Science degree in human performance and sport with a health, education, and coaching minor, as well as 45 hours of sports administration and over 23 years of teaching P.E., weight training, and coaching.