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Yep, I had to re-read this research multiple times to wrap my head around it.

After all, I love lifting heavy things...it's my idea of fun.

And naturally, when you think about building muscle, you think about lifting heavy weights, right?

Well, after reading a number of articles and research on this idea, I've come to the conclusion that yes...light weights can actually be just as good, if not better (in some ways), than heavy weights for building muscle.

 

This is one of the research papers that surprised me.

Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men., by noted exercise scientist, Brad Schoenfeld (et al).

In this study, Low Load (LL) was a weight that allowed 25-35 reps. High Load (HL) was 8-12 reps.

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"Findings indicate that both HL and LL training to failure can elicit significant increases in muscle hypertrophy among well-trained young men; however, HL training is superior for maximizing strength adaptations."

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The key takeaways from this study...

1. Both High Load and Low Load training were about equally effective for building muscle mass.

2. The study used well-trained subjects, not untrained subjects, making it actually appropriate for experienced lifters to draw conclusions from.

3. High Load results in greater strength gains than Low Load (not surprising due to trainnig specificity).

 

What this means beyond the raw data in terms of building muscle with light weight...

The reason suggested for this effect is that muscle growth is due to effort you put in at the END of the set, regardless of the resistance used (to a degree) and how many reps it takes you to get there.

In other words, hitting failure after 25 reps can just as effective for stimulating muscle growth as hitting failure after 8 reps. The key is how hard you push at the end of the set.

The practical upshot of this is that the weights you use for 25 reps sets are MUCH lighter than for 8 rep sets, making the training easier on the nervous system, the hormonal systems and the connective tissue, which will be faster to recover from.

As well, because you're using lighter weight, it's easier to maintain good form, which means more effective targeting of the muscle.

I find this concept absolutely fascinating.

Because it shows proof that you CAN build muscle very effectively with light weights.

 

What's the best way to put this "light weight/big muscle" concept to work?

You could very easily put together a workout based on very high rep sets and see good results, taking advantage of this concept.

There is a program available called Anabolic Reload by Steve Holman that targets this concept EXACTLY, and it's put together with an eye towards more effective muscle activation.

This is the Positions of Flexion concept I've talked about in the past, where you perform exercises that focus on the stretch position (i.e. an incline curl), the mid-range position (where the tension is greatest about halfway through the exercise, like in a standing barbell curl), and the peak contraction position (e.g. a concentration curl).

It's awesome stuff and I use this concept a lot in my own training.

So when you put a POF muscle-activation template on top of light-weight style training (which Steve calls STX Sets...a powerful combination of rest-pause training and "add" sets instead of "drop" sets), you get a potent combination that increases anabolism WITHOUT overly taxing your recovery mechanisms.

In other words, with the Anabolic Reload workouts, you'll be taking two steps forward and NO steps back.

 

What if you love lifting heavy weight?

This program is all about lifting light weights...and it works...but you don't have to do this program forever.

If you're coming off a cycle of heavy training, this is the PERFECT way to give your body a break (joints, nervous system, etc.) while still building muscle mass.

You don't have to give up lifting heavy. Personally, I love lifting heavy things and I'm not going to stop.

But being SMART about lifting heavy is important, meaning you shouldn't keep beating yourself down all the time.

That's where a program like this comes into play and can be very useful for extending your training longevity.

Learn more about Anabolic Reload here.

Nick Nilsson
The Mad Scientist of Muscle

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