Why I Built more muscle from - light weight
video description
Date: 2022-04-22
Related videos
Comments and reviews: 9
Prof
When its gets heav(ier) I definitely feel the connection more. Maybe that's from decades of lifting. heavy. Depends what you call heavy. I'm saying like 135, 185, 225, 315, 315 (no 2-4 reps always 8 to 12 or more) bench is about the norm what I say is heavy. I see guys who never grow doing 135 and then 185, then a burn set lol of 135 - that's light. If you're not benching your bodyweight or more, stay home and do pushups, what's the point? Been lifting heavy now for near 50 years. I'm 67. Some people have fd up joints to begin with. Others are strong before they start weights. IF you have the genetics you can go heavy for life, warming up, stretching, using correct form, and having a good mind/muscle connection. ALL the guys my age who go for the feel/train light are way smaller. Sure you can't go crazy but these are the same guys who used to be huge and have bad knees, bad back, rotators, etc. bad excuses and bad diets too. They also come in the gym after me and leave before me. But maybe they want to be a twig. those are the same guys who say -I don't want to be big like you- don't worry asshat you never will lift heavy or long enough to get big. -How long will it take to get half as big as you? - 3 to 4 years. -that long, I want to be in shape for summer! - I got the program for you then go light, and do yoga.
reply
When its gets heav(ier) I definitely feel the connection more. Maybe that's from decades of lifting. heavy. Depends what you call heavy. I'm saying like 135, 185, 225, 315, 315 (no 2-4 reps always 8 to 12 or more) bench is about the norm what I say is heavy. I see guys who never grow doing 135 and then 185, then a burn set lol of 135 - that's light. If you're not benching your bodyweight or more, stay home and do pushups, what's the point? Been lifting heavy now for near 50 years. I'm 67. Some people have fd up joints to begin with. Others are strong before they start weights. IF you have the genetics you can go heavy for life, warming up, stretching, using correct form, and having a good mind/muscle connection. ALL the guys my age who go for the feel/train light are way smaller. Sure you can't go crazy but these are the same guys who used to be huge and have bad knees, bad back, rotators, etc. bad excuses and bad diets too. They also come in the gym after me and leave before me. But maybe they want to be a twig. those are the same guys who say -I don't want to be big like you- don't worry asshat you never will lift heavy or long enough to get big. -How long will it take to get half as big as you? - 3 to 4 years. -that long, I want to be in shape for summer! - I got the program for you then go light, and do yoga.
reply
EmoElmo87
Idk if this is 100% the way to go but this is what I enjoy. I start with a comfortable weight. Not the highest I can go but probably like 80-85% of what I could reasonably rep. Then I go until I absolutely cannot anymore. I rest maybe but a few seconds, and then I drop the weight by about 10-15% and rinse and repeat. after I-ve gone down to like 20% of what I can max, I rest for 30 seconds or so, and start back from like 60-70% and go back down. (I do this like 3-4 times. I don-t really use progressive overload too often. Obviously as I get stronger my max naturally becomes greater so I might jump to a higher weight from the start but this is over a period of months. I don-t just do my max and drop out once I can no longer do reps of that weight. I feel like that wastes too much time having to stop and rest so I can do only a few more reps of the absolute maximum weight I could rep. I agree that it-s better to feel a connection and to aim for quality reps and a volume that you are comfortable with.
reply
Idk if this is 100% the way to go but this is what I enjoy. I start with a comfortable weight. Not the highest I can go but probably like 80-85% of what I could reasonably rep. Then I go until I absolutely cannot anymore. I rest maybe but a few seconds, and then I drop the weight by about 10-15% and rinse and repeat. after I-ve gone down to like 20% of what I can max, I rest for 30 seconds or so, and start back from like 60-70% and go back down. (I do this like 3-4 times. I don-t really use progressive overload too often. Obviously as I get stronger my max naturally becomes greater so I might jump to a higher weight from the start but this is over a period of months. I don-t just do my max and drop out once I can no longer do reps of that weight. I feel like that wastes too much time having to stop and rest so I can do only a few more reps of the absolute maximum weight I could rep. I agree that it-s better to feel a connection and to aim for quality reps and a volume that you are comfortable with.
reply
DanceMadeSimple
It's been bothering me for a while how conventional fitness protocol is to prioritize compound exercises performed progressively heavier. This video was music to my ears in many ways because I too find that lighter weights can be performed with stronger mind-muscle connection, greater range of motion, better technique, and better time under tension, which ultimately produces a peak contraction so intense only a masochist can truly appreciate. All I'm trying to say is - thank you for giving me that extra confidence in the training method I've been following. I was beginning to feel like the kid at school who no one wants to sit next to during lunch period. Peace.
reply
It's been bothering me for a while how conventional fitness protocol is to prioritize compound exercises performed progressively heavier. This video was music to my ears in many ways because I too find that lighter weights can be performed with stronger mind-muscle connection, greater range of motion, better technique, and better time under tension, which ultimately produces a peak contraction so intense only a masochist can truly appreciate. All I'm trying to say is - thank you for giving me that extra confidence in the training method I've been following. I was beginning to feel like the kid at school who no one wants to sit next to during lunch period. Peace.
reply
Rich
How light do you go?
Great approach. Gonna give this a try! I'm 52 and it's getting old going so heavy all the time.
Do you recommend a rep range that has worked the best for you?
So you haven't found that going heavier with progressive overload works better than lighter weight, great connection and volume. Looking forward to trying this approach. I periodize but haven't spent enough time with lighter to medium weights. I like your outside the box approach as well.
Do you have any opinions on rep ranges to hit different muscle fiber types? Heavy for fast twitch, etc?
Great stuff, thanks.
reply
How light do you go?
Great approach. Gonna give this a try! I'm 52 and it's getting old going so heavy all the time.
Do you recommend a rep range that has worked the best for you?
So you haven't found that going heavier with progressive overload works better than lighter weight, great connection and volume. Looking forward to trying this approach. I periodize but haven't spent enough time with lighter to medium weights. I like your outside the box approach as well.
Do you have any opinions on rep ranges to hit different muscle fiber types? Heavy for fast twitch, etc?
Great stuff, thanks.
reply
Muamer
Wanna prove this? Contact Derek from more plates more dates and help him hey a bigger chest or Kai Greene to get bigger traps. That would be a good way to prove what you're talking about. Because if I do 180 for a set of 10 on bench press and then I get strong enough to do 225 for a set of 10 then I progressively overloaded. Sure it could have been doing 180 for 20 or 30 reps but it would take longer and besides as a natural you have to train both heavy and light. That doesn't mean you sacrifice the form it just means you need all rep ranges to get stronger as a result of which you get bigger.
reply
Wanna prove this? Contact Derek from more plates more dates and help him hey a bigger chest or Kai Greene to get bigger traps. That would be a good way to prove what you're talking about. Because if I do 180 for a set of 10 on bench press and then I get strong enough to do 225 for a set of 10 then I progressively overloaded. Sure it could have been doing 180 for 20 or 30 reps but it would take longer and besides as a natural you have to train both heavy and light. That doesn't mean you sacrifice the form it just means you need all rep ranges to get stronger as a result of which you get bigger.
reply
Mr
I added a little extra weight to my dips earlier and I got a S&-t workout. I feel like I wasted my chest day now. I don-t know maybe it-ll pick up next go-round maybe it-s just a transition (this last work out today) and next go-round I-ll get a good one again i was on a roll up to this point getting swoll and feeling really good I was staying tight and solid throughout my rest days and growth! LOL now I feel like I-ve wiped it all out it-s all gone I look like I-ve shrank my chest and I got nowhere near the workout I-ve been getting. I feel like I-ve got to start over to catch back up.
reply
I added a little extra weight to my dips earlier and I got a S&-t workout. I feel like I wasted my chest day now. I don-t know maybe it-ll pick up next go-round maybe it-s just a transition (this last work out today) and next go-round I-ll get a good one again i was on a roll up to this point getting swoll and feeling really good I was staying tight and solid throughout my rest days and growth! LOL now I feel like I-ve wiped it all out it-s all gone I look like I-ve shrank my chest and I got nowhere near the workout I-ve been getting. I feel like I-ve got to start over to catch back up.
reply
thornwivans
I use to squat and deadlift heavy all the time and ended up with some lower back and hip issues that lasted months. To find a way back into my training i decided to pre-exhaust my legs before I squat and deadlift with much lighter weight than I use to. I get better range of motion, squat lower, better form all around and my legs are pumped after ive worked out. I no longer go into leg sessions worrying about my back and I always leave the gym feeling awesome. Wished I wised up years earlier and trained smarter.
reply
I use to squat and deadlift heavy all the time and ended up with some lower back and hip issues that lasted months. To find a way back into my training i decided to pre-exhaust my legs before I squat and deadlift with much lighter weight than I use to. I get better range of motion, squat lower, better form all around and my legs are pumped after ive worked out. I no longer go into leg sessions worrying about my back and I always leave the gym feeling awesome. Wished I wised up years earlier and trained smarter.
reply
Bill
I am 55 years old and started lifting when I was 14. I have always used the traditional pyramid method for training. Recently the last two to three weeks I have tried Ryan's low weight high rep method. While I like the range of motion and pump. My strength has decreased significantly and along with it is my muscle mass. Muscle fibers are either on or off. You use more muscle fiber to lift more weight, period. I would use both techniques at my age for better joint status. But never give up lifting with aggression.
reply
I am 55 years old and started lifting when I was 14. I have always used the traditional pyramid method for training. Recently the last two to three weeks I have tried Ryan's low weight high rep method. While I like the range of motion and pump. My strength has decreased significantly and along with it is my muscle mass. Muscle fibers are either on or off. You use more muscle fiber to lift more weight, period. I would use both techniques at my age for better joint status. But never give up lifting with aggression.
reply
Noah
A question that I have from this is do you notice that your overall strength increases after the growth from lifting -lighter weight-? Let's say you took a break from compound movements and focused on using lighter weights for the muscle connection and growth. If you were to come back to test your max's in more standard exercises (bench, squat, deadlift, shoulder press, curls, etc) would you expect them to significantly increase? genuinely curious to whether significant growth also means significant strength.
reply
A question that I have from this is do you notice that your overall strength increases after the growth from lifting -lighter weight-? Let's say you took a break from compound movements and focused on using lighter weights for the muscle connection and growth. If you were to come back to test your max's in more standard exercises (bench, squat, deadlift, shoulder press, curls, etc) would you expect them to significantly increase? genuinely curious to whether significant growth also means significant strength.
reply
Add a review, comment
Other channel videos
