Thread: Lift less weight?

That's interesting stuff if it's true but how quickly will lifting a light weight 25 times per set get old. I persoanlly don't have 2 hours a day for the gym. I'd rather bust my balls for 45 minutes than take it easy for 120.
Though I do see the benefits for Physical Therapy and the elderly.
Personally, I think the strong healthy people would probably still opt for the heavy quick routines. Still, pretty interesting findings.

that article was written by a staff writer..no doubt someone who has probably never lifted a heavy weight or that knows the whole gamete of benefits that go with high intensity resistance training. low intensity exercise is better than now but surely not optimum for anything

I would be interested to see the effects on bone density as well.

Also, how did they measure this? I'd like to read the actual study.

I don't imagine "light" lifting can accomplish the same neurological stimulation as sub-maximal loads.

I think both is ideal.

If the subjects were untrained then any kind of weight training is going to yeild results.

Originally Posted by PushAndPull

If the subjects were untrained then any kind of weight training is going to yeild results.

That's a great point. My younger brother put an inch on his arms by curling a 20 pound dumbbell when he first started lifting.

I have found that many of my muscles grow better under higher volume and lighter load.

This is the myth of "toning reps" by the way. They're actually bulking reps.

I return to lower reps and heavier weight for cutting.

Originally Posted by Built

I return to lower reps and heavier weight for cutting.

I was gonna say... I"ve cut the weight down and put back running into my routine, and while I"m slimming slightly I don't seem to be losing visible muscle. My tummy is smaller.

Originally Posted by Built

I have found that many of my muscles grow better under higher volume and lighter load.

This is the myth of "toning reps" by the way. They're actually bulking reps.

I return to lower reps and heavier weight for cutting.

Hmm.. Maybe that explains why UD2 is so good at muscle preservation even though the calories are so low. The high rep depletion stuff with all that protein does seem to keep muscle tissue growing.

It does make sense, building muscle comes from the burn right.. so if you don't have the weights to make the burn happen in 6-10 reps, increase the reps and you will eventually feel the fatigue. This may also be a better option for those who may be injured and can't take on the larger weight, it may even be better for preventing injury?

I am still building strength, so my reps are relatively low still, but since I don't have access to a gym quite yet, I will likely increase reps until fatigue (with probably won't exceed 20-25).

^^^good job musclegirl for sticking with it. you do wat works for you , the gym expierience will really help u out better when u have the watever to join , good luck.

Originally Posted by Built

I have found that many of my muscles grow better under higher volume and lighter load.

This is the myth of "toning reps" by the way. They're actually bulking reps.

I return to lower reps and heavier weight for cutting.

^this

Low reps and higher weight helps me keep gains right after cycling as well. Love my high volume training while bulking.

Originally Posted by Muscle_Girl

It does make sense, building muscle comes from the burn right.. so if you don't have the weights to make the burn happen in 6-10 reps, increase the reps and you will eventually feel the fatigue. This may also be a better option for those who may be injured and can't take on the larger weight, it may even be better for preventing injury?

I am still building strength, so my reps are relatively low still, but since I don't have access to a gym quite yet, I will likely increase reps until fatigue (with probably won't exceed 20-25).

Building muscle doesn't come from the burn.

i like 15 reps with medium weight for " cuting". my veins show more and i get a better peak but thats genetics. lets say its shows more with 15 reps. but i might try the low rep hvy weight for cutting.

Originally Posted by gtbmed

Building muscle doesn't come from the burn.

Elaborate then? Don't just tell me I am wrong and not explain why, how am I supposed to learn.

The burn is an accumulation of hydrogen ions as a by-product of muscle contraction. Hydrogen ions create an acidic environment in the muscle which is why it hurts. This ties in with lactate threshold because lactate can be produced to accept H+ and buffer the overall pH change in the muscles. Muscle proteins aren't really able to work well outside their usual environment so in extreme acidic conditions can become de-natured and plain stop working.

So "the burn" really depends on the duration of repeated muscular contractions without a rest (and a chance for the H+ ions to dissipate), and the individual's own lactate threshold.

I rarely get a burn because i generally stick to 10 reps or below, but i still grow a lot when i'm eating for it. The other day i did 5x12 on military press with less than a minute's rest and my delts were burning like hot coals because my body is totally unprepared for that much volume in such a short period of time.

The last three days i have had crazy DOMS in my shoulders (i never get DOMS) which is probably because of the high concentrations of H+ ions damaging some structures or nerves or something in that local area.

Hopefully by next time my body will have cottoned-on and will be a bit better able to deal with that type of stimulus. Thankfully, it's varying or progressively increasing stimulus that stimulates the growth response

Originally Posted by Gazhole

The burn is an accumulation of hydrogen ions as a by-product of muscle contraction. Hydrogen ions create an acidic environment in the muscle which is why it hurts. This ties in with lactate threshold because lactate can be produced to accept H+ and buffer the overall pH change in the muscles. Muscle proteins aren't really able to work well outside their usual environment so in extreme acidic conditions can become de-natured and plain stop working.

So "the burn" really depends on the duration of repeated muscular contractions without a rest (and a chance for the H+ ions to dissipate), and the individual's own lactate threshold.

I rarely get a burn because i generally stick to 10 reps or below, but i still grow a lot when i'm eating for it. The other day i did 5x12 on military press with less than a minute's rest and my delts were burning like hot coals because my body is totally unprepared for that much volume in such a short period of time.

The last three days i have had crazy DOMS in my shoulders (i never get DOMS) which is probably because of the high concentrations of H+ ions damaging some structures or nerves or something in that local area.

Hopefully by next time my body will have cottoned-on and will be a bit better able to deal with that type of stimulus. Thankfully, it's varying or progressively increasing stimulus that stimulates the growth response

Thanks for explaining, I understand growth much more now. Basically just pushing your muscle in a different way than what its used to. I bet your shoulders will have a decent increase in size.. roughly how long would this take to actually show? I know that when you pump your muscles, they have a huge increase of blood flow, so that can be deceiving following a workout, a day or two later they deflate a little. (at least this is what I have experienced)