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Light Weights Are Just as Good for Building Muscle, Getting Stronger, Resea

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  • Light Weights Are Just as Good for Building Muscle, Getting Stronger, Resea

    Light weights are just as good for building muscle, getting stronger, researchers find

    Anyone else hear of this?

  • #2
    We do both at my CrossFit gym, I like both lower weight w/ more reps and fewer reps with higher weights.
    There is something really rewarding about lifting something that is so heavy I can only do it once!!
    Barb - Portland, Oregon

    "Everything is as it should be given what has gone before. This is not an excuse but it is a reason"
    ~ Dr G & Barb ~

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    • #3
      I would suspect that this is the safe way to lift for the joints and long term healthy/safety of the overall human body.

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      • #4
        Originally posted by SupermanRedSun View Post
        I would suspect that this is the safe way to lift for the joints and long term healthy/safety of the overall human body.
        Bro, our ancestors did it.

        When it was time for leisure they threw rocks at each other for fun.

        When it was time for work they picked up boulders to throw at game!

        fact bro, Fact!

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        • #5
          that right,When it was time for work they picked up boulders to throw at game!

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          • #6
            Not quite as good for building strength. The only way you're gonna lift 300kg is by lifting 300kg.
            --
            Perfection is entirely individual. Any philosophy or pursuit that encourages individuality has merit in that it frees people. Any that encourages shackles only has merit in that it shows you how wrong and desperate the human mind can get in its pursuit of truth.

            --
            I get blunter and more narcissistic by the day.
            I'd apologize, but...

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            • #7
              Can anyone think of a worse study design? Leg extension machine? 80% vs 30%?

              And the conclusion doesn't match the data either. We all know (I hope) that maximal hypertrophy doesn't depend on maximum intensity, but the group that worked out with the "heavy" (and I'd argue that 80% isn't truly heavy) resistance gained more strength. In the long run, won't the group that gained more strength be able to achieve more hypertrophy as well? Of course they will.

              Also, who were the test subjects? Untrained/detrained males is my guess. Which makes the data not really relevant to most of us. Because untrained young males will see positive results from doing damn near anything.
              The Champagne of Beards

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              • #8
                Originally posted by Kochin View Post
                Not quite as good for building strength. The only way you're gonna lift 300kg is by lifting 300kg.
                You don't think leg extensions at 30% of my 1RM for leg extensions will make me a competitive strongman or powerlifting competitor?
                The Champagne of Beards

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                • #9
                  Yeah, crap study. Basically it proves doing something is better than doing nothing.

                  The whole point of the study is to show debilitated people that it is still beneficial to lift light weight if they ares afraid of the heavies.

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                  • #10
                    Originally posted by RichMahogany View Post
                    You don't think leg extensions at 30% of my 1RM for leg extensions will make me a competitive strongman or powerlifting competitor?
                    I hadn't even read the study. If it's leg extension machine, then even worse.
                    Fine for bodybuilders, but bodybuilders (despite the respect I have for someone with the perseverance to live that life) don't do what they do for health.
                    --
                    Perfection is entirely individual. Any philosophy or pursuit that encourages individuality has merit in that it frees people. Any that encourages shackles only has merit in that it shows you how wrong and desperate the human mind can get in its pursuit of truth.

                    --
                    I get blunter and more narcissistic by the day.
                    I'd apologize, but...

                    Comment


                    • #11
                      Originally posted by Kochin View Post
                      I hadn't even read the study. If it's leg extension machine, then even worse.
                      Fine for bodybuilders, but bodybuilders (despite the respect I have for someone with the perseverance to live that life) don't do what they do for health.
                      I only read the abstract, but I'm bookmarking it for future citations about the sad state of exercise "science."
                      The Champagne of Beards

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                      • #12
                        Red sun you'll have to read between the lines in that study. Even in the article they try to play down the idea that's the group that used the heaviest weights gained the most strength. Which pretty much makes the initial purpose of the experiment invalid.

                        By the way, I want to meet the girl who looks that happy when she lifts weights! Awesome!

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                        • #13
                          9 months of light weights and calisthenics 2x a week and I could do knee pushups and zero real pushups.

                          9 months of strength training lifting barbells 2x a week at up to my 1rep max and I can do 50 real pushups in sets of 10 even after doing no pushups at all for many months plus a 1 month layoff of lifting weights.
                          Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                          • #14
                            Other studies has shown that doing sets to failure with 30 % of 1RM is just as efective as 80+ of 1 RM for strength hyperthrophy, so nothing new about this. But if you want to be a competing olympic lifter or a powerlifter you must of course use heavy weights to get the neural adaptions for your lifts...
                            "All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."

                            - Schopenhauer

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                            • #15
                              Originally posted by Gorbag View Post
                              Other studies has shown that doing sets to failure with 30 % of 1RM is just as efective as 80+ of 1 RM for strength hyperthrophy, so nothing new about this. But if you want to be a competing olympic lifter or a powerlifter you must of course use heavy weights to get the neural adaptions for your lifts...
                              I agree. If you want to be able to display your strength, train with heavy weights. Otherwise, light weights are effective.

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