Light vs heavy weights for muscle growth? which one is better if you want work the muscle and get stronger?
Considering numerous studies published in the past, you should know which one is better for muscle growth.
Physical trainer and graduate in Kinesiology jeremy ethier has weighed in on the debate of light vs. heavy weights for muscle growth.
As is customary among people who follow his YouTube videos, Ethier has personal experience inside the gym, but also interviews experts and relies heavily on research to support his arguments. The latter is what he used extensively to talk about light versus heavy weights for muscle growth.
A common belief in the bodybuilding community is that muscle growth occurs when you lift heavier weights for a small number of repetitions. If you do the opposite, lighter weights for moderate to high reps, you’re most likely training your muscles for endurance, not growth. Correct?
According to science, no. the first study to reach that conclusion was published in 2012, where 18 men had similar quad growth when half of them did heavy weights and lower reps compared to lighter weights and higher reps.
After some criticism regarding the athlete’s pool, another study was carried out and the same results were obtained: light and heavy weights for muscle growth are similar.
“Light weights and heavy weights lead to similar muscle growth when volume is matched and sets approach failure,” Ethier cites the study’s findings.
Does this mean that you should only train with light or heavy weights? No. The last part of that quote is extremely important to understand why.
Training to failure at a high rep range (with lighter weights) is more uncomfortable than doing it with heavier weights and a lower rep range due to increased metabolic stress. Athletes who underwent the low-weight, high-rep study eventually vomited during training.
Light vs Heavy Weights for Muscle Growth
What is better for muscle growth?
So in the end, light or heavy weights for muscle growth? Which is the best? Unfortunately, as one might guess, relying heavily on just one form of training will have its drawbacks.
“Heavy loads are more beneficial for strength gains and mechanical stresses and are easier to bring to the brink of failure,” says Ethier. In this case, use heavier loads with fewer repetitions in compound movements.
The lighter weights, the ones that give you a boost, also provide a “powerful hypertrophic stimulus” that is similar to lifting compound weights. so use more repetitions and less weight in your accessory exercises after the sets are finished in compound movements.
The best way to force muscle growth is to apply progressive overload. However, progressive overload isn’t just about adding more weight to your workout.
Jeremy Ethier explained 5 methods to force muscle growth.
