Logan Steele
Lifting weights is a popular way to build muscle mass and strength. The traditional method for building muscle mass is to lift heavier weights and increase the amount of weight over time. However, some studies have found that lifting lighter weights can be just as effective as lifting heavier weights when it comes to gaining muscle and building strength. It's important to give your body plenty of rest as you begin a strength training program and to alternate between lifting heavier and lighter weights to give your body a chance to recover.
| Characteristics | Values |
|---|---|
| Lifting heavy weights | Builds muscle |
| Lifting lighter weights | Builds endurance |
| Lifting heavier weights | Activates Type 2 or "fast twitch" muscle fibres |
| Lifting lighter weights | Allows muscle tissue and nervous system to recover |
| Lifting heavier weights | Promotes hypertrophy (muscle growth) |
| Lifting lighter weights | Can still build muscle |
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What You'll Learn
Heavy weights and few reps
Lifting heavy weights with few repetitions is a traditional method for building muscle mass. This method involves lifting extremely heavy weights (90-95% of one-rep max) for very few reps (1 to 5).
Lifting heavy weights activates Type 2 or "fast-twitch" muscle fibres, which are important for developing strength and promoting hypertrophy, or muscle growth along with an increase in the size of muscle cells.
However, constantly increasing the weight can exhaust the body and the nervous system, which must adjust to new fibre activation in the muscles. Therefore, it is important to give the body plenty of rest when beginning a strength training programme.
Some studies have found that lifting lighter weights can be just as effective as lifting heavier weights for building muscle. For example, a 2016 study published in the *Journal of Applied Physiology* found that two groups of experienced lifters who lifted either lighter or heavier weights to the point of failure showed "virtually identical" gains in muscle mass and muscle fibre size.
Therefore, alternating between lifting heavy and light weights may be the best approach for long-term success.
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Light weights and more reps
Lifting lighter weights with more reps gives your muscle tissue and nervous system a chance to recover while also building endurance. This method increases muscle endurance, and can be a good way to give your body a break if you've been lifting heavy weights.
A 2016 study published in the *Journal of Applied Physiology* found that lifting lighter weights for 20-25 reps over a 12-week period resulted in the same gains in muscle mass and muscle fibre size as lifting heavier weights for 8-12 reps.
However, lifting heavier weights is the traditional method for building muscle mass. This is because lifting heavier weight (approximately 70-75% of your one-rep max) activates Type 2 or "fast twitch" muscle fibres, which are important in developing strength and promoting hypertrophy (muscle growth along with an increase in the size of muscle cells).
It's important to note that you don't have to rely on one method exclusively. Alternating between the two may be the best approach for long-term success.
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Alternating between heavy and light weights
Lifting weights can increase muscle mass, but it's important to vary your routine to avoid hitting a plateau.
For example, you could pair very low reps (1-5) with extremely heavy weights (90-95% of your one-rep max) and then, in the next session, do high reps (20-25) with lighter weights (up to 50% of maximum strength). A 2016 study found that both methods lead to "virtually identical" gains in muscle mass and muscle fibre size.
Gradually increasing the weight over time is also important. When you feel that weights are becoming too easy, you can try increasing the weight to the next level up.
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Lifting to the point of exhaustion
Lifting weights to the point of exhaustion is a great way to build muscle mass. This method of training involves lifting heavy weights for a small number of reps, which builds muscle by activating Type 2 or "fast twitch" muscle fibres. These fibres are important for developing strength and promoting hypertrophy, which is the increase in the size of muscle cells.
However, constantly lifting heavy weights can exhaust the body and the nervous system, which must adjust to the new fibre activation in the muscles. Therefore, it is important to alternate between lifting heavy weights and lifting lighter weights with more reps. Lifting lighter weights gives the muscle tissue and nervous system a chance to recover while also building endurance.
A 2016 study published in the *Journal of Applied Physiology* found that lifting lighter weights for a high number of reps (20-25) and lifting heavier weights for a low number of reps (8-12) produced virtually identical gains in muscle mass and muscle fibre size. This suggests that muscle growth does not depend on the amount of weight lifted, but rather on lifting to the point of exhaustion.
When you find that weights feel too easy, you can try gradually increasing the weight to the next level up. It is also important to give your body plenty of rest as you begin a strength training programme.
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Muscle fibres and hypertrophy
Lifting weights is a traditional method for building muscle mass. In general, lifting heavier weights with fewer reps increases muscle mass, while lifting lighter weights with more reps increases muscle endurance.
Lifting heavy weights builds muscle by activating Type 2 or "fast-twitch" muscle fibres, which are important in developing strength and promoting hypertrophy (muscle growth along with an increase in the size of muscle cells). However, constantly increasing the weight can exhaust the body and the nervous system, which must adjust to the new fibre activation in the muscles.
Lifting lighter weights with more reps can give the muscle tissue and nervous system a chance to recover while also building endurance. It is important to give the body plenty of rest when beginning a strength training programme.
A 2016 study found that gains in muscle mass and muscle fibre size were "virtually identical" when comparing two groups of experienced lifters over a 12-week period. One group lifted lighter weights (up to 50% of maximum strength) for 20 to 25 repetitions, while the other group lifted heavier weights (up to 90% of maximum strength) for eight to 12 repetitions. Both groups lifted to the point of failure.
Stuart Phillips, the senior author of the study, said, "Lift to the point of exhaustion and it doesn't matter whether the weights are heavy or light".
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Frequently asked questions
Lifting heavy weights builds muscle by activating Type 2 or “fast twitch” muscle fibres, which are important in developing strength and promoting hypertrophy (muscle growth along with an increase in the size of muscle cells).
No, lifting lighter weights can also build muscle. A 2016 study found that two groups of experienced lifters who lifted lighter weights (up to 50% of maximum strength) for 20 to 25 repetitions and heavier weights (up to 90% of maximum strength) for eight to 12 repetitions had "virtually identical" gains in muscle mass and muscle fibre size.
You should increase the weight when you feel that the weights you are currently lifting are too easy. It's important to give your body plenty of rest as you begin a strength training programme.
