Light weight vs Heavy Weight For Muscle Growth - Which One is Better For YOU?

Light weight vs Heavy Weight For Muscle Growth - Which One is Better For YOU? Should you use Heavy Weight and low reps or light weight and high reps to build muscle faster? How about to burn fat and build endurance? Are fast twitch or slow twitch muscle fibers more important? Everyone seems to have their own opinion on this topic. Some believe that high reps and bodyweight calisthenic exercises are best, meanwhile others swear that low rep heavy weight training is best for faster muscle growth. So today I want to go over which style of training will lead to the best results for you personally based on the scientific research rather than just another gym bros opinion.

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00:00 Introduction
00:34 Stuart Philips studies
02:43 Strength Gains
03:02 Push to failure
03:29 Two Mechanisms
04:16 When to use lighter weightts
05:07 Fast Twitch
05:41 Moderation
05:53 High reps
06:10 Slow Twitch

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The conventional knowledge about muscle building has us convinced that high reps and lightweights will only build muscle endurance, while lifting heavy weights with low reps will help with muscle growth. Well, this is not always the case , several research studies suggest otherwise. Let’s look at one-
A study was conducted by Stuart Philips and his colleagues in 2012 by gathering 18 male subjects to train their legs on the leg extension machine 3 times a week for 10 weeks. They were separated into groups, groups 1 and 3 being heavyweight and lightweight groups respectively. The findings showed that quadricep muscle growth was nearly identical in groups 1 and 3, meaning that both lightweight and heavyweight groups gained equivalent muscle mass when the volume was equated for. This was a notable finding at the time, but it attracted a lot of criticism for using untrained beginners as subjects for the study. You see the problem with using untrained beginners is that they are more likely to respond to pretty much any stimulus and still grow, it may have been the underlying cause of the findings in the study.

So, in 2016, Philips and his team conducted a similar study but this time he used 49 men with an average lifting experience of four years as subjects for the study. The protocol for the study was like the previous study conducted in 2012, but this time it was a full-body resistance training program. The results were shocking!! Once again just like the previous study, the results showed that load did not dictate hypertrophy, meaning that both lightweights and heavyweight lifters experienced the same amounts of muscle growth. Other results include similar increases in type 1 and type 2 fiber growth which is typically believed to be load dependent. But it is still unclear whether specific fiber type growth is dependent on load because studies have shown contradictory findings in this area.

After this study was conducted several studies and broad meta analyses have been done on the topic with all being unanimous in their findings: that lightweights and heavyweights lead to similar muscle growth when the volume is equated, and sets are taken close to failure. Based on this, it might seem as if lifting a light weight is equally as beneficial as lifting a heavy one and there isn’t any added advantage of lifting heavy weights. But there are some things you should consider
Strength Gains!!

When considering strength gains, The Meta-Analysis of 8 relevant studies concluded that when comparing the use of heavy weightlifting with lightweight lifting, studies show that the use of heavy weights tends to be better in terms of strength gains, which in the long run leads to better hypertrophy.

Pushing Near Failure
You must keep in mind that the study conducted involved the subjects pushing to failure regardless of the weight used. And training to failure in a higher rep range of 20 or more with a lower weight of 30% of your One rep max or less is much more difficult than training to failure in a lower rep range with heavier weights , due to increased metabolic stress. So, let’s take a quick look at how you can apply these findings to maximize muscle growth....

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