Article: Big Gains From Light Weights?
- 09-10-2013, 07:27 AM
Article: Big Gains From Light Weights?
You can view the page at http://anabolicminds.com/forum/conte...-Light-Weights
- 09-11-2013, 08:21 AM
As long as you're stimulating muscle hypertrophy you can use any weight you want. I see large monsters using light weight and just look at Kai Greene.
- 09-11-2013, 09:52 AM
This article perked my interest, as I'm limited weight-wise for the next few weeks. I have access to DBs going up to 50, a few old machines, and adjustable benches. I'm trying to figure out the best workout I can get in. 50lbs is well short of what I can do for bench or shoulder press for 10 reps, or to use for squatting. Anyone mind throwing in some exercises that don't really require a ton of weight, but still work decently well? I was thinking maybe complexes was the way to go, or plenty of supersets. Ugh, I miss barbells.
09-11-2013, 09:56 AM
Dude knows his **** and should diffidently be listened to!
09-11-2013, 10:07 AM
I've always trained 'super light weight' - Saves my joints.
09-11-2013, 10:30 AM
09-11-2013, 12:39 PM
09-11-2013, 12:55 PM
Lunges. 50lb DB are plenty for lunges. Do sets of 20 steps on each leg for 4-5 sets. You'll be smoked afterwards and your hams will get huge over time.
Speaking of "low intensity", I hardly consider deep squats of 225 X 20 a "low-intensity" workout just because it is a higher rep range. In fact, it is hands down the hardest workout I can do for legs.
09-11-2013, 01:23 PM
09-11-2013, 01:55 PM
Legs - Lunges, step-ups, RDL (one leg?)
Chest - Flys, incline/flat press (slowly)
Back - Rows, pulldown
Delts - Slow presses, side/front/rear raises, upright db row
Biceps/Triceps - curls curls curl french press press down
09-13-2013, 10:53 AM
Mon-Tue (rest days - ab work 7 min total)
Wed - (shoulders, back - 30 second HIIT between sets 45min total)
Thur-Fri - (rest days - ab work 7min total)
Sat (arms - 30 second HIIT between sets - 25min total)
Sun (legs 45min total)
and of course most crucial being diet - i eat the exact same simple foods every day - never changes (unless i cheat :) but I even work cheat days into my overall daily macros so it comes out close (usually just salt and fats off by small margin) - so it's always good weigh up your food and use crono nutrient-like app to know exactly what works best for you.
09-13-2013, 11:26 AM
09-14-2013, 01:47 PM
09-14-2013, 07:07 PM
This article is missing an important bit of info...
Light-to-medium weights can be beneficial for hypertrophy and restoration for an advanced or perhaps even an intermediate lifter; however, if your strength deficit is too high - the difference between your maximal strength and absolute strength - and your inter- and intramuscular coordination is too low, you probably won't be able to recruit enough muscle fibers to illicit the desired training effect.
Think of it this way, when Kai Greene does a set of bench presses, he is able to call upon 99-100% of the muscle fibers in his chest, shoulders and triceps and coordinate the movement to effectively stimulate each muscle group properly. But when a junior lifter does a set of bench press, and form is sloppy, the bar is jerky, his elbows are moving left and right and his feet are coming off the floor, he is maybe using only 50-70%~(just a ballpark figure), making for an ineffective exercise. So, for the junior lifter, more weight is necessary to stimulate more muscle fibers and to a greater degree. For the novice lifters and everyone in between, it's less extreme but still true just on a smaller scale.
Personally, I feel taking a slow tempo to complete failure - doing as many reps as possible without the help of a spotter - and aiming for 20+ reps on non-core lifts, such as dumbbell exercises, body-weight exercises, machines, etc., as well as going heavy in the barbell lifts and multi-joint exercises, is best way to cover all your bases!
Hope my info and opinion is useful!
09-18-2013, 11:50 AM
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