Article: Big Gains From Light Weights?

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    Article: Big Gains From Light Weights?



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    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.
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    Originally Posted by EatMoar View Post
    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.
    I've looked WAY too much at Kai Greene if you know what I mean. Poor grapefruit.



    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.
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    Dude knows his **** and should diffidently be listened to!
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    I've always trained 'super light weight' - Saves my joints.
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    Originally Posted by aLinux View Post
    I've always trained 'super light weight' - Saves my joints.
    Mind posting routine? Like I said, looking for a workout with lighter weights than I usually use.
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    Originally Posted by easye7 View Post

    Mind posting routine? Like I said, looking for a workout with lighter weights than I usually use.
    Take what you normally do and slow down the movements with lighter weight you'll feel the stimulation. It'll feel great. Weight isn't a concern for a bodybuilder only for a powerlifter.
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    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.
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    Originally Posted by easye7 View Post
    I've looked WAY too much at Kai Greene if you know what I mean. Poor grapefruit.



    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.
    Just my 2 cents here but how about doing alternating shoulder and bench presses? Do them kind of how people do static bicep curls or whatever it's Called where you hold the contraction with one arm while the other arm performs 7 reps and then you switch which arm is holding the contraction while the other knocks out 7 reps, and then do 7 more reps, that's just an example though you can do whatever reps you want :P, I think those are called 21s but I'm not sure. The imbalance of weight being moved should also work your core a bit too.
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    Originally Posted by fueledpassion View Post
    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.
    Ooh forgot about lunges (because I hate them so). I suppose step-ups is another viable option. And yeah, 20 rep squats are brutal. I'm much worse off the next day from something like that vs 5x5 at 315 or so. I guess I'm thinking workout wise I've got plenty to work with.

    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


    Originally Posted by Tbryant6220 View Post
    Just my 2 cents here but how about doing alternating shoulder and bench presses? Do them kind of how people do static bicep curls or whatever it's Called where you hold the contraction with one arm while the other arm performs 7 reps and then you switch which arm is holding the contraction while the other knocks out 7 reps, and then do 7 more reps, that's just an example though you can do whatever reps you want :P, I think those are called 21s but I'm not sure. The imbalance of weight being moved should also work your core a bit too.
    Oh I have plenty of weight for bicep and tricep work, no worries there. Now that I think about it, I guess it's just chest work, specifically pressing. I haven't done high rep work in some time though, so it should be a nice change of pace. Not sure how I wanna split it up, maybe just go push/pull. Thanks for the help.
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    Originally Posted by easye7 View Post
    Ooh forgot about lunges (because I hate them so). I suppose step-ups is another viable option. And yeah, 20 rep squats are brutal. I'm much worse off the next day from something like that vs 5x5 at 315 or so. I guess I'm thinking workout wise I've got plenty to work with.

    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


    Oh I have plenty of weight for bicep and tricep work, no worries there. Now that I think about it, I guess it's just chest work, specifically pressing. I haven't done high rep work in some time though, so it should be a nice change of pace. Not sure how I wanna split it up, maybe just go push/pull. Thanks for the help.
    AsEatmoar and fuledpassion mentions... and that's all i do are lunges; but I'm weaker, so I use just 35lb dumbbells and a weighted vest and sometimes a backpack with another 20lb - but for the rest my workout I only use the 35lb dumbbells and NEVER increase the weight anymore. I use to have ripped shoulder, sore knees, tendonitis in elbow and whatever else that came along with using heavier dumbbells. Some people are perhaps smarter and built better to with-stand heavy weights; but over time it just killed me; so i dropped to 35lb dumbbells and let myself heal up 100% - Now I'm actually using what they say "muscle mind connection" so when you curl lighter weight; concentrate more on the squeeze motion and your body will grow larger as if using heavier weights and it saved my damn tendons.... My routine isn't written down (as i don't know name for the various motions) but I follow a strict routine, simple as this:

    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.
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    Originally Posted by aLinux View Post
    AsEatmoar and fuledpassion mentions... and that's all i do are lunges; but I'm weaker, so I use just 35lb dumbbells and a weighted vest and sometimes a backpack with another 20lb - but for the rest my workout I only use the 35lb dumbbells and NEVER increase the weight anymore. I use to have ripped shoulder, sore knees, tendonitis in elbow and whatever else that came along with using heavier dumbbells. Some people are perhaps smarter and built better to with-stand heavy weights; but over time it just killed me; so i dropped to 35lb dumbbells and let myself heal up 100% - Now I'm actually using what they say "muscle mind connection" so when you curl lighter weight; concentrate more on the squeeze motion and your body will grow larger as if using heavier weights and it saved my damn tendons.... My routine isn't written down (as i don't know name for the various motions) but I follow a strict routine, simple as this:

    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.

    Did you leave out chest intentionally? I tried the "slower reps, MMC" approach with a "push day". Definitely felt the burn, though I haven't lifted in a few weeks.

    Also, I dig the idea of doing some HIIT in between sets.
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    Originally Posted by fueledpassion View Post
    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.
    Agreed just because its higher reps doesn't mean its easy. A burn is a burn. All rep ranges should be attacked but it isn't even required. I love lunges, I do them when my.lower back is dead and too tired from doing squats
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    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!
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    Originally Posted by easye7 View Post
    Did you leave out chest intentionally? I tried the "slower reps, MMC" approach with a "push day". Definitely felt the burn, though I haven't lifted in a few weeks.

    Also, I dig the idea of doing some HIIT in between sets.
    Nah I just forgot - but I hardly touch chest, on arm day I do 30 pushups x2 then 1 set of light dumbbell presses or whatever there called. (i actually hate doing chest, bigger chests just look more gyno-like to me) Oh, and I only do 1 set for each exercise vs the norm 3 sets, cept for pushups - I go all out and do 2 sets : ) Joints are perfect - Good luck.
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