Whether to Lift Heavy Or Light?
Lift Heavy Or Light Weight
In weight lifting people usually either lift too heavy or too light. They don’t usually know the basics of weight training. I often see people ego lifting in the gym and most of them with wrong form. In this article you will find reasons to lift light or heavy and what you should do.
The rep range matters the most in which you are performing the task. The weight you are lifting should depend on the rep range you are working in.
Higher Rep Ranges
It means rep ranges from 15-20 with medium light or light weight to build hypertrophy. Hypertrophy means here building size, growing size of your muscle. When you work in this range, after your muscles get stimulated, they are filled with sarcoplasmic fluid. This sarcoplasmic fluid increases the size.
Low Rep Ranges
These Rep Ranges are from 6 to 10. Working in this rep range you need to lift heavy. And by lifting heavy I mean with correct form and selecting such weight in which you can get to your 80 % of your total lifting capacity in those 6 to 10 reps.
Hybrid Rep Ranges
These rep ranges are from 8 to 12. In this rep range you use medium heavy weights. I recommend this rep range to beginners. This will work on their hypertrophy as well as strength. People who are gymming for quite a while from 6 moths to a year, this rep range won’t grow you that much.
What Should You Do
For beginners, Hybrid Rep Range with medium heavy weight is great. But for people who are gymming from 6 months to a year, you have to decide what is your fitness goals. If you want aesthetic gains, doing light weight won’t grow your size that much. And size of muscle without strength is not that great.
For aesthetic gains, you can go for 3 weeks of Hypertrophy workout and then 1 week of Strength workout. Both Hypertrophy and Strength go parallel ways. Strength gains or Myofibril Hypertrophy gives density to the sarcoplasmic fluid which increases the size. So, both of these stuff have carry over to another. If you are working for only strength, you will gain some muscles and if you are only up for hypertrophy workouts, then you will gain some strength over the time. But these progresses will be very slow.
If someone is training only for strength or only for size, then he won’t progress that much. Remember to work with correct form to avoid injury. And also to work in Progressive Overload. Follow the above recommendation for aesthetic gains, and if you are someone who wants only strength or only size, incorporate a little of the other aspect in your training also. This will help you progress in long term.
Hope you liked today’s article. Do share your views in comments. And do share this piece if you find it informative.
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