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.

 Rep Ranges

 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.

Aesthetic Physique

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.

If you are someone who is confused between Weight Loss and Fat Loss, then read this-

Difference in Fat Loss and Weight Loss

10 thoughts on “Whether to Lift Heavy Or Light?

  1. I precisely had to thank you so much again. I do not know what I might have handled in the absence of those recommendations shown by you regarding such subject matter. It had been the distressing dilemma in my opinion, however , taking note of your professional style you resolved that took me to weep for gladness. Now i’m grateful for this service and trust you recognize what an amazing job you are always putting in teaching some other people thru your blog post. I know that you haven’t got to know all of us.

  2. My wife and i felt quite glad Jordan could finish up his survey because of the precious recommendations he was given when using the web site. It is now and again perplexing to simply possibly be giving out techniques which often people may have been selling. And we all figure out we have got the website owner to be grateful to for this. Those illustrations you made, the simple site navigation, the friendships you help promote – it is most astounding, and it’s really helping our son and the family do think this subject is thrilling, which is pretty fundamental. Many thanks for all the pieces!

  3. I not to mention my pals ended up examining the best things located on your web blog and immediately developed an awful feeling I had not thanked the web site owner for those tips. Most of the young boys became for that reason passionate to learn them and have in effect clearly been loving these things. I appreciate you for turning out to be indeed accommodating as well as for settling on this form of decent topics most people are really eager to be aware of. Our own honest regret for not saying thanks to earlier.

  4. I just wanted to send a small word to express gratitude to you for all the splendid items you are giving out at this website. My rather long internet search has at the end been recognized with high-quality tips to go over with my friends and family. I ‘d express that we site visitors actually are extremely endowed to dwell in a superb place with many brilliant professionals with valuable guidelines. I feel quite grateful to have seen the webpages and look forward to some more excellent minutes reading here. Thank you once again for everything.

  5. Thank you so much for giving everyone an extremely memorable opportunity to check tips from this web site. It is usually so good plus jam-packed with fun for me personally and my office fellow workers to search your website at least three times per week to see the latest items you have. And indeed, I’m so always pleased with all the spectacular points served by you. Some 3 tips on this page are completely the most suitable I have had.

  6. I not to mention my friends have been digesting the nice ideas found on your web page and then immediately developed an awful suspicion I had not thanked the site owner for those strategies. All of the guys ended up glad to study all of them and already have definitely been taking pleasure in those things. Thank you for actually being really helpful and for finding this kind of decent themes most people are really needing to discover. My sincere regret for not expressing gratitude to earlier.

  7. Thanks so much for giving everyone a very special chance to check tips from this web site. It is always very kind and stuffed with a good time for me and my office peers to visit the blog at least thrice in 7 days to read the fresh guides you have. And lastly, I’m also always fascinated with the magnificent information served by you. Certain 2 tips in this post are really the most effective I have ever had.

  8. My wife and i have been absolutely glad Chris managed to deal with his survey through the ideas he grabbed in your web pages. It is now and again perplexing to just find yourself giving away thoughts many others have been selling. We really know we have the writer to give thanks to for this. The entire illustrations you’ve made, the easy site menu, the friendships you make it possible to engender – it is mostly sensational, and it’s letting our son in addition to us imagine that the idea is awesome, which is certainly incredibly pressing. Many thanks for all the pieces!

Leave a Reply

Your email address will not be published. Required fields are marked *

By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.