Heavy vs Light Weights for Muscle Growth (WHICH WORKS BETTER)

[@athleanx]

*VIEWER GIVEAWAY* - Want a copy of my popular 90 Day Beaxst PPL program? 40 lucky clickers within the first hour this video is published will win access to it! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/heavy-vs-light-weights If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[@AbdulGhani-vm6oq]

3:06 why would anyone listen to a guy that looks like he doesn't work out?

[@cristianp_0940]

Xd

[@jayredz7807]

Says I was late, but it's only been 17 minutes

[@revtoiletduck]

It says the link expired despite only being up for 17 minutes.

[@godminnette2]

Says it's expired!

[@lindaabraham8715]

My opinion: the rep you have to be most concerned about is the one that is going to injure you. Pick the weights up carefully and correctly. Start light. Start few. Build slowly. For me (age 71, female, 102 lb) that means no more than 3 pounds, 8 reps, 3 sets. That is enough to keep you stronger. If you did nothing but that every day from a young age, you would still be more fit than 90% of the people my age. But the most important thing is, don't hurt yourself.

[@hymns4ever197]

Good point about avoiding injury. I always warmup with a couple of light sets to make sure I have good blood flow going to the muscles before I go heavy.

[@briansylvester9982]

Warm up with light weight. First set after wu should be heaviest staying within 5-12 rep range.

[@mjkag1127]

Most injuries come from tendon or ligament tears. It is always good, but especially as we age, we need to warm up joints with just plenty of movement to warm up ligaments and tendons. This is very important with complex joints, such as shoulders. Then light weight movements to warm up muscle, while keeping joints warm. Then get into the workout. A little extra time, but we have plenty of that when we retire.

[@kbkesq]

Good video but there is so much hype. Even Jeff hasn’t gained an ounce of muscle in 10yrs. Everyone hits a wall and should just focus on maintaining what they’ve gained after a few years. That takes 20-30 minutes per WEEK.

[@willcook403]

3lb - could you do a bit more? Being hard for You, helps to increase bone density Extra important as we age :) Also, given we have a blunted protein response as we get older and need More protein please remember to eat more protein and keep up your quality food intake :)) bless x

[@thexclusivek]

I took your advice from last video. Lowered the weight focussed on mind body connection & SLOWED down the reps. That tension was amazing. Never felt better.

[@aieahi1]

Recently saw a video of a power lifter. He’s crazy strong in the bench press but he said he didn’t have much of a chest. As soon as he adopted time under tension training with lighter weight, he got his chest.

[@nobody_8_1]

💯💪🦍

[@gailparz]

Exactly. Slowdown method is great! 😊

[@kbanghart]

​@@gailparzthat's what my wife.. ah nevermind

[@aaronwilliams6808]

The slower negative reps burn like shit. All T.U.T. .....love it

[@carbon_ceramic96]

I remember in one of your videos..."dont count the reps, make the rep count!" That is the most concise advice I have ever seen on KZbin.

[@drewmorrison]

Exactly, I find when counting, you end up stopping when you get to that goal rep. It’s more of a mental thing. Often when I don’t count, I have 4-5 more reps in me. A sign to increase weight or focus more on technique

[@joey_ricciardi117]

Bro 100% so simple yet so HARD TO APPLY for some. Even myself!

[@bestonemusic]

Empty heads are obsessed with big muscles. Why?

[@nomnomyourmom]

@@bestonemusic That's why he has real academic degrees while your mother works in the adult industry

[@bestonemusic]

@@nomnomyourmom my mom passed away 10 years ago she was a respected physician. What about your mother she wears a red MAGA(Made Another Guffoon Again) hat?

[@Biking360]

One of the few people to discuss and properly explain the challenges of listing over 50. it is the first time I have watched this channel, been lifting for 45 years, and learnt something today. Thank you. JP

[@ChildPsychologist-m3r]

You are so RIGHT!!! i am 73 years young. About 7 years ago, I was diagnosed with an aortic aneursym. My cardiologist said i had to stop heavy weight training. I consulted with an aortic specialist who told me i can use light dumbbells and do high reps. I took his advice to "heart." I do 6 different upper body exercises for 200 reps each (1200 total) with light dumbells. The results have been amazing. A recent body scan showed 18% body fat and tons of lean muscle mass. The trainer who interpreted my scan said it was "phenomenal" and that she has "never seen anything like it " in my age group. Thank you for confirming my experience!

[@marksamarin8536]

How do you not fall asleep doing 200 reps 🤣

[@adrianmatamala720]

how’d they diagnose the (A)AA?

[@HellOnWheels63]

@@adrianmatamala720 echocardiogram

[@marknorris1381]

Well done. It would take a lot of patience/persistence/discipline to complete that level of training.

[@C420sailor]

I’ve found that I get the best results with a moderate weight, Mentzer style approach. I’m an injury prone guy, especially when I lift heavy. Since changing to the above approach, zero injuries. Solid gains. 1-2 vicious sets allows me to wreck the muscle without having to put a ton of force through it-and the tendons specifically. For me, nothing kills gains like injuries.

[@je4777]

time under tension, hey

[@notcool3818]

Can you elaborate? Do you train the muscle once or twice weekly? And do you use contraction and eccentrics?

[@JeromePowell-t9p]

I'm to injured to even work out anymore. I got most of my injuries from doing physical labor at work. I need at least two different surgeries. Hopefully one day I can get back in the gym. When you lose your health life sucks. Especially when you can't do the things you enjoy in life.

[@tonyw8018]

Same for me, 2 sets 10-15 reps, add 5# when reached 15 r. 3 days rest. At some point in time will hit 3-5 reps with more days rest I reckon once a plateau is reached.

[@Vusseyv881]

In 40 years of gym I learned more about what I should and shouldn’t be doing from Jeff in the last 6 months than the previous 39.5 years. Cheers!!

[@superninja4526]

I have a heart condition that my cardiologist wants to limit my lifting to 15+ rep weights I’ve been on that for multiple years now and watching Athlean-X has helped me work around that. You have truly helped me and I’m certain many many more people. Thank you Jeff and Jessie and any other AX family!

[@backagain5216]

All the best in your health. One day at a time.

[@supersaiyanzero386]

Interesting. Maybe not too much pressure! Imagine you do sets of 15 with 325 on bench lol

[@rundem1454]

What kind of condition is it?

[@rodneylanders2609]

Maybe Afib i have it​@@rundem1454

[@RobertvanderWulp]

Hi Jeff, thanks for another great video. This really supports the programs that I give my endurance atlethes. That being said, I have another problem that I would love your opinion on. I'm a cyclist. I do my weight training and I vary my reps and series within my work-outs, as well throughout the season. Pre-season the main part of my workout is heavy low rep and throughout the season that focus shifts to low high rep. Now my problem is that I easily gain muscle, but as a cyclist less weight is crucial for the mountains. Even when I do bodyweight only I gain kilos. Is there any way to prevent this? Live to hear your thoughts.

[@michaelbell6443]

This guy is best exercise guy,out there. He explains everything so well. Keep up the good work Jeff.

[@TK-tt7kn]

He aight he ain’t all that tho

[@scramblendan]

Here's my answer @ 1:30 ; I feel that doing more reps with less weight is better because I have better form of movement, can complete the rep more slowly and I am putting my muscles, tendons and joints through more individual reps or completions which is in my mind like steps walked. Call it "cardio lifting". Also at my age (58) it's easier on my body.

[@natman5696]

44 yr old Yorkshireman here Jeff, watching you're vids for years, usually with a beer in my hand thinking "I'm gonna start doin some of this soon" the "soon" came 4 months ago when I binned off the beer, dropped 2 stone, dusted off my bench and dumbbells, following your dumbbell only workouts, and seeing some real gains, not just in strength and my t-shirt fitting better but also with in myself... You're a true gent mate, Jessie too... Thanks for all that you've done lads..! Appreciate it..! A lot..! Peace..!

[@snatchhog]

😊😅

[@josephricciardi601]

It’s great how you INTEGRATE various research findings plus your clinical judgement about what will work for whom and when. That takes it beyond following a single finding dogmatically against other findings

[@y.o.2478]

It's called a review.

[@lewconsiglieri4175]

As a new member of the septuagenarian club, I appreciate the advice on how to break up workouts into light, moderate, and heavy. A year into steady lifting, I’ve put on 25 lbs of muscle and dropped 10% body fat using your recommendations for best exercises and diet. Us older guys really worry about damaging joints. Thanks, Jeff.

[@larrysmith7153]

Let me make this straightforward and simple, having worked out with weights for 50+ years, built quite appreciable levels of muscle and strength naturally (350x19 squat, 525 max deadlift, 220x15 and 250x7 bench-all at around 205-215 pounds), and now continuing to work out at age 71, as you get older, your joints will appreciate the use of higher rep ranges, such as 12-15, 15-20, and 20-25. Just make sure you take it to within 2 reps of failure on a regular-not constant-basis. This will work quite well for maintaining and even increasing muscle mass as you age. Period.

[@vengeance129]

Thanks for the advice from an 80 year old

[@PlatinumSoild]

Why are you here?

[@Einhander49]

This is quite possibly one of his best uploads ever.

[@KiyoTheDmonKing]

I’ve been watching your vids since freshmen year in high school in 2018, and now it’s 2024, keep up the good work 👍

[@gilberttorres8]

Do you have his programs? As in have you paid for his courses or products?

[@Snicklemypickle]

@@gilberttorres8I wold also like to say

[@KiyoTheDmonKing]

@@gilberttorres8 No, I do not I just follow his teachings on KZbin videos

[@fiddlebender88]

​@@gilberttorres8They're good.

[@icapoi]

@@gilberttorres8I’ve been using Jeff’s programs for the past two years. They are great and have drastically improved my physique and overall performance.

[@christinarumble9340]

About a month ago I suffered from a subarachnoid hemorrhage while I was bench pressing heavy. I was in shock: I couldn’t believe this happened to me being a healthy 37 year old fitness trainer in all. My neurosurgeon suggested I use lighter weights with more repetitions going forward. Breathing and form are overlooked in the fitness industry today, No matter how heavy or light, form and safety must be prioritized. Everyone's fitness journey is so individualized: There is no one size fits all. I am a fitness trainer and I have been watching this channel for over a decade. I have become a successful coach because of this channel! I love the fact that Jeff encourages all three types of training and the benefits that follow. Again, breathing properly and correct form are crucial no matter what the style of training.

[@dadp12780]

Im in my mid 40s, natural lifter and on the leaner side of the scale. Thru trial and error, I found that moderate weight, 10-15 rep range with a slower controlled eccentric has been the most effective for me. The best driver of growth for me is time under tension, around 35-40 secs per set, close to failure. Im older and cant handle too heavy weight and I have arthritis and other joint problems so high reps are no good for me too. I had to find the middle ground that worked.

[@351clevelandmodifiedmotor4]

ive noticed the guys that do moderate weight sets are never very built, it all depends what you're after what build do you want, if you work out like you and watch your diet you'll be a standard healthy looking guy, but if you want to gain serious muscle youve gotta eat the right stuff at the right times and increase the weight and change it up over time so the body doesnt get used to it, i hear a lot of medium weight exercise guys say oh no i dont want to get big muscles yet i see them doing all the exercises that build muscle as much weight as they can handle, basically they're lying and it just so happens to be hard to grow big muscles, if they woke up one morning looking like Arnold schwarzenneger they wouldn't say ohhh damm this sux

[@Jordan-tg4ed]

I appreciate all your videos because ive had many injuries in the past that made me never want to lift weights. I just started two months ago and have been using your advice and i feel no pain 😄

[@jaygentile5202]

I use different variations but do you suggest starting light (12-20) reps and end with heavy (2-6) reps or the opposite? Give me your thoughts and thanks for sharing these informative videos and observations

[@janselperezmartinez8490]

Sir Ive been watching your videos for more than 6 years now. You know well your material by years of personal experience and researching scientific data. Dont let the people below your level of skills, professionalism and lack of acknowledge give you hard time. At the end of the day they’re just looking for attention to entertain their depressed boring ass life’s. Keep it up Boss. And thanks for all the info you provide us.

[@danqodusk8140]

Totally agree! Working out with heavy, medium and light weights in varying rep ranges seems to be common sense for getting the most benefits from lifting.

[@Magnulus76]

Thank makes sense. Endurance athletes don't train in just one zone, so it makes sense to use varying intensities of resistance if your goal is muscular strength and endurance. Heavy weights are good for developing power, however most of your lifts should probably be done with lighter weight and higher reps to lower injury and fatigue.

[@rasmusturkka480]

@@Magnulus76 I tend to do 100% heavy, 100% moderate and 100% light. I tend to do 100 pounds, 300 or 500 for bench press depending on the intensity I want to do. To save time I do them all at the same time, so I bench 900 pounds for 100 reps for 10 sets with 15 seconds rest between each set. I'm natural

[@charisma3805]

0:10 Quiz 2:20 Answer 3:05 Science 3:55 Main Stimuli 5:15 Subjectivity 8:00 Old lifters 10:00 Strength 11:00 Hypertrophy

[@LittleBpaulmuller-Owners]

Up

[@paulscheufler302]

Love that discussion. It's particularly meaningful for me because I'm in my 70's and just getting back to weight training after a 40 year layoff.

[@mjk934]

👊👊💪 never give up , it's like the fountain of youth.

[@GameN3rdz]

Dang u old 😂

[@D4Z35]

GG's brother

[@D4Z35]

​@@GameN3rdzwith a channel name like that... I expected nothing less! Maybe you'll get to that prestige one day!

[@Dferrig]

Thank you for all of your sound advice. I’m normally a runner but sidelined for a spine injury so I’ve turned to weight training to stay active. Normal workout is 15 min of hiit on a rower in a 130° sauna. Then a handful of resistance and weights. Results are happening and I’m happy. I’m 58yo down 70lbs and a Chicago Marathon finisher as well as over a dozen 13.1’s. I enjoy the education that you give in your videos. Well done sir.

[@heathroush5343]

I trained a guy that said he lifted until he thought he had 1 rep left in the tank. I said that we should do bicep curls to complete failure, just to make sure. He said when he would have normally dropped. He then did another 6 reps. He was shocked. He said later that he was then sore for several days afterwards. He has since changed how he lifts.

[@michaelrobertsjr3516]

I chose A, due in part that you are focusing more on proper form than just pushing out high reps. In B, some of those reps had improper form

[@boscogamiz]

I come here for the constant quality, but I gotta say this one stands out ...great explaining there!

[@mattysguitarjourney9057]

Haters gonna hate, Jeff. Keep on truckin' man. You are an invaluable resource. At 57 years old, I did the Jacked Dumbbell program - I follow your guidance and instructions. I've never been stronger or looked better. Thank you, Jeff!

[@marioturchi9762]

Jeff.. You da man I'm 77 and always listen to your intelligent advise

[@LatimusChadimus]

I can't believe that guy was arguing with himself instead of just editing his comment like a normal person. You can get stimulus from both heavy and light weights, you just have to know how to use your muscles properly with the light weights because when you get to heavier weights you risk compensating with other muscles losing your ability to focus but I definitely do both.

[@zergslayer69]

Some people like to hear themselves talk

[@Naoquerose]

I also use both stimulus. I'm training drop set until failure. Starts heavy and finalize low load

[@freakazoid4691]

Stop bla bla.

[@Xirpzy]

Just do both. I usually start light/moderate, then heavy and then light. It feels more like a proper workout than just doing heavy or light.

[@CrniWuk]

If you want to get really big, particularly as natural, you HAVE TO increase the weights at some point. The issue however, it's always a trade off. How much weight can you handle, before it starts to hurt your joints and other body parts? Some have more tolerance than others or different biomechanics where some can do squats with no issue but will always have a "weird" feeling in their shoulder from chest days. But at the end of the day, your muscle will not grow, if it does not get the right stimulus. And if you always stay in the "light" weight category, that will become stale and it will not cause more growth.

[@TheCjbowman]

Both will build muscle, but lighter allows better form and longer time in hypertrophy. Lighter is my preference.

[@jonathandavis8599]

Can see that in the way you write comments.

[@soichirohonda267]

And you go to the gym only for the pumping...

[@JackKincaid..]

​@@soichirohonda267.. And you only go to see your boyfriend for the same reason..

[@Rodrickfinley2474]

​@@JackKincaid..😂

[@PhoenixMV]

Science based is 5-30 yes. But my favorite rep range is 8. Heavy weight and good pause on the stretch of the muscle and about 2 reps till failure will occur, I feel hits the sweet spot for me.

[@pz8265]

"8" is not a range, but ok 🤔😉🤣

[@PhoenixMV]

@@pz8265 you’re fun at parties

[@johnp515]

@@PhoenixMVthat is the response to teasing of the guy who is not fun at parties.

[@supersaiyanzero386]

Scientifically 3 to 30 reps. From highly cited google scholar studies

[@pz8265]

@@PhoenixMV you're fun at the gym.

[@danielashworth1912]

Jeff. Thank you for this comprehensive explantation about interrelationship of heavy to light/low to high rep. It took 67 years for me to hear an explanation that is both nuanced and decisively clear. Folks shouldn’t underestimate the amount of one-sided subjective bullshit that’s out there. I wish I had known this 50 years ago when I began training. Many over and under-training errors along the way. Better late than never.

[@paul8956]

Good video. As a 57-year-old male, the majority of my resistance training is in the moderate range. Seems to be the goldilocks range for us older guys.

[@Andrewje85]

I spent most of my life with a 12-15 rep mindset. About 18 months ago and thanks to your videos Jeff, I switched to a 6-8 rep mindset meaning heavier weights. I've noticed more gains in the last 18 months than my other 15 years of lifting lighter with more reps.

[@KingDerek58]

That's because your body was already adapted to high volume and got a new adaptation when it became heavier weight. One is not better than the other, they both work and each works better than the other depending on what your body is already accustomed to.

[@jessemiller3108]

@@KingDerek58One is not better than the other? Generally speaking, I agree, but some people do respond to different types of workouts differently (better). It isn't ALWAYS just because you're accustomed to something else. Muscles respond better to variance, true. However, not all bodies receive muscle growth the same with a given rep range. Although, it is safe to assume generalities to certain parameters.

[@KingDerek58]

@@jessemiller3108 your body will respond to any stimulus until it achieves an adaptation, the only way to get it to continue to progress is through a different stimulus.

[@siffcat7575]

@@KingDerek58 you are spot on. Anyone who cares enough to be reading this reply, if your gains are drying up on one end of the light/heavy spectrum, implement some of the other end of the spectrum for awhile. It may serve as a great plateau buster for you. It doesn’t mean it’s better than what you were doing, it means it was the change your body needed. The old quote “The best workout is the one you aren’t currently doing” rings true

[@zvikabar-kochva3641]

​​@@KingDerek58, maby one is no better then the other theoretically, but from a practical standpoint, opting for low weight sure takes a lot more time, particularly if you are aiming to 3 repeats. Most people would like to maximize the benefit of each training session by doing as many different sets as they can within a pre-specified training session duration, say 60 - 75 min. per session. If I where to do 40% of my sets with low weights, I could fit a lot less sets to that time frame. As for the heavy weight sets, one should be very careful and try to avoid injury. As it's much harder for older folks, like myself, to heal (I'm 56 y.o.). So injury avoidance and safety are my top priorty.

[@buzzz9887]

5-35 reps gives similar results as long as intensity is similar towards the end of each set.

[@beotho]

i do not hink so^^

[@buzzz9887]

@@beothohow so

[@351clevelandmodifiedmotor4]

light weight with High reps usually burns muscle size down but you will have more definition and more visible veins, basically if you want to grow muscle you must lift as heavy as you can handle but with good form for 8-12 reps , when you get better at 12 reps increase the weight so that you can only manage 6-8 reps, work your way up to 12 reps then increase the weight , but you must eat the right foods at the right consistency 6 meals per day, in a couple years youll be built and big and strong, it worked for me , went from 71 kg up to 100 kg in shape all muscle

[@waynecolon7266]

High reps for me, injury free, I'm a triathlete swimmer, I found out the hard way muscle sinks in water. Thx for sharing

[@jit-r5b]

I likely have a language barrier. You mind explaining what you mean with: muscle sinks in the water?

[@nitishsihag5199]

​@@jit-r5b muscles are denser than fat in your body. Thats why athletes have higher weight but still look lean

[@beotho]

what is a triathele swimmer when you do more than swimming in a triathlon?

[@vannie27]

​@@beothohe's giving context to the type of swimming he does I believe. That means it's not pool swimming I guess.

[@Bloozguy]

​@@jit-r5b Ha ha . I found that out years ago. Went to the beach one time with a bodybuilder buddy who competed.. We went out in the water, Horsing around, and he could sink to the bottom and stay there at will, while I just floated to the top and couldn't keep myself down...fat floats, muscles sink. 😜

[@jcceazer1468]

Don't recall where I've heard it; maybe pieced it together from watching Cavalier and friends over the last 10 plus years. As long as you perform at your capacity to failure using the most proper form possible; your muscles will be stimulated to grow. Thank you Jeff and the rest of the KZbin fitness community.

[@rickym23227ify]

I listened to the whole video. As a 67 year old trainer, I sorta knew the 50 25 25% was going to be a winner. That's how I train. Ex. Today was weighted pull ups, 10x15, 25×12, 25x10. Incline bench, bar 50reps, 135x15. 185xsingles 4sets, doubles 3 sets, then 2 sets of 5. Finished with bodyweight dips. 3x15. Us older guys have to go with the energy we have. Somedays we can go heavier longer. My 2 cents. Always great content, thank you! 👌

[@cimarronMC]

When I first started going to a gym I thought I had to be like everyone else who was lifting heavy, I simply didn't have the technique and strength to do so effectively, I took a step back lower the weight and focused on getting quality reps and now I feel like I can do both and get good results and feel good

[@stujm8376]

This for me is fundamental, you need good quality technique before you start lifting heavy weights, less possibility of injuries.

[@mosubekore78]

See if you can do max up to 8 or 10 reps with proper form/technique. If you can't do it, decrease the weight because it's too heavy, if you can do it easily more than 10 reps with proper form, increase the weight. Find the sweet spot between 8 and 12 reps.

[@titusbc]

I appreciate how you broke all that down. I also like how you have broken down the 50+/- optics on it

[@a.davidmendez6043]

ALL YOUR VIDEOS are very helpful information. I’VE BEEN FOLLOWING YOU FOR A LONG TIME. Thank you I learned so much. I try ALL YOUR TESTS! 🙌🏼

[@grok8211]

kiss ass 😂

[@craigstephenmcdonald9915]

Very logical and make sense. Real world training. A bit of everything. Some days I don’t have the motivation or energy but I still do it. Other sessions I’m on the money so I’m going hard. Keep a diary and record what you do. Well done.

[@waynegenthner979]

I'm 66 and I've had good success training for strength and stamina using moderate and light weights with occasional heavy training sessions, but heavy days only when I'm injury free in my knees, back and shoulders. Since I also run steep mountain trails around Barcelona three times a week I have lots of opportunities to bang myself up a bit, so the lighter lifting also helps with the recovery time. Anyway, the system does work so long as you're not in a hurry.

[@michal.mateja]

I applied your advice about slowing reps down. I also train till failure. Feels really good to control the weight all the time. Tension is insane 💪💪

[@renaissanceman5847]

let me save you 12 minutes : it depends.

[@knowsittobetrue8566]

No it's worth seeing the 3 categories in the end. 50+ years of age. Strength training. Hypertrophy. It depends on those three things.

[@denverlilly3669]

That's only an answer though, not an explanation.

[@armandosandoval7827]

Thanks

[@pawanvasudevan6321]

😂

[@curlychapina]

Bold of you to assume watching Jeff is a waste of time

[@Mrevilmonkey86]

4 sets of 10 with increased weight has always worked but I love watching your videos to keep learning so thanks Jeff!

[@cenciende9401]

Nobody has ever said that doesn't work, it just doesn't work as well as it COULD, just a like a pizza will work to feed your body but that doesn't mean it's the best way to feed your body

[@Mrevilmonkey86]

@@cenciende9401 alright sorry sir

[@catvtech4675]

Definitely both. Switching between heavy and light has been very effective for me, especially coming back to lifting after 4-5 months because of an injury. And because of not wanting to injure myself again, I haven’t actually have NOT been training to failure but have been seeing quick gains. I’ve already regained lost strength and already got a tad bit stronger than before after just 2 months of consistency. I’ve focused on high reps with lighter weights, form and variations for 2 weeks, switched to lower reps and heavier weights for 1 week and then back to 2 weeks light but with a slightly higher load and the 1 week again with a slightly higher load. I’ll likely completely change it up in the future once I hit a plateau but for now I’m happy with my results. I’m sure my diet is playing a big role as well. I’m eating way cleaner than a previously had been

[@martinolson761]

As a 65yr old guy thats been lifting since I was 15....Had to laugh when you said something alike "The window of lifting heavy will close at some point"...yes it does....with me it's not so much my muscle strength dropping as it is the supporting structure (joints, tendons, nerves) that limit my loads these days. Being able to achieve Hypertrophy with lighter loads at higher reps is a blessing for us older guys that CAN still build muscle....great video Jeff...you party animal...hehe

[@jp52513]

This was one of the most informative videos I’ve seen. I really liked the way Jeff broke it down by category and percentage 🔥

[@instrong]

As a skinny guy I frefer to workout with heavy weight. Thanks to your videos i got into fitness and It was the best thing happened to me! Thank you so much for helping me to find my passion, now i'm even trying to become a fitness influencer by making home workout video! keep it up man!

[@IbanezGuitarz87]

I prefer lighter weights with more time under tension. It's also much better on your joints. As you get older all those years of heavy lifting are going to come back to haunt you imo.

[@serdarmermer4996]

Hi, thanks for your marvelous videos. I have a rotator cuff problem in my left shoulder: partial rupture and impingement of the subscapular muscle tendon. So I decided, of course, that I must work with light weights. Then I realized that lightweight is better than high weights. Now, I have no pain in my shoulder, and I can continue to work out.

[@blueferrari397]

I was informed by my doctor to go lighter due to stress on the joints as I age, but increase reps and slow the return. This has worked for me and my muscle mass has increased along with my testosterone levels indicated in blood test, which is a good thing as you age. I'm over 50 and fitter than I was in my 30s!

[@JaxBlade]

Great video & love the information as always, for me I love switching back and forth these days, High reps to Muscle Failure really helped me a lot when recovering from an injury but also help my conditioning when doing more MMA/Boxing stuff so I always add them into my gym sessions along with the heavy lifting cause def Agreed they both have their benefits

[@monocyte2210]

probably the best video explaining this concept. i like doing moderate and light weight most of the time. for delts and forearms its all light weight and high rep range. for compounds heavy to moderate

[@Ockin4982]

I'm new to the gym. So the key for muscle growth is failure? Going heavy (2-4 reps), moderate (8-12 reps), or light (>14 reps) are fine as long as you reach failure. And doing 8-12 reps making it easier to measure strength growth rather than going lighter with more reps. Did I get that right?

[@nomnomyourmom]

1-5: close to failure 8-12: very close or to failure 15-20: to failure 21+: through failure

[@ronniejhatta9168]

Your advice is incredibly helpful but for me I start light weight 4 sets of 12 on every muscle I'm working on for the day and when I get up to 3 sets of 12 and 1 set of 15-20 with no problem at all that's when I add more weight and repeat the process. Do that and I promise you that within 90 days you'll see a considerable change in your new muscular body appearance and strength. I always push myself but not enough to actually get hurt... It's common sense to just try it and see your results. Good luck 😊

[@tyrosel2543]

All I'm gna say is Jeff puts in a shit load of effort time n time again into making these educational videos for us. Some of us live super busy lives and dnt have the capacity to research all this stuff, so Jeffs channel is very helpful, and he's been committed in his content for a long time. So before u drop a negative comment, think twice. Jeff keep it up bro, your efforts are very much appreciated.

[@TheDoomWizard]

And has to wear a super tight fitting shirt.

[@michaelcozzitortoiii5350]

Whichever you’re not currently doing is more effective. Your body will adapt. If you’re used to doing sets of 8-10 then sets of 20-30 will be super stimulative and vice versa. It also depends on the exercise. I’d never do sets of 20-30 for squats or RDLs because your cardio and lower back will tire before the target musculature

[@squarebackjedi]

As a 52 year old, really appreciate when you’re addressing weightlifting for older dudes. I like doing heavy/ low reps. I find it’s easier on my joints cause of less repetition. With heavy and low reps, I get a great pump too. Always leave 20% in the tank. #1 rule for me is keep it up and no injuries!

[@CrniWuk]

Yeah, there is no perfect answer that works for everyone out there. You just have to simply see what works best for your self while you're not hurting your self.

[@squarebackjedi]

@@CrniWuk Right on. Agree 100%.

[@5thman677]

The name calling of viewers cheapens the gains of an otherwise great video. Let's admit it, the dissenting view of one person helped motivate the creation of a very beneficial video. Thanx for posting. 👋👋👋

[@chrisginoc]

I’ve been seeing you around KZbin since 2010-2011 or so and it’s a true testament to determination seeing you still push out content. It’s insane how many followers you have. Cheers brother

[@jaybman2700]

Don’t think it really matters, only two or almost to failure matters, but eventually you have to up the weights, and keep going, till those muscles are burning

[@Pneuma462.]

Proper form, then add on the heavier weights

[@Chez114]

You can't keep adding weights forever if that's your only method of progressive overload

[@werofpm]

lmfao bruh.... just watch the video.

[@felge1]

Sounds cool, but it does not work like that after 10 or 15 years of good training.

[@JennaOrtegasdick]

hi.

[@nobody_8_1]

I completely agree with this. I have started doing pullups and other calisthenics (mainly public gym equipment) using my body weight and I have seen the transformation. I had to work up to doing full pullups. Now I do two sets of three about six times (intermittently) using three different pull-up varieties, but I control the form and if I fuck up, I redo the number plus one to make up for the failure. Proper form is absolutely essential. As I get stronger, I will probably add more reps, but my body weight has definitely had a dramatic effect on my chest, arms, lats and back. In time, I expect to become more toned using this same method.

[@AlexanderKorff]

This video is so absolutely 100% on point... I was working my biceps too hard, so that I developed a 'niggle' (i.e. an injury in my forearm)... I then started (due to pain ) to do mid- and light-weight exercises with smaller weights, and have maintained growth (although it is frustrating at times)

[@everennui1]

Thank you so much! It's so much easier for me to reach failure with lighter weights. At least for curls. On the bench I like to have more weight. FAILURE! Is my new motto when I'm exercising.

[@rteal89]

Jeff! Love how you broke this down, and also previously in another episode where you discussed time under tension. I noticed you didn’t discuss power training here? What are your thoughts on that for hypertrophy? Banded resistance vs weights. Thanks!

[@davesitarski2310]

I’ll go with Mike Mentzer , heavy , slow , in both directions to failure

[@MrSinister718]

Ok, see you in the gym next month. Dont forget to progressive oversleep and rest to failure.

[@2012lmfao]

Like Ronnie says everone wants to be a bodybuilder but nobody wants to lift any heavy ass weights. Hes 100% correct.

[@Car-guy307]

A single 60 mins in the gym doing heavy and two home sessions of 20 minutes using light weights each week. Sounds okay?

[@EwanPB]

Time under tension is king. Since I moved from 3-5 to the 15-20 rep range the gains have kept coming, I've had no joint pain or injuries, and I'm generally less exhausted during the week.

[@PSA78]

Load/volume is generally a better way of looking at it, just increasing time might not increase anything. I personally did way to much in the 8-15 range and started picking up when I dropped as our nervous system need to 'adapt' to heavy weights as well. Different muscles also respond differently, but that's a bit harder as there's not research looking at all muscles. 😄

[@TheSkyGym]

This is the in depth explanation of the science behind training programming that I was looking for. It blows my mind that NASM doesn’t address this in their CPT. Thank you for this!

[@achcar747]

Excellent consideration overall and I am ….86. Will follow you for sure. From Brazil I salute your effort to display t he right way!

[@N1co777]

Both are good for different things.

[@mdemartino71]

NOW 53 YEARS OLD, I WON'T GO HEAVY EVEN IF I COULD TOO MANY INJURIES ESPECIALLY AT THIS AGE

[@redrocklead]

Rubber bands

[@randompersononthenet8548]

Ronnie Coleman won mr olympia, and he only trained with lightweights

[@sprinter1553]

If you consider a peanut to be a lightweight then I wholeheartedly agree with you

[@johnbowater-md9wd]

now hes a cripple

[@michaelmoore6287]

Nonsense

[@nunolopes8926]

Did he? 😂

[@bmizzle7630]

Bullshit he did. I. A second you can watch him curl 200lbs

[@FJC919]

As someone who has been weightlifting since a teenager, and who is now an orthopedic surgeon, I have both personal and professional experience. Injuries occur when one “jerks” a far too heavy weight up, using one’s whole body rather than just the muscle intended. We’ve all seen those at the gym using their back and hips to do a biceps curl with far too heavy a weight. A slow and controlled movement with a lighter weight will not only achieve results, it will also prevent injury. Rupturing a tendon because you lifted far too heavy, in an effort to gain muscle mass, will backfire when you need surgery … and then can’t work out during the several months of recovery.

[@dadventuretv2538]

Been lifting since I was 15 in the late 80s. Primarily for sports, the longest duration one being 23 years of Rugby, but now mountain biking. Didn’t have nearly all the data back then as we do now. Started with a combo of heavy 2-3 rep days for strength, and then 8-10 rep days for more endurance. For real endurance we usually hit the field in what today would be called calisthenics. As I’ve gotten older I can’t do the calisthenics anymore with all of my injuries from over the years, and I have less need for max explosive power, and much more need for strength endurance. Have adopted KBs (I wish I had known about these in my playing days) and added much more lighter weight days to my routine. I tend to do them in opposite motion supersets bc of time limitations, plus the endurance stress on the body of SS with little rest is awesome for mountain biking. The lighter weights are great when your body has a lot of damage on it like mine- I can really push myself without much pain (I mean old injuries acting up, not post workout muscle soreness) the day after. But man are you dead on about really needing to push yourself to failure with the lighter stuff to get the benefit- there is 2-4 rep range where you get a bad burn and the tendency can be to quit then, but you have to keep going to either the one you can’t lift and your spotter has to take off you, or the one just before that if lifting alone. I still hit some 2-3 rep heavier days once in a while (although my weight has decreased for sure lol) simply because I don’t ever want to lose the fast twitch explosive max power, but it is much less frequent these days.

[@ogiimanarchy164]

For my answer I'm going to say both! Option A will increase strength, and option B will increase muscle stamina however since failure was reached on both then both shall work

[@darwinvanhoorn4168]

Thanks for your insights. I use lightweights because I like a longer set. It is also 1: for my endurance 2: for my safety. Heavier weights you can get injury's very easy.

[@amirrahimi212]

I am sure that this the most scientific and best body building channel ever

[@tonih3433]

BOTH are good, is my answer, depending on what you want to teach your muscles. Ideally, switch around, one day do heavy, one day do light. You'll have a body that is trained to do many things, not just one thing. Back to watch the video 😊

[@daynevickers1079]

I'm 67. About 6 months ago I tore my rotator cuff doing full bodyweight dips one tendon ruptured, the other 3 with full-thickness tears). Couldn't even lift my arm w/o extreme pain for weeks. Doc said I need shoulder replacement due to advanced arthritis (not EVEN gonna explore that option unless absolutely necessary). I've had to rethink my workouts; most all of my 'push' sets are gone (bench/overhead press, flies, etc.). That left me with the option of VERY light weights, which I haven't been doing, quite honestly. This video inspired me to get back and do VERY light weights/max reps. We'll see how it works. Gettin' old ain't for sissies. .

[@robertadams5437]

Because there are 4 different fiber types (SO, FO, FOG, FG) we have to pick a rep range that provides for orderly recruitment of fibers to prevent the FGa from expiring before the lower order are properly exhausted or allowing the SO to keep recovering before the higher order fibers are exhausted. The best range for this is within 45-90 seconds of time to failure. Another consideration is moving at a speed slow enough to reduce momentum and possibility of injury and fast enough to prevent movements from becoming stutfered start/stop events - which anywhere from 2/2 to 5/5 cadence is sufficient. 3rd, negative strength is greater than positive strength, so using a slower lowering than raising of the weight (about twice as slow on the neg than on the pos) alloers for both + and - strength to be taxed well. For these reasons, Nautilus recommended 8-12 reps with a 2/4 cadence - allowing for exhaustion at the 48-72 second mark, prevention of injury, amd proper taxing of all levels of strength while allowing for orderly recruitment of all fiber types as completely as possible.

[@kevinlscott]

I’d say lighter weight. Because you have “generally” better form and can also extend the range more.

[@1chumley1]

I am no longer trying to put on muscle. My goal is to do as little as possible and maintain strength and size. I've found that higher rep stuff is a great way to do it without getting injured. Plus you can do a lot of it with no gym access, which is great when you're travelling.

[@martinkerr2721]

everyone different don't look at ever youtube vid stick to the work out that is best for you and you alone love this channel as he will say it as it is i would rather use light weigh and do more rather than heavy weight n burn out quicker but as said each to their own

[@Nori_G]

I have my doctorate in physical therapy and I can say that Jeff KNOWS HiS STUFF! Also, you can’t argue with the technique and processes he uses when you look at the definition of his muscles. He didn’t get where he’s at by not knowing what he’s talking about when it comes to muscle growth/ building! He is very specific about the fine tuning as well. The proof is in the pudd’n !😄

[@ModernFitness24]

I always learn something new when I watch one of your videos. Best in the business!

[@zackw4941]

Having been following for five years or so and having mixed results with my own ability to keep with it.. My extreme layman's gut instinct here is that the human body tries to adapt to become efficient at the conditions it's subjected to. So, if you want to lift heavy, lift heavy and your body will develop to lift heavy. If you want endurance, lift light and lift for a long time and you will develop endurance. I know this is an oversimplification, but someone tell me if I'm flat out wrong.

[@richardgrenci8254]

Thanks for the breakdown to percentages. I am 53 and I vary my rep range often, mostly based on how I feel each day or time. I see a lot of videos saying do high reps moderate weights, or heavy low reps or even very high reps light weight. Very few people say it's ok to vary it. So if I understand this percentage of 50% moderate, 10% heavy, 40% light, I could benefit greater if throughout a month/ 4-week span; I can workout 20 times to go moderate 10, heavy 2, and light 8.

[@sebra18able]

I've lifted for 57 years. I needed this when I was younger. I actually guessed correctly. However I never applied percentages to my workout. Great stuff

[@Viti50]

I've been training the way you are recommending for quite sometime and have seen the most healthy growth. I'm 42 y/o and feel the best i have ever felt. Time under tension is what i focus on when lifting heavy and the muscle I'm working is warmed up. Prior to being warmed up I do high reps with low weight to prevent injury and to get ready for heavier weight with each exercise i begin.

[@JonDoe-gr2np]

For me personally, failure hits the untargeted muscles on high rep/low weights. Lat pull downs is a great example of this. Going light on the weight will cause your forearms to fail before the lats. But heavy weight will get the lats to failure before the forearms fatigue.

[@larrynmarks]

I’ve learned online, sir is time under tension. TUT. So therefore, the lighter weight with more reps until you’re done not until you think you’re done, but until your body is really done the proper way to train without straining yourself in any way shape or form. I’ve been a man that’s lifted all my life. I was heavy. I’m not heavy anymore. I was 293 and 175 nowand I’ll never go up. I believe that lightweights TUT is the answer.… How do I do how to do how to do

[@itsoec]

i think high weights cuz you can overcome your own limits and may even increase it if you can do it but doing light weight just makes you fixated on rep counts and not actually increasing weights

[@robertsherrow3627]

70 year-old lifter here who is frequently working out with guys in their 20’s and 30’s who have no idea of my age because I ignore the ridiculous mainstream advice to slow down as you get older. This usually comes from those who live sedentary, self indulgent lives and want you to join them. Screw that! But I do like Jeff’s advice to limit the heavier lifting to a fraction of your workouts. 10% is light for me, but I get it. I limit my heavy benches (225+ at 175 BW) to just once a week now and crave the burn of repping out say 185 more than pushing to a maximum lift. Once you get above a certain weight, the workout becomes more structural and less muscular and I’d rather stay in a zone where I’m getting the maximum hypertrophy. Just my dos centavos!

[@lesmartinsings]

This is an excellent analysis of light v heavy. Personally I do a 30 rep routine with dumbells for example on chest, I find it pumps the blood into the muscle and there is no concern of injury mauling heavy weights. Also i know many who go too heavy and have injury in later life in back, knees, shoulders etc and they cant shake it. When to failure I stop and count one-two and keep squeezing more out until theres no juice left, I have never been in better shape. Good luck and if heavy is your thing then fine, but dont get injured for vanity. Good training and the best of health