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

If you have ever wondered whether to use heavy vs light weight to build muscle, you’ve come to the right place. In this video, I am going to explain to you whether you need to use heavy weight or light weight in order to build muscle and when to use both in your training. You might think one is better than the other in your pursuit to build muscle, but this might be a flawed way of thinking and you could be leaving gains on the table.
The video starts off with a quiz where I want you to leave your answer in a comment below. In this side-by-side of Jesse performing the dumbbell bench press, I want you to make a guess as to which clip shows Jesse building more muscle. Is it when he uses the heavy weight or is when he uses the light weight? In the heavier set, Jesse is using a 8-10 rep max and in the lighter set, he is using a 20-30 rep max. Clearly he hits failure earlier in the set with the heavier weight and he is still grinding out reps with the lighter weight. Once you have your answer, leave a comment thinking which one builds more muscle.
My answer? Jesse is building muscle with both the heavy weight and the light weight.
If you answered like me or even chose lighter weight as the winner, you would be wrong according to a comment left on a recent video. The commenter believes that you cannot build muscle with anything less than 80% of your one rep max and that using lighter weight is a waste of time.
This is where I have an issue. Research has pointed out that you can build muscle in any rep range as long as the intensity of the set is adequate. At heavier weights, this effort and intensity does not require you to achieve failure simply because the amount of tension on the muscles is greater due to the heavier weight. However, to achieve the same adequate tension required for muscle growth when using light weights, the intensity has to be much greater. That means as the number of reps you perform goes up, the closer to failure you have to go.
See, when it comes to building muscle, tension is the driving factor. With heavy weight, tension is achieved simply by the amount of load used. With light weight, there is far less tension outright, thus to equate it to heavy weight, training to failure is required.
It doesn’t stop there, however. There needs to be an understanding of what failure is within these rep ranges. In low rep ranges with heavy weight, there is no subjectivity. You either can lift the weight or you cannot. When using moderate weight, especially in the 8-12 rep range, failure becomes slightly more subjective. You will probably have a good indication of failure, but in many cases, you might be able to squeeze out another rep or two.
When using light weights and the amount of reps you are performing gets higher, such as in the 20-30 rep range, failure becomes extremely subjective. You might stop the set when your muscles begin to burn, thinking that it’s become too uncomfortable to perform another rep. However, I would argue that this is where your set is just beginning. If you decided to revel in the burn and push past that uncomfortable feeling, you would see that you are capable of quite a few more reps. This is where the magic happens.
I like to say that if you are using light weight and that you give up the set when the burn starts, you’ve wasted not only your set, but your time. The most productive, growth-inducing reps occur when the burn starts. As a matter of fact, those light weights can produce just as much muscle growth as the heavy weights as long as the set is taken to true failure.
As a matter of fact, you should explore training in all rep ranges as we know that heavy tension (in the form of weight) will only produce gains for a limited amount of time. Moderate rep ranges are great for eccentric overload, but with the packaged soreness that comes along with it, there needs to be something else that allows you to train hard. This is where metabolic training comes in thanks to the use of light weights.
But now comes the question; when should you use light weight and heavy weight in your training?
Continue watching the video to see the other scenarios where light weight and heavy weight should be used to build muscle.
Heavy Weights vs Light Weights - athleanx.com/x/heavy-vs-light-...
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For more videos on how to build muscle be sure to subscribe to our channel here on youtube via the above link and turn on your notifications so you never miss a video when it’s published.

[@athleanx]

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[@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!

[@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.

[@johnstewartBr3X1T]

💯💪🦍

[@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?

[@michaelbell6443]

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

[@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.

[@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

[@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

[@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

[@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 😄

[@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?

[@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

[@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.

[@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.

[@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...

[@DennisSmock.]

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

[@ubacat1617]

This is ingenious. I'm a 61 year old woman and I do moderate lifting most of the time until I feel I need a deload week. I haven't really had any plan but based on the percentages for people over 50, I'm taxing my body too much and not adding in the heavy weights at all.

[@ModernFitness24]

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

[@KiyoTheGringo]

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

[@KiyoTheGringo]

@@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.

[@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.

[@ricardowashington4447]

Good video. As a 50+ year old who is just recovering from a rotator cuff revision surgery (tissue was so damaged they had to repair it in a revised way) making adjustments to my routine has become essential. The sport surgeon and PT team said that heavy weights at full ROM are likely to tear the revision again. OK. time to adjust. Content like this is exactly what I need. I also find that moderate to light weight at higher reps is better for conditioning for BJJ training. Thanks as always for giving us informed perspectives on all of this.

[@NeoDragonFlame]

such a great source for solid information! thank you!

[@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]

😊😅

[@boscogamiz]

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

[@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.

[@dhobbs1803]

Actually taking the time to not only respond to trolls but educate at the same time.... You're a better man than I 😂 Keep the great content coming ❤

[@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

[@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

[@LV-md6lb]

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

[@nitishsihag5199]

​@@LV-md6lb 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.

[@Mr._Fit_Atheist]

​@@LV-md6lb 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. 😜

[@olemex1972]

Again a very good video, thanks Jeff 🎉

[@fahimchaudhry7901]

Very true and I totally agree. I’m so glad it makes perfect sense the way you put it. Keep up the good work.

[@jamespolite5251]

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

[@titusbc]

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

[@dive2drive314]

Expertly explained, Jeff. Thanks!

[@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.

[@drip369]

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

[@phaa84]

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.

[@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.

[@marioturchi9762]

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

[@craigombler8286]

Brilliant advice as always Jeff @athleanx and tbh for nearly a year now my routine rep set is 'the ignition set' which have found the best, sets up the exercise and helps me achieve my goal which has been noticed by others. Thank you again for all your advice and help...all the best to you and your family :)

[@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.

[@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

[@OctoberMusicIsLife]

dude love watching your videos really helps me in the gym

[@Einhander49]

This is quite possibly one of his best uploads ever.

[@pooperdave]

I’m in my late 50s and I’ve been wanting to exercise for sometime now. I do a lot of walking with leg weights, 2 to 3 miles every other day. But I want to do more, so I found your channel and been watching it for the last week and I subscribed 3 days ago. It’s amazing all the information on your channel and it’s costing me nothing. 13.6 million followers I now understand why. You have a couple videos on building a chest for beginners I’m taking that on. Good stuff☝🏻

[@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.

[@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 😂

[@demarcheers]

Needed this. Thanks Jeff💪🏾

[@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!

[@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 💪💪

[@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

[@abel4776]

I believe you have to cycle in and cycle out, can't be doing 1 thing forever.

[@jcdeaton42]

Great information. Thanks for the video.

[@Pacuta_]

This video makes me feel really good. I actually had the same opinion that the answer was both, and I fall in the hypertrophy camp and I feel like I've already been doing 50/25/25. Of course, I already formed this opinion and plan because of Jeff's previous videos. So I mean I feel good that I've been actually learning, and I'm also confident that it's working. Thanks again Jeff.

[@deemusic9504]

Hi can I ask how you use the 50/25/25 in your workout? I'm currently doing progressive overload doing push pull legs 3x a week but I want to build more muscle. How would I use the heavy, light and moderate? All in one session like drop sets or over the week doing a heavy session, next time moderate and so on? Thanks

[@sabinski3005]

@@deemusic9504 I have the same question of how to apply the principle all in same session or different sessions as maybe 2 weeks you do moderate, 1 week heavy and 1 low . Of course all till failure with more or less reps .

[@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.

[@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.

[@MukkaDotCom]

Awesome video, Jeff. Science behind it.

[@DavidJonesbt45]

This is gold. Great video

[@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

[@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

[@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! 👌

[@keithharding-wf3fg]

Excellent breakdown and explanation of why to use heavy moderate and light weights as a Rugby Boxing and athletics speed coach this helped me a lot.explaining to Athletes.also over 50 so helps me personally in the gym.

[@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%.

[@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

[@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 😊

[@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.

[@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

[@lgolem09l]

Would love some videos focusing on the HEALTHIEST way to do weight training. What will improve my posture/act against age related muscle loss the best? What exercises or training settings will be best for my joints? What is the minimum training I should get? How to combine it with cardio that is as regular as the weight training, so my heart is healthy just as my skeletal muscles? What is the best percentage of body fat to avoid negative consequences, but still be ready for infections or other sicknesses? Jeff as a health professional should be in a really good spot to make a video series about that. I don't care about looking buff, or being super strong, I just want to feel as comfortable in my body for as long as possible.

[@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!

[@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.

[@MPolo92]

this video made a lot of sense to me and was helpful, thank you!

[@andreaudette3946]

Well explain and clear and the combination of these three types you said make sense .Thanks

[@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

[@N1co777]

Both are good for different things.

[@oldmanmuscle]

This was an excellent presentation! I have been continually bodybuilding since 1968, competing for 17 of those years, and I have always utilized the full spectrum of training ideologies. One aspect you did not touch upon here is the mental component ... By training throughout the full spectrum of rep ranges, the mind remains engaged, whereas if one only trains, say, heavy or light, then the mind becomes stale, which leads to training burnout. steve

[@cchaps2483]

Whatta great informative video 👌👏

[@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)

[@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.

[@Man17904]

hi.

[@johnstewartBr3X1T]

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.

[@AlphaEntriesTrading]

This is very insightful brother. Ignore these negative comments. These folks do not work out

[@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

[@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

[@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.

[@truthnow902]

Awsome thanks I will try this.

[@cobrajeff96]

I'm pretty sure a therapist with a master's and a long professional career knows more than a random internet guy.

[@mattiej2311]

That's an appeal to authority. You should be listening to the arguments. Did covid not teach you anything?

[@JunkAccumulator]

@@mattiej2311what I learned from that time was that experts and professionals constantly revisit beliefs with new research and adjust knowledge as knowledge expands (as the Athlean-X channel has), while deniers stick to their opinions and attack others. Is that the lesson?

[@mattiej2311]

@@JunkAccumulator what I learned was that people like you will always be slaves to their masters. You're a pseudo intellectual. And you're lying to yourself if you think any of those people went back to change their positions. None of them have yet to admit just how wrong they were.

[@moyppoo]

@@JunkAccumulatorperfect response

[@justint4049]

Many experts would show you Jeff isn’t so knowledgeable. But ask yourself this simple question if you could grow by adding reps instead of weight why is literally everything in the gym designed to increase weight? It’s not because increasing reps will get you muscle.

[@mdemartino71]

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

[@redrocklead]

Rubber bands

[@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!

[@aviohana7432]

Thank you great content!

[@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

[@SuperPangloss]

Good concise vid, makes a lot of sense....thank you.

[@hyperbodyhub]

A very informative video👍

[@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. 😄

[@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

[@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. .

[@farinklatt2937]

Long time follower rarely comment but I did wanna say adding a 20-25 rep set on my leg days has added size. I'm not a know if all like the guy commenting on the video but I know what I see so thanks for the info. I've been following since I got out of prison in2016 I'm 50 now and your videos have helped me overcome a lot. I'm exchange I'll go put your "fan" in the nerd circle just drop me his info😁😁

[@ahmedtarig5277]

like for jeff guys

[@SleepyBrandon10]

My name is Jeffff

[@TheRealZ9000]

🤯

[@wutangmitch]

Like Jeff for guys?

[@GymAndSun]

My name is actually Jeff. Cavaliere is a good one

[@markushayes]

Suss

[@throwplate]

Flip a coin. If it's heads, heavier weight will be better on this set. If tails, more reps. Let God decide your gains.

[@Murph_82]

Youve covered this topic along with other youtubers a billion times and have gotten the same result. Reasonably heavy with super strict form concentrating on the negative in particular. Thats it

[@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

[@leonidasrozas2347]

I always watch Jeef's videos, they are fantastic! Right now I'm using super slow training of Drew Baye! Aim for 4 reps with 10 seconds positive, 3 seconds static, 10 seconds negative. The goal is to continuously maintain muscle tension until failure, from 90 - 120 seconds for each exercise. I work out Monday and Friday. Only twice a week. Is enough.

[@Rogueten]

This video is so good. I’m 65 and he’s right about the moderate, heavy and light weightlifting

[@noirceuillesombre3472]

Simplified, and logical. Thank you.

[@ulisseshermano5720]

Warm up with light weight move into middle range max out at heavy than go back down the ladder. I do this each excercize. This has really worked for me in building muscle and growth rather quickly. I dunno what do you think Jeff?

[@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 !😄

[@lucyben2516]

So agree. As an older female lifter TUT Time under tension works for me. Go steady= no injuries=continued training and a goodly amount of muscle.

[@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.