Light Weights vs. Heavy Weights for Muscle Growth: Everything You Need to Know | Mind Pump 1932

[@lilathepenguin]

Mind Pump literally changed my life! I used to be 300lbs and had no idea how to lift weights. I discovered Mind Pump, got MAPS Anabolic and learned to lift. I am now half way to my weight loss goal, I’ve been lifting consistently for 2 years and I feel like a whole new person. I’ve never been happier or healthier! Thank you guys so much for giving me the knowledge and tools that I needed to turn things around ❤

[@joe1071]

That’s awesome, great job! Strength is amazing

[@MindPumpShow]

That is incredible! Congratulations on all your progress, keep it up!

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Great. Hope u got paid for your ad

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Congrats 🎉

[@jadenconqueso]

I got here early mane, went from 300lbs to 220lbs and im abt 5'11.5 and kinda buff because of channels like you guys over the last 3years

[@DorenSorell]

Haven’t slept well all my life. Was a trainer but could never get my body truly fit and healthy. At age 48 this year did a sleep study and discovered I had narcolepsy. Months of different meds and finally I’m getting sleep, if not enough. Yet my body is starting to actually recover. Lost 20 pounds, and a lot of muscle. Felt depressed, weak. Found Mind Pump. On Anabolic and Prime/Prime Pro and slowly getting stronger. Like you guys say: it’s about the Journey. It’s for the rest of one’s life. 🙏

[@PeakHealthAndPerformance]

BEST HEALTH & FITNESS PODCAST IN THE WORLD!!! LOVE YOU GUYS ❤️🌍

[@ProducedByGrant]

Facts

[@averageprepper2984]

This episode really validated the way I've been weight training lately. Since I'm a 45 year old make and really only been taking my weight training serious over the last 107 days I've noticed my joints appreciate it more when I make light weight feel heavy compared to heavy feeling light

[@WideAwakeHuman]

Yeah I’ve had similar experience- after laying off lifting for a decade I found it made progress a LOT easier by lifting lighter weights for about 6 months before packing weight on the bar. Now I just alternate types depending on the day or what I feel like doing and it’s working great

[@vikingthedude]

I’ve been feeling burnt out lately from doing a 4-day upper lower split. And this is when I remember how you guys always preach that more is less + consistency is key. So im switching to 3-day full body with alternating exercises. Week one and im feeling great. Thanks for all the wisdom

[@outpost31737]

I switched to full body and have never looked back. Splits made me ill.

[@danielortega8978]

Stuck on split workouts but I think ima try a full body method and see if that’s better for me all around

[@n8colt]

I’ve recently started going to the gym again after a couple of years, and I’ve been doing 3-4 days full body with different exercises. I’ve never been so consistent with working out or enjoyed it so much, I hope it help you too

[@juangraciaofficial]

@@outpost31737 Same, I started my fitness journey with full body workouts with resistance bands, then found James Grage program and it's a bro split. Loved the program and the intelligent ways to use the resistance bands but god I hate the bro split, it made me miserable. Found Mind Pump and immediately choose my favorite exercises and went back to full body. It just makes sense for a normal person with a job and other hobbies

[@ertugrulkorpinar51]

@@juangraciaofficial Its true for the average person mostly

[@katelynf398]

I appreciate that you guys don’t say what everyone wants to hear to be more popular and make more money but speak the truth to make people happier and healthier in they’re everyday lives! Thank you!! 🙏🏽💕

[@MindPumpShow]

Thank you! Stay authentic!

[@waleedtariq3109]

As a very new personal trainer who is still learning new things everyday I love watching you guys much love

[@bigdaddy262626]

The 3 muscleteers.... Great work guys love how many things I have been able to improve from listening to show. Nutrition, light vs heavy, over training... And butter.... Yes butter I can eat butter.

[@nicklowrey3054]

Performance is kicking my ass rn. Showing me all kinds of new movements I’ve never done. Cannot wait for Aesthetics afterwards

[@j-co9926]

Was able to lose my beer gut and reveal my abs, which I’ve never seen before, by applying y’all’s advice. Always looking forward to learn more from y’all!

[@curtisharolson6643]

Coming back to this episode because it changed my way of working out, it taught me to slow down , it’s not worth an injury, consistent safe training is the way for this 52 year old, shot out to Justin for turning me on to mobility, isometrics, and core rotation ,

[@curtisharolson6643]

Justin is the man

[@Finn3y1989]

I just recently have moved to a week lifting heavy and a week lifting light. my strength gains have grown so much. the help you guys provide is amazing. seems I feel I should do something, then boom you guys reinforce the thought. salute

[@SMOKEYISADOGG]

Been binging your videos lately, you guys have changed how I look at fitness, 💪 and Congratulations on 300k subs!🥳

[@melissafagan3373]

Can’t wait for each new episode of mind pump. Great education for beginner to expertd all trainers! Keep up the great work💪🏻💪🏻

[@mannysfitnessfortress989]

You guys always have essential topics that all athletes need! 🙏

[@ginavasquez3487]

I’m always curious on what program suits me best. So glad you guys listed the pros & cons of bodybuilding / powerlifting!

[@BELLSOFSTEEL]

The comment section is always so wholesome 🙌

[@muheebkhan5375]

MAPS and Mindpump is completely making me unlearn and re learn so many things that i've thought correct for years and its just mind blowing how the changes are racking up one afte the other. I'm feeling better. Looking better. Eating better and obviously lifting better. Thank you forever MINDPUMP.

[@MindPumpShow]

So happy to hear that!

[@lmsm2015]

MindPump clips was an awesome idea. It is now so easy to find that clip you heard but don’t remember which episode it was. It makes it a lot easier to locate the info. Nice job guys👍🏻

[@TopPlaysDailyProd]

Been Listening to all your podcasts lately, Best Fitness Podcast On KZbin 🤙

[@MindPumpShow]

Thank you! We agree!

[@espenstoro]

I've tried to do this all summer, alternate between being a bodybuilder and a powerlifter. Currently in a hypertrophy phase, it's a challenge to be less efficient on purpose and put myself at a disadvantage, but it really works. Building mass with less weight and more volume, then back to strength training to teach the bigger muscles how to be strong, and then back to hypertrophy with significantly more weight for my "easy" lifting, and so on. Got the inspiration from you guys. It works!

[@davidelliott8890]

I'm a newer listener and have become a very big fan of yalls channel and have taken a deep dive into your videos. Really loving the content and a lot of the information has really been helping me work towards my goals. Looking forward to hopefully starting your programs soon!

[@MindPumpShow]

Welcome aboard! Reach out to us in our chat box if you have any questions about programs! www.mindpumpmedia.com/

[@ericfrancis1108]

Love this episode!!! I have spent years just lifting the weight without feeling it in in my chest.I go lighter now and slow the tempo and squeeze and the benefits have been amazing. Keep doing what ur doing guys , MP is the best

[@SlowDownUMovin2fast]

I wake up this morning, body feeling it. I literally say in my head, I have deadlifts today. I also have front squats, banded leg press etc. I go, well I feel like I lift too heavy too often. Especially as of lately during more of a bulking phase for me. Then I say, well I can do all of these movements, but let’s go light, with impeccable form. Turn on my phone, go to KZbin, and of course I see a video from you guys speaking to Lifting Light VS Heavy hahah Hahha ! Man I love when things align like this. I’ll be listening to this on my way to the gym, thanks guys..once again ❤

[@tovawahlin2520]

Relate so much to Adam saying how hard it is to drop the ego after a heavy phase

[@dylanjohnson3881]

Love your guys podcast, and the Doug intros are FIRE 🔥

[@sandrabloom2467]

I love you guys! I have changed my entire life because of you guys. Sal, you are just like my Italian roomate/best friend (except he likes sports). He's loud. He has ADD. I don't know if he is fighting or just talking when on the phone with the family. He is always trying to feed me. He loves looking it to studies to improve his knowledge and he is ALWAYS right! 😄

[@Nholty52]

I love mindpump! I've been trying to get all my coworkers to listen!

[@MindPumpShow]

Winner Winner! Please email Ann [e-mail] with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up.

[@noahholthaus8453]

@@MindPumpShow thank you guys so much!!

[@christopher-qk3ov]

Listen to your Podcast on the daily to commute to and from work. I really connected to this last episode. I started lifting 5x5 with progressive overload a few years back, but finally hit a plateau. I was going to deload like I normally do, but instead switched to a lower intensity + higher volume of the same exercises. Now I am connecting with muscles that I that I wasn't before. This is everything you covered in your last episode, and I really appreciate your insights. Thank you Mind Pump Team!!

[@KryptiKFred]

Im glad y’all made the clips channel, both for me, and to share this amazing information with others every time it’s needed! Keep it up and never stop guys!

[@ainzarisascarf3782]

im just starting to workout ... being naïve during my younger day .. i got really bad injury to my back during my early gym phase ..that make me stop going for about 5 years i guess... today iam more in tune on everything .. i glad i stumble to mindpump and being more knowledgeable give you more confidence and assurance when working out .. thanks guys

[@ainzarisascarf3782]

DO going lightweight better for lossing fat

[@K4R3N]

29:05 yeah lesson learned the hard way recently. Was on a bulk and hitting PRs. Then started a cut and still went for PRs but kinda hurt myself a little. Will not chase PRs when cutting again.

[@SecretHieroglyphs]

Started a strength training phase thanks to u guys after 10yrs of bodybuilding. Gained two inches in my thighs in two months!

[@MindPumpShow]

Fantastic!

[@nicklowrey3054]

I was always doing the bodybuilding lifting and started y’all’s programs and boom Phase 1 is now my favorite and I hate leaving it

[@leonardwimbley7948]

Adam hit it on the head. It's soooo much ego. Right now squat is killing my groin but I don't want to drop the weight. Although if I was going to drop the weight on an exercise.... it be squats 🤣

[@Max-dv9cz]

Almost finished MAPS Anabolic, would love to do MAPS Aesthetic next but can’t afford to. Winning this giveaway is all I need!

[@akk6126]

Keep up the great work ❤ You guys are killing it💪

[@MindPumpShow]

We appreciate you!

[@spur0of0the0moment]

Variation is key. Getting caught in high weight or low weight can stunt your muscle building progress. Work smarter and see results! Thanks mind pump!!

[@brianperez9406]

For powerlifting the part at 32:00 when he talks about lagging body parts. I believe is the most complex, you hit a plateau with one muscle group with the form you have taken or the form you trained yourself into leads to the most limiting factor, ( you ) you can't see your form by yourself so you push through and end up getting hurt. Then you heal. You think you are good to retry but muscle memory kicks in and you repeat the same movement and reinjure yourself. Or start to not push yourself as hard on that particular area to remain healthy but leads to unequal growth.

[@twhitetraining]

I listen to y’all every day. Thank you for doing what you do!

[@MindPumpShow]

Thank you for listening!

[@rowantree198]

Excellent episodes. I have a background in powerlifting, so I need to lean into bodybuilding.

[@improvisethelife2206]

Perfect preworkout talk. I’m a year in and my diet and workout routine dialed and the love is in right place. Looking forward for the years to come gaining knowledge from y’all is power

[@MindPumpShow]

You got this!

[@improvisethelife2206]

@@MindPumpShow Winter time last year I can’t just go to the gym and just shower and not workout. And now I’m more knowledgeable got over left shoulder lingering pain. Know my form is better and my whole body is tight. Mind to muscle is there. It’s like now I have muscle with like this weird fat skin that doesn’t have its place anymore. Love the process the pump the lost of anxiety and being in the moment at the gym. But knowledge is key always trying to evolve

[@YourBoyTroy]

Oh man. Lowing the weight and feeling the muscle through out the entire move is a game changer. Lifting during this video. Already feel the difference in training 💪🦵💪

[@rekawerdna]

Oh man! I love y’all’s podcast! Especially enjoyed the victim mentality discussion. I suffered with that a lot in my life so thank you for helping me acknowledging my own issues.

[@JTthr3e]

I have always done a bodybuilding style program with my lifts, I switched to a powerlifting program for 6 weeks. when I went back to bodybuilding programming my strength significantly went up. balancing the two styles is very effective, and maybe undulating program styles like this to create a novel stimulus should be talked about more. Thank you for all the information you provide!

[@amandacarpenter2486]

This is the best explanation between the 2 scenarios of lifting!

[@ericcross5220]

Such awesome content! I found you guys a few months ago and cannot stop listening.

[@jgray_bd3397]

Great advice as always guys, bodybuilding technique is my route but only for fat loss currently. going out of the way to lift heavier may be a modality change I need. Thanks again

[@SlyFoxZack]

You guys are a wealth of knowledge! Thank you for what you do!

[@jaredriley3905]

The first time I ever heard the lightweight feel heavy and heavyweight feel light phrase was from John Wolf at Onnit. Totally Changed my mindset, especially in regards to kettlebells.

[@claymonaro68]

Great show again lads, I like to make the lift heavier by really slowly down the lift. Sometimes the same weight i lift on Monday, on Wednesday it doesn't feel as heavy. So instead of adding weight i just slow every down, it works just as well

[@DiegoGarciaIII]

Best fitness/ workout podcast hands down 🔥🔥💪🏼💪🏼

[@allenmanley4986]

Man I love the content from these guys! Always looking forward to the episode

[@osox100]

You guys helped me get back onto lifting with proper techniques and form - Now I don’t shy away from benching or squatting due to weak form 💪🏼

[@MindPumpShow]

Nice work! That is great to hear!

[@codycoldbrewski572]

Through my reading in studies I’ve implemented both heavy and light training and a one week recovery period after 6 weeks. From 15 rep sets down to 5 rep sets over and 6 week period, 1 week of rest and repeating

[@Nopossicierto85]

I’m just here for the MAPS subscription 😅 But the show is good as well.

[@martinsrensen9503]

Listened to this episode twice in a row. 10 out of 10

[@MindPumpShow]

We appreciate you!

[@michaelspencer2559]

all I do is light. my body is perfect. you don't need to do anything but pay attention to your muscles and what there doing. so say mind pump really works. I also only work one group for a week at a time.

[@itsmyaisabelle]

This is the best show!

[@camerondillon3266]

“Power lifter is trying to make heavy weight as light as possible and body builder is trying to make light weight as heavy as possible” BARS 🔥

[@cesarlabastida318]

Wow guys this really helped a lot. love the information and all three of you guys have great points. keep it up fam

[@jimwhite5129]

Whether you want to do power lifting or body building strength training one must do what that person enjoys most. It must be sustainable and I think it all depends on the age of the person that is working their body. Ego lifting must be put aside - at any age - believe in what you want to accomplish. Listen to your body and work it appropriately.

[@drpro5811]

Map anabolic gift would be awesome ...All the way from Myanmar...thank you so much for the information

[@kikoman780311]

Based on all the research I’ve seen, one of the most important factors for strength gains and hypertrophy is lifting until you are close to failure: 2-4 RIR. But if your sets are 15-20 reps before reaching that 2-4 RIR, you’ll be more exhausted psychologically than if your sets are anywhere between 6-10 reps with 2-4 RIR.

[@ragnarlothbrok938]

Just the topic I needed today. Thanks boys. 🙏 stay hard chat, get big 🤘🏽

[@tallyotoinc]

I think the best results come from mixing the two with accessorie lifts. For example: Squat like a power lifter Leg curls and extension like a body builder.

[@esinfa]

I have never been a power lifter so I thought this concept would be foreign to me however I do ashtanga yoga and just started body building. in yoga lifting your whole body only with the palms of your hands for example: You need the focus the mindset the concentration... You don't care which muscle is fiering up, your whole body is tensed and controlled, one moment of lost focus and you injure yourself. It really gives an overall good looking physic where in bodybuilding you tailor the look yourself to target a specific muscle that you want to grow for the look that you want to achieve or correct imbalances like quad dominance.

[@shanemarr6676]

I've only been listening for a month. Applied what I've heard you guys say in regards to not over training,training frequency,volume and diet.ive never felt better!!..now I just gotta get swole like uncle Doug😎💪

[@sourakagold3863]

MAPS Aesthetic shuffle! Almost finishing up MAPS Anabolic for the 2nd time (lost 25 lbs of fat). It’ll be awesome to take it to the next level. Thank you guys! 🎉🎃

[@svea.___]

Changed my whole perspective thanks FAMS 🤝

[@stormcat2330]

I love training under both approaches. There are a whole lot of other ways to make lighter weights harder and offer more benefit, too.

[@derrickhubbard7366]

As this podcast discussed, a balance of both mentalities is probably best. I find John Meadows approach to lifting (Mountain Dog training) does a great job of striking a balance between the two in the same workout.

[@JetEngine787]

Time under tension and rest periods... Good stuff here

[@BRAO_art]

Simple, concise, great information! You really know how to communicate to the average lifter and we appreciate it very much!! 💪🏻

[@MindPumpShow]

Thank you! So glad it was helpful!

[@BRAO_art]

@@MindPumpShow Always is! You guys are the best!

[@keilasalmeron8731]

This podcast has helped me so much

[@thejap83]

I agree with Adam, the allure of hitting a new PR with weight is so hard to get away from, vs when training for bodybuilding lifting is only one factor.

[@Henry-yi4rg]

Interesting topic. Very good

[@idakwiatkowska2862]

Such a great and very helpful episode, thanks guys 😊

[@MindPumpShow]

Our pleasure!

[@nickrbhrt7931]

I love watching these podcasts at 2x speed💪

[@danielortega8978]

One of my favorite episodes 👌🏻

[@gfitfitnessstudio]

That notification that comes JUST when you’re wondering what to watch!! 🎉🎉

[@Boss3Nate]

100000% agree that a bodybuiler is benefiting more from learning how to lift like a powerlifter than vice versa... I don't even think it's that debatable. Hahaha. Love the content guys!

[@braunsonlalonde3546]

Amazing podcast as always!

[@MindPumpShow]

Much appreciated!

[@tawaunlucas3270]

Gearing up for a physique competition. And man listening to y’all making me feel so prepared to train in the proper way . Also has made me a lot more picky on the philosophy I’m hearing from some of these coaches . I can make a much more informed decision!

[@MindPumpShow]

Good luck Tawaun!

[@tawaunlucas3270]

Thanks!

[@jdot3334]

Best part of my day LFG🤜

[@joshhoobler5769]

Another great ep!

[@MindPumpShow]

So glad you enjoyed it!

[@joshhoobler5769]

@@MindPumpShow just finished my second viewing!

[@rckarrh]

Just got my epic pass in the mail, need a place in Park City. Send me information, especially President's Day weekend.

[@lukasnyman7679]

This is the best fitness podcast! You guys changes my training view completely. Forever thanksful. Starting phase 3 next week on maps symmetry and asthetic would be great to continue with! 🇸🇪

[@MindPumpShow]

Our pleasure!

[@user-wv8dj3qg3z]

Calisthenics give the best benefits of everything involving strength

[@carlosm6597]

MIND PUMP!! 💪💪

[@Dehura]

As someone who only does this bodybuilding training. It have still made me stronger than avarage person, so it transfers to stuff like moving furniture and carrying boxes very well. Things feel overall lighter when you have bigger muscles... 🤷

[@AllDayErrDay.]

I think compound lifts tend to benefit more from heavy weights, while isolation exercises are better geared towards moderate/light weights. Switch it up to bust through plateaus, then get back on track.

[@vinnieplayscod]

I use a mix of both light weights and heavy weights throughout the week. I train heavy less though because I've heard it is easier on the joints.

[@marm3757]

Loved this episode..:as a 60 year old newbie woman…I was working out on my own at the gym and home but after a year felt I wasnt getting the results. Then got a trainer…. Ball game changed. He taught me all of this…and MAN… an hour with him drained me like the gym never did. I started getting great results once I started practicing mindfulness during my works (home or gym). Focussing on form and engaging proper muscles… wow! Life changer…honestly. I feel so strong now and will continue to be in my best shape ever when I hit 61.

[@knockingseeker]

Great video. I think both are important but there’s a middle way too that’s worked for me. Might do some low reps powerlifting for the strength and light weight controlled for isolating but most gains from a higher rep semi powerlifting semi bodybuilding mentality. For example making sure I know how to press in a way that targets the chest but not mainly focusing on that. Focusing on lifting as heavy as possible for 12 reps with the high amp gained from powerlifting and some mind muscle connection at once. More hyped up than the light things heavy but not quite as hyped up as a powerlifter doing super heavy weight. Then you can structure a more daily undulating periodisation style routine that works better than doing different blocks. So you might alternate from workout to workout. One upper body day doing a powerlifting move like bench then a semi powerlifting semi bodybuilding style movement using like incline dumbbell press. The other upper body day you could then start chest off with the semi movement then a super controlled light feeling heavy movement a press of flues ir whatever. Daily undulating periodisation has been shown to work better than blocks of powerlifting then bodybuilding for both goals and you would just adjust the volume so power lifter is doing more heavy less light and vice versa for the bodybuilder. And could always change up the ratio if goals are different like a bodybuilder focusing more on strength for a while. But you would deffinately be better if not doing blocks if only one style

[@michelromage6671]

Loved the topic today. My question that comes from this is, do you guys have a recommended time table of cycling from making heavy weight light to light weight heavy?

[@hughestrades]

DILF SHIRT IS FUEGO Love the episode guys! Thanks for the knowledge.

[@RonyD2]

Kids in bed, check. Legal cannabis products, check. (Waits for MindPump notification) HERE WE GO!

[@JhnWayne_]

Can you still get that “granite” feel/look and the CNS training from slowing down the tempo if you don’t have access to heavy weights?