LIGHT WEIGHTS VS HEAVY WEIGHTS for Muscle Growth (science-based)

[@AdamScottfit]

Great video guys. Compounds in the 6-12 rep range and more isolated exercises in the 12-15 makes sense from an injury perspective too - doing super heavy bicep curls is never a good idea.

[@mementomori29231]

Joint health is super important for longevity. Training for 20-30 years or more requires avoidance of injury. Thus lighter weights are better for long term training.

[@AdamScottfit]

@@mementomori29231 I see your point. If the weights are too light and reps too high, it can be more fatiguing. So there's a fine line.

[@kylematthews3683]

Tendons are more susceptible to damage from the amount of times they are under stress than the amount of stress in a given rep. Heavier could be healthier if you are keeping form perfect but of course its easier to keep perfect form with lighter weights

[@AdamScottfit]

@@kylematthews3683 can't disagree there. Form is key for sure!

[@ybrbnf333]

You'll never have a biceps doing more than 12 reps

[@pavXX]

Big shout out to Alpha, who continues doing everything "wrong" but is still putting on the gainz. 😀

[@michaelspencer2559]

😂😂😂😂😂😂😂😂😂😂😂

[@GokuMcDuck]

Alpha is a true bro.

[@thematrix2661]

Alpha Genes lol only for Alphas (I have no idea who that is)

[@kevinligusi3525]

My favorite part of the videos 😂

[@almaximus03]

😂🤣

[@VamanNeurekar]

Bring back the previous two guys !! It's nice to see them sometimes once a while.

[@416t.o5]

Yes please , especially the thick sexy one .

[@MobaCry]

I have just started going to the gym, every two days, it's been a month now... I am doing very light weight and a lot of reps, between 30 and 50 reps depending on the exercise. My goal is more about posture and blood flow, as I spent too many years without sports. I am just trying to make my body used to certain movements because I fear injuries a lot...

[@dingdong6005]

How are you doing now?

[@sean.momentum]

I like this video A LOT ! Gives a lot of insight and I hope it also helps out those younger lifters to train with longevity in mind too!

[@danieldpa8484]

once I go back to training will try the hybrid approach to start heavy weight and see if reps can increase from 10 to 15 x 3 sets, once this is achived, new heavier 10 reps range.

[@I-di-nt-do-nuff-in-]

1:32 why only 3 sets for the bodybuilders ??

[@randellrussell2400]

I'm doing a push, pull, leg split with altrnating heavy/light days. I'm really feeling it.

[@HereinLA213_Original]

good stuff guys, really great !

[@BruceLeroyUK]

Great info. Cool background music also.

[@jamesonconnz]

Dr Shoenfeld has to have gotten some kind of MVP award by now. He writes every damn article on muscle growth there is

[@MrTraveller.]

Great information & well made video. I’ve watched your vids on & off for 2 yrs or so. Great to see the progression in us all. Cheers

[@Erydanus]

It's getting a little nervous and then suddenly that comment about if you're new don't worry about this for the first year or two just do six to 12 reps and work on progressive overload. Big sigh of relief here haha

[@josephblow5946]

Leaving several reps in reserve is used in powerlifting. Training to failure on a consistent basis is not recommended. The "pump" is your enemy in absolute strength training, unless it's on isolation/auxiliary exercises. That's why powerlifters that exclusively stick to "pure powerlifting training" (i.e. low volume, low reps, with very little to no isolation exercises) look smaller than bodybuilders. John Haack, arguably the GOAT in powerlifting for his weight class, is a perfect example of this.

[@torquemontwheeler2375]

Hey, Muscle Monsters: greetings. Thank you for this video; it was helpful. I gonna respectfully add my opinion, I would rather see far less humor in any video, but I already know I ain't running 💩. Being honest, if I had more gains experienced, I'd bet it wouldn't matter as much. But your given information gives me hope for muscle gains in the future. Thank you, man. 🤜🏽🤛🏻...and keep up the good work.

[@GokuMcDuck]

That is you. The humor helps to tell what not to do.

[@onair141]

This was actually extremely helpful!

[@sergeantyuj8983]

You are back in the video bro its so cool👌🏽

[@brandonsample1]

I missed seeing the regular guys in the video great to see y'all okay and back making content I love this channel and the music 💪🏿💯

[@dimuthupushpakumara7319]

Excellent bro

[@TripleRS2024]

As far as I can remember, light weights with high reps target small twitch muscle fibers, muscles that are developed for endurance. While heavy weights target fast twitch muscle fibers for power. The reason why endurance athletes are shredded but looks skinny, while track sprint athletes looks the same as endurance athletes but with more developed fast twitch muscles. To get that greek warrior or god physique you see on sculptures, just train both. Lift heavy for power and follow it up with light weights with high reps.

[@pkr8197]

What about beginners that want to build strength and muscle but not so much size?? Thanks.

[@mrmac3971]

whats the point of bigger muscles without increased strength?

[@jerseybedol]

You explained it well. Although i needed to rewatch to understand fully. Hehehe

[@xiropigado]

The heavier the weight the bigger the muscle, but, and it is a big but, it has to be controlled resistance, and you have to use JUST the muscle that you are training, it has to be completely isolated, you MUST feel the muscle and have full tension throughout the rep. If you can't feel the muscle you must drop the weight but you should always be looking to have maximum weighted controlled resistance.

[@Antonio_Serdar]

Disagree strongly. Maybe on isolation exercises, but when you are doing compound I would say the goal should be to move as much weight as possible while keeping solid form at least until the last two reps.

[@RealMarshFitness]

Nicely made video. Keep it up💪!

[@chuckschickbaldtacos]

My body responds to heavy weight with 7-12 reps Also my test and tren cycles may have a little bit to do with it

[@oldironsides4107]

I just do my easy 30 mInute workout 1000 sit-ups 1000 push-ups 1000 pull ups. That’s all you need to do.

[@raidchaser443]

Went HEAVY with 1 RM(or 1 set max...6 reps) for almost 1 year(11 months). Now...50% of 1 rep max in ALL lifts(20-30 reps until TRUE failure...where I can't lift the weight AT ALL.)or in "adrenaline rush" 75% of 1 RM. NO drop sets. Need a spotter to set NEW 1RM in every lift...

[@kanenaysmith9287]

its all about intensity!!

[@m.o.englishprogram]

Mr. MuscleMonsters, thank you for this astute video. 🤓 Best Regard, Mr. Joshua Gray🇺🇸

[@stillbrian9448]

Finally someone put it to words

[@rounaksubramanian1686]

Wo this is a very excellent and brilliant video bro telling about the light weight vs heavy weight and keep it up and keep training hard and be positive and happy always but never give up on your dreams and take care of yourself

[@baezmd]

When will the book be available in kindle?

[@packie04]

Your videos are awesome.

[@Cgibbo84]

Great video.

[@msees-2002]

Thank you very much

[@fredgardner2870]

Do a warm down of 20 ...25 reps.. work sets 4 to 8 rep range.. fjb

[@Hudson4426]

But how many sets? 5-6 sets per exercise would put me in the gym for like 3 hrs

[@novadhd]

You should work out all major muscles at least 10 sets a week. Look at split programs.

[@wlos4029]

Then do compounds

[@Chronics1]

Is that you in the video? He is a funny dude. Thank you for sharing youre knowlegde.

[@DannyBoy426]

So long story short, powerlifting is the best of both worlds?

[@masumlaskar5866]

Thanks for your video.What would be the number of sets? 3-4 or more or less? Considering 6-12 reps on each set

[@amazinggrace313]

When I do 3 exercise for let's say chest I do 4 set for each exercise, but if I do 4 exercises I do 3 sets for each exercises. That extra exercise is the difference. Also when I graduate to a new weight I try my best to get 8 reps..then I grow from there until I can easily do 12 reps ..then I graduate myself 5 more lbs. Hope that helps

[@masumlaskar5866]

@@amazinggrace313 got it . Thanks

[@terrypokorny4755]

I do both

[@askme2985]

I took a Spartan hypertrophy plan that is based around tri-sets and I fined tuned it for how I can operate in the gym while being mindful of others. Pretty much every exercise is with free weights and cables. Today I did shoulders, triceps, biceps and chest so I started with a barbell overhead press, followed by a seated dumbbell triceps extension then a front plate raise. Take 1 min break and do it for a total of 4 sets. When I started last week fresh, I'm at 12 reps, but at a lighter weight. For this week I did 10 reps but a heavier weight. When I go back, I'll be going down to 8 reps, higher weight. My last reps for my program I set up is 5 when I'm lifting very heavy so I can get strength too. Once a month is done, I'll switch out some of the exercises for new ones here and there. There are some that I really like such as barbell curls, so those stay in longer till I switch them with dumbbell curls. Do what you can do though, but challenge yourself. For me, If I'm not breathing heavy and sweating, it's not good enough. I can't go to the gym and just coast through my exercises like it's nothing. Today I did another tri-set but on cables. I did rope triceps pushdown, lowered it down and rope bicep curl, then brought it to the top and did rope overhead triceps extension. I could feel my triceps burning and I had a really good pump going on, when I was getting to about 7 reps for the overhead triceps, I was struggling. I was able to get my 8th out barely, and then I was tapped and couldn't get another out.

[@JSmith91]

Where did you get the spartan hypertrophy plan? I'm interested.

[@paul9511]

All of above.

[@kawishjaved6376]

Yes a very helpful vid 🌟🌟🌟🌟🌟

[@robertroy1878]

Good stuff.

[@hessiankyojin]

I have all 3 rep counts per set per exercise, so what does that mean? 😅

[@bartwilloughby2909]

What if one isn’t strong enough to lift Heavy ? Can they build muscle ?

[@zenvariety9383]

They would probably need to start with lighter weights and bulk up.

[@christianemmanuel5605]

The guy in the blue tanks...my man!😉🙏

[@Jaakkopetterijarmopekka]

Heavier weights on bench = motivation boost

[@aquilonianace4791]

Frederick C. Hatfield already wrote about this in deep detail in the 90s. Check out his book "Hardcore Bodybuilding: A Scientific Approach" it's worth it's weight in gold

[@panagenesis2695]

No offence, but many would argue that the first photo in the thumbnail (leaner) is more aesthetically appealing. What's this modern obsession with mass? The ancients would've and, in fact, did criticize such overaustentation. Also, as one ages, they tend to gain excess weight, anyway. So, why the rush?

[@Horus-Lupercal]

Who cares about "the ancients"? They also kept slaves and died in their 30s & 40s lmao.

[@panagenesis2695]

@@Horus-Lupercal Many died of acute traumas/ailments because they didn't have the benefit of modern, allopathic medicine. However, the aesthetical standards of beauty, which are a reflection of overall health, remain with us until this very day. Whether the mathematical constants of Praxiteles (see "The Canon of Proportion") or the common expressions "Built like a Greek god" & "statuesque", people instinctually recognize and identify with these classical values. It's based on Natural Law.

[@wassupbro8220]

The first pic is labelled ‘light’ - when u watch the video - its the lighter weights with higher rep ranges which develop mass. So your point is confused

[@samirsharma6312]

That was the intended effect. Most people seeking hypertrophy and definition go the light way. Strength is another matter.

[@qp1539]

There is no modern obsession with mass. The every day average man isn’t lookin get be a body builder. Most people in the gym are just trying to lean themselves out a majority of the time

[@downup-fx7wr]

I've lifted for 2 years now and built muscle. What i do is i lift as heavy as possible. I lift heavy thaft i can almost do 7 reps only my 1st set and my last 2 sets i can only do 4. I dont believe in this 6 to 12 rep range. Go as heavy as you can maybe 70% of your rep max. Better 6 heavy reps than 12 light reps.

[@jameskelly6479]

Sooner or later you are going to hit a dead end. You will strengthen what muscle you have. But you won't be able to get past that without adding more muscle that you can do with that 8 to 12 range after that you can change back over the make that new muscle you gained stronger. Or you can learn the hard way and waist a lot of time spinning your wheels in the mud. Many guys that get to the intermediate level find that they have to spend 1 or 2 more years correcting mistakes they made from the beginning. Good luck ,you're going to need it trying to get out of the mud.

[@Transatlanticism04]

Rep range really doesn't matter (within reason) when it comes to building muscle. Failure matters!

[@BradleyCTurner]

True, but if you go heavier failure seems far easier to gauge, tho lighter weight seems more ideal for longevity with similar hypertrophy goals.

[@samuelbrown7831]

My goal is increasing circulation. So I assume high reps are the way to go

[@Lamby1010]

Do 2 weeks heavy 1 week light ect

[@cosmicpalm4404]

He is a better actor than bodybuilder.

[@thaW7]

What about if your food is fat loss?

[@nicholasingratta423]

Do them all is the long term solution preiod

[@superbaobao6830]

Alot of people are full of Ego lifting heavy . Thinking they are Ronnie or Arnold. Everyone's is cloud chasing heavy plates to impress their friends but lack of lean muscle. Than start bitching about others can't lift heavy or failure. No wonder not much people pack with good definitions

[@kristianbrehaut4236]

Nice white Nike Airmax ltd 3s you got there 😂

[@footballover01]

Some would strongly disagree with the recommendation in this video.

[@doogiedonson7198]

And they're the ones that see zero gains

[@footballover01]

Forget me, check starting strength and stronglifts 5x5

[@Brianconnors427]

@@footballover01 exactly, zero hypertrophy gains.

[@footballover01]

@@Brianconnors427 I know what you mean, but surely beginners need strength?

[@Brianconnors427]

@@footballover01 yeah totally agree. They are great strength programs

[@mobjoe2507]

I train on Heavy weights but im skinny, and i see some big strong people training with light weights, but i can life more heavy than them, but i dont look stronger, i dont understood that logic

[@redcenturion88]

1. I'm curious to know if you're actually lifting heavier with good form. 2. Strength isn't about muscle size. It's about neural adaptation.

[@mobjoe2507]

@redcenturion88 Yeah, I make sure my posture is good, and I know about good form, I do research on the proper way to workout each muscle

[@SierraForeTweny]

you gotta do hella sets of lightweight for 15 reps 2 get yo muscles used to controlling that amount of weight until it almost feels like second nature. lets be real for a sec. Most of us arent competing to be the next mr.olympia so our real goal should be longevity 😤

[@atafit4913]

If you are in to hypertrophy high reps light weight is key no doubt

[@stevenwilliams3829]

4:10 instant thumbs up 👍 #GoingToFailure

[@Jasongy827]

My main goal is to grow strength, and aesthetic lean

[@rickboone1090]

Alpha's antics detracts from the substance of the video.

[@joshuacurl3600]

I alternate.

[@sosilverraider7119]

This isn’t even true. Your shredded when you have low body fat. Yeah more reps is more cardio so you’ll burn fat I guess? But that’s not what you’re saying. Heavy lifters will look just as shredded with a low BMI as high volume lifters.

[@lxvleygxcha1004]

I don't see any credentials in the about.

[@alphatrusbensiii8381]

Frequency

[@danielshawcross3915]

Just rep heavy weight with good form

[@liamjohnson3247]

Chase the pump

[@jamesmartin1659]

This wouldve been a great video if not for the silliness

[@fordeycent1]

Wow something just clicked with that video. I completely get it and I'm a dumbass. Gonna completely change up my routine to adhere to this. Same workout but 10 reps one week then a heavy for 6 reps week then a 20 rep range lower weight week. Cheers 🍻

[@Buzz_Kill71]

Is this a Jeff Nippard production?

[@abdielhernandez6358]

Light to medium weight too heavy don't stimulate the muscle heavy weight will mess you up so light and 15 to 20 reps for the pump

[@KenneithTV]

Manny Pacquiao only use Light Weights training but more reps.

[@gblades5618]

You two are great! Entertaining and solid instruction! 👍🇺🇸🦅

[@ToquzOghuzKhaganatekhan]

Anger and bad vibes weirdos gave me built my muscles

[@Horus-Lupercal]

I don't see any difference in the thumbnail.

[@charliealbert4663]

Same mass. One on the left is pure muscle, and on the right some extra fat.

[@nataliocorradini]

lightweeeeeeeeight baaabeeeeee

[@jordanjacobson4812]

Mr alpha is hilarious

[@noahfitness3974]

U need to go heavy for yourself to gain strength

[@marcoaurelio1871]

Al español

[@PaulWilliamE.]

English ONLY.

[@maciej.matt-pack.paczka]

For muscle grow you need to eat

[@ilikelampshades6]

Just do what I do, lift really heavy weights for lots of reps. I aim for 130% of my 1 rep max and do 12 reps and 5 sets. Then repeat in the workout in the afternoon.

[@mywordsarepure8652]

It’s not rocket science. Simply lift management weight you can handle.Doing this will allow you to maintain good form throughout your sets/Reps.Good form,High volume,& mind muscle connection is all you need 🏋️‍♂️

[@buttsmcgee50]

You don’t need high volume.

[@andrewBwinter]

1:57 Alpha is every teen/20 something I've seen in my gym. Less time on the phone.

[@bigmac1003]

Those PR vids are nonsense

[@Vaibhav-sb5bq]

Just lift heavy

[@morkymoose9590]

I do heavy with high reps😎😂

[@BLACKADAMSFC]

Me that does 100-200-300 reps: 😂😅😁⚡😭🤣🏆🥇💯☺️ (im 14)

[@vanbasten9455]

Summary: 6.50 . . .

[@lexfauser3009]

😀😁🤩🥰😍❤👍👏💪🏋‍♂️

[@rajah3820]

💯🤙🤙

[@WestEnd308]

Great website in terms of information, but the Alpha trying to be funny is not helpful, just annoying.

[@Highlander1432]

185 is heavy ? You guys are all about the aesthetics and drugs lol wtf has happened with this new generation of people that always want a shortcut

[@sta7082]

Guys don't waste your time. This weight lifting ideas are waste and not suitable for all. Just do Walking Jogging Martial Arts Boxing Volley ball, foot ball Cricket Etc. in your free time. That's enough. No need to build body. Need to improve health that's enough for us.