You Can't Get Strong with Light Weights! True or False?

Let's get back to basics - is it a myth that you can get stronger using light weights?
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We know in programming that for long-term performance improvement, stress must continually and incrementally increase over time. And most of you know, our favorite way to do this is to increase intensity by training heavier and heavier over time.
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Watch Matt Reynolds discuss why weight on the bar matters, and why most novice or early intermediate trainees do not need to worry about percentage of 1 rep max when determining programming.
READ MORE: bit.ly/2NRixgG
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[@BarbellLogic]

How do we feel about the new filming space??

[@markmcelwain9307]

Barbell Logic Matt seemed really at ease, which made the video easy to watch. A few videos before have seemed just a little nervous and busy, but this is nice 👍

[@philterry8848]

looks great. Thanks.

[@Moose92411]

Hell of suave 👌

[@jeffreybabino8161]

Cool much better more relaxed

[@Moose92411]

This is really, really interesting insight! I'm glad I watched it!

[@cautious1343]

To a certain extent we get stronger just by moving more. I tried this ... light weight and reps less than failure several times each day. It worked! I got stronger.

[@BarbellLogic]

Boom

[@FrankAboutFitness]

Can you guys do a video about cardio and fat loss alongside powerlifting

[@ReynoldsStrong1]

Guess what's coming out next Friday??? ;-)

[@smilsmff]

You must train your mind to accept the fact of lifting close to your 1 Rep max or your never going to get there, also is it really needed? yes and no, no if you are not taking recovery drugs, no if yoou are in your 50s plus, no if you have not trained for 5 years at that specific movement, just train heavy for reps going down to 5s and later heavier down to 3s

[@Caleb-lu3zl]

Could you dumb it down? Are you saying to just laniarly progress until you plateau after let's say 1 or 2 years, then consider 1 rep max percentages to base sets and rep ranges on to stimulate adaptation in a more methodical, slower way?

[@BarbellLogic]

Linear progression won't last 1 or 2 years. It usually last somewhere from 2-6 months. That being said, we recommend benefiting from the ability to add weight every session while you can before you move to more complicated programs.

[@Caleb-lu3zl]

@@BarbellLogic thanks. I got to 260 bench, 315 squat, and 460 deadlift, and 205 overhead press in a little less than a year and I wasn't sure what I was doing. If I could just get 30 percent stronger in a couple years I would be happy

[@riccardozorn1822]

Heavy weights matters

[@BarbellLogic]

truth

[@cliffonator1111]

If I squat 225 for 10 reps and a month later I am squatting 235 for 10 reps, did I not get stronger?

[@ReynoldsStrong1]

Absolutely...because the weight on the bar went up and the reps stayed the same. So force production went up, as did work, intensity, tonnage, etc.

[@GreySteel]

@@jackedkangaroo1948 To a point, perhaps, and volume is important, too. But the power of increasing only volume is often grossly overstated. The guy who goes from 225x5 to 225x10x3 is simply *_not going to get as strong_* as the guy who drives his program from 225x5 to 405x3. If you put never anything close to 405 in your hands or on your back, you're never going to lift 405, no matter how much volume you push at 225, or 275, or even 315. It's just biology and arithmetic. To think otherwise is a kind of thinking most charitably described as _"wishful."_

[@sullydawg]

@@jackedkangaroo1948 I DO see how silly it is...that's what I was trying to point out. Because, you see, the process of going from 225 to 405 takes a LOT longer if you focus on adding reps instead of adding weight. You know....I'm trying to parse what you're saying...and failing. I'll just say that we'd rather use the two days not to add 2 reps to the 135...but instead add five pounds. And when we do this, people get stronger. FAST. But different strokes.

[@smilsmff]

yes you sure did, But variety of reps and sets , pre sets after sets accesory work will make you ven stronger

[@GreySteel]

@Frank Burjan Do you have data IN POPULATIONS? It sounds to me like it worked for you 100% of 1 time. That's called an "anecdote." Congratulations on your gains. Sincerely. But I hold my position.

[@charliebrownscurveball397]

Masterpiece Theatre 🎭.

[@ReynoldsStrong1]

I know. I really needed the pipe and a scotch...but it doesn't fit the "fitness" motif. ;-)

[@charliebrownscurveball397]

You need a Starting Strength Smoking jacket.

[@greghood1552]

@@ReynoldsStrong1 Protein shaker and ammonia tablets.

[@OriginalKingRichTv]

Laughs in Sandow

[@pretty_flaco]

RPE@8-9

[@jamesgilmore1684]

What? This is too complicated for me.

[@little8940]

Haven't I seen this guy reviewing guitars?

[@OriginalKingRichTv]

Lol Marty music. Or Jason

[@cnapoli]

What are "sets of cross"? Or am I mishearing Matt?

[@ReynoldsStrong1]

Sets across are working sets of the same weight....ie 3 sets of 5 @ 225lbs - so all 3 work sets are at 225 - "sets across."

[@aw2012ca]

Common sense

[@feelthesteel5173]

Light weights are essential to good muscle connection and focused working of a muscle group. Throwing around huge weights all of the time you can’t focus in on this. Every 21 days shift your training as the body has a memory that needs resetting

[@BarbellLogic]

Good luck with your training.

[@jd0879]

Haha that’s their way of saying you’re wrong

[@feelthesteel5173]

@@jd0879 I know shame they are that dumb eh

[@jsmith5764]

Where is the explanation showing @feelthesteel5173 is wrong?

[@feelthesteel5173]

@@jsmith5764 he doesn’t have one because it’s each to their own, west side barbell stated the 21 day rule and to be fair it works for me micro fibres and muscle growth there’s a lot of research out there. Training is subjective after a point also as diets and lifestyles play a part in everyone’s journey. Just train how you want to train and what works for you keep reading and researching and trying different things

[@MrCageCat]

Heh?

[@igorpotocnik13]

what?? why are we talking about this at all. person come to the gym. i do not care who it is, how old it is , nothing. not ewen injuries. this is simpl and one and only corect way, to get started. what is goal in gym? goal is to get stronger. simpl. forget about estetic, visual, this and that. if there come woman, who cann ot ewen do 20 normal no weight squots, like kid. than she can not train something ellse. as soon as she can do 20 with own body weight, she hold 5kg in hand and do 10 raps. 5x10 raps. simpl. why mashine? why other exercises?? why bool shit exercise like legg press?? why?? if u can do suod?? why? she gewe me 5 series of 10 reps with 5 kg, perfect form, thats it. for squod. and legs. nothing more. thats it. why are u all trainers complicate things. to sale staff, programs. there is only one program. human mowement. achiwe faster, explosive mowment. nothing ellse can you train in gym. why?? why would you do leg press?? why? why would u do barbel for hest, cross cables, pricher, and 20 other lifts?? why?? normal bench, do 20 with bar. than 20 reps with 40kg, than 20 reps with 60kg. than go 80 kg 10 reps. 90 kg 10 reps, 100kg 5 reps. for example. u train 20 reps and 5 reps. why one rep max?? why? u can try for funn. i do this all time. it is perfect. sholders. ? standig press. same. 25 kg 20 reps, 30 kg 20reps, 40 kg 10 15 reps, 45 kg 10 reps, 50 kg 5 rep, 50 kg again 5 reps. only this exercise. nothing ellse. why train this smoll muscles? why complicate? same rows. only one basic exericse. and you do that mon. wen. fri. wikend relax from gym. other days u do cardio. runn, fast walk, judo, something u like for funn. play with kids. wen u runn, why runn 20km.?? why?? runn 3km in 12 min. thats it. or go for 10 km and let wife girlfirend go on rollers in short pants so you can relax eyes a little bit. why complicate programs???

[@BarbellLogic]

You're awesome.

[@BarbellLogic]

@Dan Won Haha