In this video I'm going to cover if you should be working out with light weights, heavy weights,
what is an appropriate weight, and how many repetition should you do in order to trigger
muscular growth?
In order for me to recommend working out with heavy or lighter weights you have to understand
first why that even matters.
Why even take either one over the other?
In order for any workout to be effective, you have to bring your muscle to a state it
is not used to yet.
I'm calling this point the "Positive Failure" point, so when you do an exercise you want
to do as many repetitions as it takes for your muscle to get tired.
So that you cannot do another clean repetition.
How do you get to that point?
For those of you that want the answer straight-away, you should be using appropriate weight so
neither too light, nor too heavy but let me explain what I mean with that.
Let's quickly have a look at what it means to use heavy weights first and why I recommend
that you don't use a weight that is too heavy.
As an example let's take an 80 pound dumbbell, this is way above what I am used to, what
my muscles can comfortably handle.
I'm trying to curl it up, and you can see that the only way for me to get that weight
up, is by using momentum or by cheating on the form.
So using too heavy of a weight, not only has the downside that you have to cheat a lot,
therefor not triggering growth.
You are actually just working with momentum.
And also you are potentially increasing the risk for injury dramatically.
Especially if you are doing exercises where you have weights above your head or above
your chest.
Going to heavy there is too risky.
OK light weights.
Why should you not be using too light of a weight in order to trigger growth?
I'm picking a very light dumbbell to do dumbbell biceps curl and as you can see I am pretty
much just going through the movement without any real trouble.
Without any problems.
Obviously there is no real risk of injury there it doesn't really seem to have any negative
impact per se.
But that's where we start talking about what it means to be most efficient and most effective.
Meaning, if you're using the light weight and you're trying to reach that positive failure
point, chances are you have to do an excessive amount of repetitions for you to even feel
tired.
But then again, on the other hand it is absolutely possible to reach a positive failure point
with lighter weights.
It's just not very efficient, not very effective.
So what does that mean?
We know heavier weights are too heavy.
The risk for injury is too high.
You should not be using it.
Also you cannot really go through the full range of motion so it is not ideal.
Lighter weights, works.
You can get to positive failure however it is going to take too much time so not very
time-efficient.
I recommend an appropriate weight.
Appropriate weight means: try to pick a weight that allows you to do six to twelve repetitions
per set.
Full range of motion, nice and controlled.
Let's take the example of the dumbbell curl again.
You can see me this time using a dumbbell that I can comfortably control at least for
the first ten repetitions and then it is starting to get heavy.
I am starting to slowly fail on the eleventh and twelfth repetition.
That means I am at a level where I can exhaust my muscle.
I am completely avoiding any risk of injury and I am still very efficient with time because
I am actually able to get my muscle to a failure point within 30 seconds of the set.
As soon as you achieved enough repetitions.
So in this case 12.
You can then increase the weight comfortably.
You should always look for the smallest increment that you can find.
For dumbbells that is typically five pounds but which ever one is the smallest you have
available to increase.
Very important is to take your time with the progression but use an appropriate weight.
If you ever feel like you plateauing in an exercise, meaning you cannot quiet make it
with the heavier weight, then lower the weight back down and just do a few more repetitions.
Let me know if you have any questions, as always I'm your trainer Sean aka.
German Efficiency.
I'll see you in the next video and until then: Train with more efficiency.
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