🔥Heavy versus light weight 🔥
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There is always a debate going on about what is best; training with heavy or light weights. Well that depends what the goal is. If you're looking to build maximal strength, heavy is the way. If you're looking for maximal muscular endurance, light is the way. However, when you're trying to build solid muscle, both can be quite effective. Now, that tends to rattle some gym bros, but both are needed in a well designed training program. Heavy weights are required to maximize mechanical tension (one of three drivers for protein synthesis) and they stimulate a ton of hormonal output, especially from exercises like deadlifts, squats and other compound movements. To get a muscle stronger, we need to get it bigger and that means overloading it with weight progressively. Of course, a bigger muscle isn't always a stronger muscle (a topic for another day), but for the most part they positively correlate. On the other hand, light weights are effective too (light being relative). In order to maximize metabolic stress (another driver of protein synthesis), training with light weights is very beneficial. Furthermore, by building muscular endurance, you will notice carry over to your lower rep, heavier training. They are also quite good at isolating lagging muscles and lead to better mind-to-muscle connection which means gains. In short, you need to program both in your workout regimen. For me personally, I tend to train mostly in the heavy side of the equation and make my light weight work usually with calisthenics and bodyweight movements. Either way, for longevity, function and the most gains you can get, train with both.