Lifting Light Weight To Get Big
It makes total sense to think if you want to get big and strong you need to lift heavy weights
In this post I am going to explain why that is not true and why lifting lighter weights can actually be better for the results you're looking for
Common faults when lifting heavy:
Momentum- This takes away muscle contribution and is an easy way to "cheat" and make a exercise easier. When you use momentum 99% of the time other muscles will work into whatever movement you are doing to help execute the lift, and this increases your chances of getting injured
Sacrificing form and technique to move the weight- Common examples are not going to full depth for squats, butt lifting off the bench during a bench press, swaying back during lat pulldowns etc. The list goes on and on. Doing this again increases your chances of getting injured and takes tons of muscle recruitment out of the equation.
Not using full ROM- Quarter squats, not bring the bar all the way down to your chest while benching, not letting your elbows fully extend during curls are all examples and there are many more. Muscles only grow throughout the range of motion you train them through. If you don't go all the way down during your bench press, then that point will be the weakest part of the lift for you.
Creates muscle imbalances between prime movers and stabilizers- Rotator cuff, glutes, and core are the most important and neglected muscle groups that lead to injury. When you only train the common muscles like pecs, lats, legs, back and shoulders, you leave other assisting muscle groups vulnerable for getting injured.
Perks of lifting lighter weight
Better muscle contractions- You can go much slower throughout the lift which will increase the mind-muscle connection you feel throughout the movement, which will trigger more muscle growth.
Higher rep ranges- train till failure (hypertrophy)- The best way to build muscle, compared to strength where you focus on lifting heavier. If your focus is on bodybuilding hypertrophy is the best way to get muscle definition.
Slower tempo (more time under tension)- The more time your muscles are working against a resistance, the more destruction will occur to the muscle fibers, which in return will allow them to grow bigger once they recover.
Less likely to get injured- Using lighter, but still challenging weight will allow you to use much better control and sustain good form throughout the entire lift. This assures you can use good form and reduce your chances of getting injured.
Better pumps- a "pump" is a common gym term where your veins begin to show much more than usual due to increased blood flow to the muscles. When their is more blood flow to a muscle or muscle group, this will allow it to grow and look bigger. The more blood there is in your muscle, the more nutrients will be delivered to help grow bigger, stronger and healthier.
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