Try Total Workload Training
If you need a break from heavy lifting, you can always turn the focus of your training to an emphasis on a high total workload for gaining strength. What do I mean by total workload? It simply means to add up all of the weight lifted from every rep of every set for an exercise or body part. Focusing on total workload works best when using moderately heavy weights that range between 50 to 65% of your single rep max.
Serge Nubret was an example of a bodybuilder who trained primarily with light weights and a high total workload in order to become enormously strong. Serge was a 500 pound bench presser at a bodyweight of just over 200 pounds. This was a raw lift before bench shirts existed.
Fundamentals of Total Workload Training
The idea behind a focus on total workload is to do as many sets and reps as you can while remaining at near max strength throughout the workout. You can’t do very many reps with super heavy weights without overtraining. Likewise, do not use high intensity training by pushing to failure, or even near failure when focusing on total workload. It is far better to push only about half way to failure for each set when focusing on total workload. If you train too heavy or push to failure, you will quickly accumulate fatigue and will be in a weakened state early in the workout. This will hinder your from doing as many sets and reps as possible while staying at full strength.
If you follow the advice of training as long as you can at full strength without training too heavy, and you stop your sets about half way to failure, you will do a sufficient amount of work without developing excessive stress or fatigue. Because of the avoidance of high stress and fatigue, you can train each body part or exercise as often as three to six times per week. If you start at 55% of your single rep max the first week, you can increase the weight to 60% of your single rep max the next week, and 65% of your single rep max the third week. After the third week, start the cycle over again with 55% of your single rep max. If you nail it by training hard enough but not too hard, you will find that your workouts will become easier over time and that you are getting stronger without lifting heavy.
It Works if you do it Right
This type of training goes against everything I learned in my early years of training. It seemed like the weights were too light, and that I was avoiding the strain and struggle that many believe should occur at the end of a high intensity set, but I have found that total workload training with moderate weights is a great way to build strength if you understand how to apply it correctly. If you need a break from heavy weights, but you still want to continue to gain strength, consider total workload training. Best of training to you.