Weight training tradition is generally based on the belief that it takes heavy lifting to build muscle size and strength. However, recent research on weight training shows that this is only partially true. A notable researcher by the name of Stuart Phillips, from McMaster University, ran a study that compared the effects of light weights to heavy weights and found that heavy weights are better for building strength, but light weights proved to be just as good for building muscle mass. Brad Schonfeld is another outstanding researcher who has done similar research and found similar results. You can read about Phillip’s research by clicking here . You can also watch the following videos to listen the research presented by Phillip’s and Schonfeld.
Information on training with light weights starts at 25 minutes into the Interview with Stuart Phillips
Information on high rep training for hypertrophy starts at 8 minutes in this interview with Brad Schonfeld
Even without the research, there is plenty of anecdotal evidence that would agree with Shonfeld’s and Phillip’s findings. Serge Nubret built one of the most phenomenal bodies of all time by primarily using light weights. When I say light weights, I mean light compared to the maximum weight he could lift. Serge used up to 225 pounds for the bench press, which may be heavy for a lot of people, but he could bench 500 pounds raw. To put it into perspective, 225 was less than 50% of his max which is a percentage that most people would consider to be light.
Dan Laurie won the most muscular title in the Mr. America competition in the 1940’s. Like Nubret, most of his lifting was done with light weights. Jonny Fuller built a massive body by mostly using high reps; he generally did about 30 reps per set. Sergio Oliva and Rory Leidelmeyer used plenty of heavy iron, but they also incorporated light weights and high reps into their training doing as many as 70-100 reps per set.
What about powerlifters? I don’t know of any powerlifters who only use light weights to build strength, however, there are many who incorporate the use of light weights into their training in the form of dynamic speed lifting with 10 sets of 3 reps, or an extensive warm up. Almost all powerlifters do a little bit of light lifting to warm up, but some do such an extensive warm up that their warm up is comparable to a workout even if they never followed it up with heavy lifting. Richard Hawthorne (a world record deadlifter) often does sets of 20 reps with 135 to 145 pounds for the squat and deadlift. He then does plenty of sets of 10 reps and eight reps as he works his way up to heavy weights. Richard admits that the huge amount of reps that he does in his warm up plays a large role in building his strength.
Eric Spoto (a world record holder in the bench press) does tons of warm up sets with light weights using 10 to 20 reps for the bench press. He accumulates an enormous workload before he ever starts to challenge himself with weights that are heavy in comparison to his single rep max. Another powerlifter who makes use of light weights is Louie Simmons, one of the greatest powerlifting coaches of all time. When using what he refers to as the repetition method, he sometimes uses light weights for exercises such as belt squats, reverse hyper extensions, and incline dumbbell presses. You can read an article about his version of the repetition method by clicking here.
Can you build strength and muscle size without the use of light weight? Certainly, but you may be able to enhance your strength gains if you know how to use light weights correctly. However, it is much easier to misuse light weights than heavy weights. Going to failure on a regular basis with light weights can cause your strength gains to plummet faster than just about anything. Although research suggests that light weights should be pushed for max reps to induce fatigue which stimulates growth, my experience is to avoid high levels of fatigue on a regular basis when using light weights. Severely fatigued muscles can easily result in strength loss.
In the next article, I will discuss specific ways that light weights can be incorporated into your training to enhance both muscle size and strength gains. Until then, best of training to you.