Lifting heavy weights builds muscle, but constantly upping the weight exhausts the body. The nervous system must also adjust to the new fiber activation in the muscles. Lifting lighter weights with more reps gives the muscle tissue and nervous system a chance to recover while also building endurance.
A loaded barbell isn't the only path to building muscle. According to a new study published in the Journal of Strength & Conditioning Research, you don't have to lift super heavy in order to boost strength and gain muscle. As long as you go to failure, it doesn't matter how much weight you lift.
"Our model offers a physiological basis for the idea that muscle growth mainly occurs at 70% of the maximum load, which is the idea behind resistance training." This was the answer the researchers came up with: around 70% of your maximum weight on any given lift is ideal for building muscle.
More repetitions with lighter weights can build muscle as well as heavier weights -- assuming they are done to the point of exercise-induced fatigue. And fatigue is the important point. That means even with light weight, the last two to three reps should be hard.
If you're looking to gain muscle, and increase your strength in the most efficient way possible, then lifting heavy weights is a good option for you. Gaining strength all comes down to fatiguing your muscles, and heavy weights will get you there faster.
So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance. This doesn't mean that you have to rely on one method exclusively. Alternating between the two may be the best approach for long-term success. Here's why.
30kg dumbbells can be heavy enough to build muscle, depending on factors such as your current weightlifting proficiency and body composition. To build muscle, doing low repetitions with heavy weights, such as 30kg dumbbells, is an effective method.
If you are new to exercising, especially lifting weights, a 20kg weight will be too heavy. A better dumbbell to start with is a weight between 5kg to 15kg. After you get fit and strong you can progress to a 20kg dumbbell. For some women, a 20kg dumbbell will also be too heavy to exercise with.
Muscle growth does not depend on the amount of weight you lift. It is a myth that one must lift more weight to bulk up. If you're regular and patient with lighter weights, you can achieve similar results.
Some research suggests that you can start to lose muscle in as quickly as one week of inactivity - as much as 2 pounds if you are fully immobilized (3).
“It is impossible to bulk up from lifting weights unless you are consistently in a calorie-surplus. This means that you consume more calories than your body expends. If you are consistently at calorie-maintenance or in a calorie-deficit you will not get bulky.”
To build big muscles, they suggested, you don't necessarily have to lift big weights. Instead, their research showed the same benefits from lifting light weights or heavy weights or pretty much any weight you want—as long as you lift to the point of failure, when you're incapable of completing another rep.
Is 7.5 kg dumbbell enough? 7kg Dumbbells are great for training thighs and biceps, but they are limited in other areas as well. For example; it is impossible to perform shoulder presses with this weight alone because it would not be heavy enough, and there is no suitable workout for strengthening the back.
If you only lift heavy weights, you may become good at lifting the heavy weights and develop higher levels of strength, but this will produce little results in terms of muscle growth. One important aspect of getting bigger is nutrition.
Most beginners will see noticeable muscle growth within eight weeks, while more experienced lifters will see changes in three to four weeks. Most individuals gain one to two pounds of lean muscle per month with the right strength training and nutrition plan.
Yes, absolutely. Most people think that they need to gain way more muscle than they really do to make a noticeable visual difference. Particularly if you stay lean, even just 5lbs of muscle can be seen, especially if it's in the “right places” like the shoulders, forearms, chest, lats, etc.
A 20 kg dumbbell set is too heavy if you are training for the first time and especially lifting weights. It is better to start with a dumbbell that weighs between 5 and 15 kg. A 20-kg dumbbell is a step up if you are fit and strong. A 20-kg dumbbell set may also be too heavy for some women to lift during workouts.
For new gym goers or those who haven't been for a while, 10kg dumbbells (22lbs) is a sufficient weight to notice some difference in your appearance initially, but over time, you will need to increase the weight to keep on the muscle-gaining path.
Generally, 20-25kg is considered heavy by the majority. There are therefore numerous factors to evaluate when determining whether the load a person lifts at work is 'safe'.
Lifting a load every five minutes (12 per hour) that is below 15 kg is considered safe, whereas lifting a load every minute (60 per hour) that is above 45 kg enters the purple zone, which means it is an unacceptable level of risk and operations may present a serious risk of injury, requiring immediate improvements.
High reps build muscle and connective tissue strength, and give your body respite from the grind of low-rep sets, too. Similarly, low-rep sets build neuromuscular and CNS efficiency.
When you lift heavier, lower repetitions are advised for the obvious reason: it is harder to lift heavier weights and your muscles fatigue faster. But what this also means is that your muscle size will increase more and faster the heavier you lift.
Reps for muscle growth
In order to get bigger and stronger, you must ensure your muscles work harder than they are used to. Generally, between 6-12 reps for 3-6 sets will help to build overall muscle size.
While lifting 20 kg for 10 reps is a good strength benchmark, the size of your bicep muscle may not increase significantly if you do not have a consistent weightlifting routine and do not consume enough calories and protein to support muscle growth.