{"id":2220,"date":"2022-10-27T05:38:53","date_gmt":"2022-10-27T05:38:53","guid":{"rendered":"https:\/\/www.kayawell.com\/blog\/?p=2220"},"modified":"2024-11-07T15:33:42","modified_gmt":"2024-11-07T15:33:42","slug":"heavier-weights-vs-more-reps","status":"publish","type":"post","link":"https:\/\/www.kayawell.com\/blog\/heavier-weights-vs-more-reps","title":{"rendered":"Heavier Weights vs More Reps: Which is Better for Muscle Growth?"},"content":{"rendered":"\n<p>Have you been told that lifting heavier weights can help you grow bigger muscles? It\u00e2\u20ac\u2122s easy to assume that the heavier you lift at the gym, the larger and stronger your muscles become. However, recent studies suggest that this may not always be the case.&nbsp;<\/p>\n\n\n\n<p>Researchers have reason to believe that lifting heavier weights can have the opposite effect on people and lead to smaller, weaker muscles. According to them, lifting lighter weights and doing more reps \u00e2\u20ac\u201c aided by <a href=\"https:\/\/totalshape.com\/supplements\/best-legal-steroids\/\" target=\"_blank\" rel=\"noopener\">safe and natural legal steroids<\/a> \u00e2\u20ac\u201c can be more beneficial. Some even suggest lifting a combination of both heavy and light weights.&nbsp;<\/p>\n\n\n\n<p>So, how much muscle can you gain by doing everything correctly? We uncover all that (and some) in this article. Keep reading to learn more!<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_73 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\r\n<div class=\"ez-toc-title-container\">\r\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\r\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\r\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.kayawell.com\/blog\/heavier-weights-vs-more-reps\/#Heavier_Weights_Fewer_Reps\" title=\"Heavier Weights, Fewer Reps\">Heavier Weights, Fewer Reps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.kayawell.com\/blog\/heavier-weights-vs-more-reps\/#Lighter_Weights_More_Reps\" title=\"Lighter Weights, More Reps\">Lighter Weights, More Reps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.kayawell.com\/blog\/heavier-weights-vs-more-reps\/#Combining_Lighter_Weights_with_Heavier_Weights\" title=\"Combining Lighter Weights with Heavier Weights\">Combining Lighter Weights with Heavier Weights<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.kayawell.com\/blog\/heavier-weights-vs-more-reps\/#How_Much_Should_I_Lift_During_Reps\" title=\"How Much Should I Lift During Reps?\">How Much Should I Lift During Reps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.kayawell.com\/blog\/heavier-weights-vs-more-reps\/#Achieving_Better_Results\" title=\"Achieving Better Results\">Achieving Better Results<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.kayawell.com\/blog\/heavier-weights-vs-more-reps\/#Final_Thoughts\" title=\"Final Thoughts\">Final Thoughts<\/a><\/li><\/ul><\/nav><\/div>\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Heavier_Weights_Fewer_Reps\"><\/span>Heavier Weights, Fewer Reps<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Traditionally, lifting heavier weights and doing fewer reps was how bodybuilders developed muscles and increased strength. They would put on their weightlifting straps and throw around weights that were twice as heavy as they were. Although recent studies have found this method less effective now, one can\u00e2\u20ac\u2122t help to wonder why this method of lifting weights and building muscles survived for so long.<\/p>\n\n\n\n<p>The simplest answer is: because it worked \u00e2\u20ac\u201c even if only for a short period.<\/p>\n\n\n\n<p>According to experts, lifting heavier weights can activate what is known as \u00e2\u20ac\u0153fast twitch\u00e2\u20ac\u009d muscle fibers in the body. These muscles play an important role in developing muscle strength and growth. While this was true, it had a few pitfalls here and there.&nbsp;<\/p>\n\n\n\n<p>For instance, because fast twitch muscle fibers produce and use a lot of energy, they also tend to fatigue much more easily. Since muscle growth relies heavily on how long you can continue carrying a certain amount of weight, due to shorter endurance, you can\u00e2\u20ac\u2122t promote hypertrophy (muscle growth) as effectively.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lighter_Weights_More_Reps\"><\/span>Lighter Weights, More Reps<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lifting lighter weights can allow you to do more reps. Research shows this technique allows athletes and bodybuilders to build endurance and increase strength. However, does it help you develop bigger, much more defined muscles?&nbsp;<\/p>\n\n\n\n<p>As mentioned earlier, muscle growth depends heavily on how long you can carry a certain weight. For those who wish to build bigger muscles, this is around 90% to 95% of their body weight.&nbsp;<\/p>\n\n\n\n<p>When you do more reps with lighter weights, the most you can lift is 50% to 60% \u00e2\u20ac\u201c which is hardly enough to promote hypertrophy.&nbsp;<\/p>\n\n\n\n<p>In other words, it\u00e2\u20ac\u2122s good for building muscle endurance, but it doesn\u00e2\u20ac\u2122t make your muscles look any bigger.&nbsp;<\/p>\n\n\n\n<p>Studies have proven that beginners gain more muscle mass by lifting to failure than experienced lifters. So it&#8217;s important that beginners find a balance between lifting light weights to work on form but heavy enough so they struggle to lift the final rep. This when coupled with a well-balanced diet not only leads to sustainable fat loss but increase in lean muscle mass.\u00c2\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">What Does \u00e2\u20ac\u0153Lifting to Failure\u00e2\u20ac\u009d Mean?<\/h3>\n\n\n\n<p>Lifting to failure or \u00e2\u20ac\u0153concentric failure\u00e2\u20ac\u009d simply means you select a weight that makes you struggle with the last few reps of a set during exercise. When muscles use up their ATP supply \u00e2\u20ac\u201c the energy that fuels muscle contractions \u00e2\u20ac\u201c lactic acid starts to build up and the muscles fail or slow down. Thus, the lactic acid needs to be flushed out for the muscles to complete another set and create more ATP.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Risks of Lifting to Failure<\/h3>\n\n\n\n<p>Although lifting to failure can help beginners progress faster in their workouts, as well as assist experienced weightlifters through a plateau, there are some risks and drawbacks tied to the practice.&nbsp;<\/p>\n\n\n\n<p>For instance, a <a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.01400.2005\" target=\"_blank\" rel=\"noopener nofollow\">2006 study<\/a> found that exclusively lifting to failure can increase a person\u00e2\u20ac\u2122s resting cortisol levels and suppress anabolic growth simultaneously. In other words, consistently making every set lead to failure can hinder long-term muscle development.&nbsp;<\/p>\n\n\n\n<p>Additionally, overdoing the practice can result in you using improper form during exercises \u00e2\u20ac\u201c which puts you at potential risk of injury.&nbsp;<\/p>\n\n\n\n<p>It\u00e2\u20ac\u2122s best to err on the side of caution when using the lifting-to-failure technique. Find a balance that helps you achieve your muscle growth goals without risking your health or safety.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Combining_Lighter_Weights_with_Heavier_Weights\"><\/span>Combining Lighter Weights with Heavier Weights<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Instead of isolating your routines to a single method, experts suggest that doing a combination of the two can be more beneficial.&nbsp;<\/p>\n\n\n\n<p>Lifting heavy weights and constantly driving up the number can be exhausting for your muscles. You need to give your body time to adjust to the new changes it&#8217;s going through. Doing a session or two of lightweight exercises can provide your body with the respite it needs to grow stronger.&nbsp;<\/p>\n\n\n\n<p>Alternating between heavy-weight and lightweight workouts is a great way for you to enjoy the best of both worlds. You can even add testosterone boosters into your routine to give you that extra push during your workouts.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_Much_Should_I_Lift_During_Reps\"><\/span>How Much Should I Lift During Reps?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The simplest answer is enough to challenge your current strength.&nbsp;<\/p>\n\n\n\n<p>Whether you\u00e2\u20ac\u2122re doing more reps with lighter weights or fewer reps with heavier ones, you should use weights that challenge your muscles; otherwise, your muscles don\u00e2\u20ac\u2122t receive the message to get healthier, stronger, and bigger.&nbsp;<\/p>\n\n\n\n<p>Generally, you want to pick weight plates that make the final two or three reps of a set a little tougher to make. Just be careful to make it too heavy that you start to fail to do any reps. This is crucial, especially for those who are new to weightlifting.<\/p>\n\n\n\n<p>Increase your limit in small increments. If you feel your muscles have become accustomed to the current weights you lift, go up one level to achieve better and faster results.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Achieving_Better_Results\"><\/span>Achieving Better Results<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Using performance-enhancing substances is often frowned upon, especially in the world of athletics. Regardless, there are several merits to using thoroughly tested and legal steroids like D-BAL, MOAB, and Winsol.&nbsp;<\/p>\n\n\n\n<p>When combined with light-weight or heavy-weight exercise, steroids can <strong><a href=\"https:\/\/www.kayawell.com\/Exercise\/Top-5-Exercises-to-Gain-Muscle-Fast-exercise-headaches-muscle-cramps\" target=\"_blank\" rel=\"noopener\" title=\"Top 5 Exercises To Gain Muscle Fast\">help increase muscle growth<\/a><\/strong>, reduce body fat, increase red blood cell production, and even reduce recovery time for athletes and fitness enthusiasts.&nbsp;<\/p>\n\n\n\n<p>As steroids will increase your metabolic rate, an increased appetite is also a typical side effect. If you\u00e2\u20ac\u2122re using steroids to reach your fitness goal, it\u00e2\u20ac\u2122s highly encouraged that you also maintain a healthy diet.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Final_Thoughts\"><\/span>Final Thoughts<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>People respond differently to various workouts. Results won\u00e2\u20ac\u2122t always look identical between two people. Knowing your body and listening to what it needs is the key to making the most out of your workouts. If you wish to build stronger, bigger muscles, finding a balance between light and heavy weightlifting is the key to your success. Don\u00e2\u20ac\u2122t restrict yourself to one method. Diversify and determine what\u00e2\u20ac\u2122s the best option for you.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Have you been told that lifting heavier weights can help you grow bigger muscles? It\u00e2\u20ac\u2122s easy to assume that the heavier you lift at the gym, the larger and stronger your muscles become. However, recent studies suggest that this may not always be the case.&nbsp; Researchers have reason to believe that lifting heavier weights can [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2221,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1110],"tags":[1098],"class_list":["post-2220","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight_loss","tag-guest-post"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/posts\/2220","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/comments?post=2220"}],"version-history":[{"count":0,"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/posts\/2220\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/media\/2221"}],"wp:attachment":[{"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/media?parent=2220"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/categories?post=2220"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/tags?post=2220"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}