How to build muscle with light weights

Author: Mikhail Ziborov - author of the site makefitness.pro.
2020-06-24

Strength indicators are among the main factors for an athlete. But not everyone knows how to increase strength when it seems that the limits have been reached or how to boost strength performance faster. Below you will learn:

1. What is isometric exercise.
2. How to perform them: examples, duration, rest, degree of tension.
3. Aspects of execution.

What is Isometric Exercise

Do you think you can only build muscle by lifting tons of weight in the gym? Not at all! Light weights can also be a tool (at least a starting one) for muscle tissue growth, regardless of which muscle group you are training: abs or a larger group (like legs). And here's how this is achieved.

Experienced athletes and trainers often claim online that muscle gain can only be achieved with heavy weights. Prominent figures like Borisov, Lindover, and others assert this. However, these individuals consider only one aspect of the training related to muscle growth.

A Bit About Types of Hypertrophy

There are two types of hypertrophy (muscle tissue growth) – sarcoplasmic and myofibrillar. Bodybuilders generally have a mixed type with a ratio of about 50 to 50. This is because their training includes both heavy and light weights.

For an average person who has not trained at all, both types of hypertrophy are poorly developed. However, for an experienced individual, one type usually predominates over the other. For example, if a guy is used to bench pressing 100 kg for 8-10 reps, this represents myofibrillar hypertrophy. On the other hand, there’s a guy who can dip and pull up on a pull-up bar for 25+ reps per set. This is sarcoplasmic hypertrophy.

That is, training with light weights will promote endurance growth, increasing the volume of non-contractile muscle mass: reserves of glycogen, creatine phosphate, water, overall – sarcoplasm. But, to be fair, I need to mention this!

This type of muscle growth is just 1/6-1/7 of the growth potential you could achieve! In other words, light weights, while they contribute to sarcoplasmic muscle growth, cannot reach the greater potential that comes from lifting heavier weights. This is true!

What Are Light Weights?

Light weight refers to a weight that you can lift for 15-20-25 repetitions or more. By the way, if you can perform more than 25 reps in one set, it’s considered very light, and it’s advisable to increase the weight a bit.

If we talk in percentage terms, for foundational movements like deadlifts, bench presses, and squats with a barbell on your shoulders, these may involve weights at 55-60% of your 1RM (the maximum weight you can lift once). In other exercises such as bicep curls, cable rows, and barbell rows, this ratio can be used, but it’s not recommended!

By the way, bodybuilders who adhere to "high-rep training" typically work with weights around 60%.

Can You Build Muscle with Light Weights?

That depends on what you mean by "build muscle." If you want to look like a massive athlete in the Men's Physique category, then definitely no. But if you want to look much better than your initial shape, then absolutely yes.

Light weights are indeed provided to their clients by trainers to master the technique of performing exercises. And how do you think beginner athletes strengthen their muscles? How do they gradually transition to heavier weights if light working weights don’t strengthen and grow their muscles? The growth of strength, improvement of neuromuscular connections, increase of sarcoplasm, and slight gains in dry mass—all of this contributes to hypertrophy, meaning muscle growth.

Or how do you think experienced athletes train their calves, forearms, and upper traps? With a high number of repetitions. Because these body parts are used to exertion, and it’s not so easy to "break through" them for growth. Try doing 10-12 repetitions for these areas, but with a heavier weight. The result will be lower! There are also specific nuances.

For example, not everyone’s wrists will allow them to hold a barbell with heavy weights for training the upper traps to achieve 10-12 repetitions. Typically, weights are taken that are between light and medium, allowing you to hold the barbell and perform 20 repetitions in a set.

How to Train with Light Weights?

There are several aspects that will help you achieve better results with light weights:

1. Train to failure (burning sensation). That is, you perform the exercise to complete exhaustion, where you cannot lift the weight even once more, or until you experience unbearable burning. You can also apply forced repetitions, where a partner helps you complete a few more reps after you reach failure.

2. Do the same exercises as you would with heavier weights. There are no special exercises; it’s all the same.

3. Gradual weight increase (progression). For example, in the bench press with 35 kg, you initially did 15 repetitions, and now you can comfortably do 25 or more. This is a clear sign that it’s time to increase the weight. For example, by 5-7 kg. This will allow you to drop back to 15 repetitions, but with slightly increased resistance. In other words, 35 kg has moved from the light weights category to very light. And 40-42 kg will now be considered light.

But! I will repeat!

Eventually, you will have to train with heavier weights if you really want to build muscle. Muscle fibers (the contractile part) comprise about 87% of the muscle volume (13% is sarcoplasm and others). It’s those 13% that we train with light weights. But the majority of muscle growth can only be achieved with significant loads.

Conclusion

While it is possible to build muscle (or tone up) with light weights, you can achieve 5-6 times more effect by engaging in training with heavier weights.