We all know the old saying – if you want to get big you have to lift big. Well, at least that’s what we’ve been told by all the old gym rats. However, as it turns out there is quite a bit of research out there that indicates you can build a lot of size by lifting only lighter weights.
One study in particularly showed that trainees who trained with weights that were less than 60% of their 1 rep max to fatigue enjoyed gains that were in line with those lifting heavier weights over the course of 6 weeks.
The results of this study are surprising given that most experts claim that lifting light weights for high reps targets the slow-twitch muscle fibers (the ones responsible for endurance) and lifting heavy targets the fast-twitch fibers that are more responsible for size.
One of the reasons the lower weight subjects were able to keep up with the heavier weight subjects is because they focused on time under tension – lifting at a slower pace and emphasizing the contraction.
Often people who lift big tend to ignore form and pace and rather just focus on “getting the weight up”.
These findings are particularly helpful for people who are unable to lift heavy for a variety of reasons (limited access to equipment, injury problems, etc). One can also benefit from training both slow-twitch and fast-twitch muscle fibers to get the maximum muscle growth potential.
Lighter weights throws a different look at your muscles that they aren’t used to seeing, not to mention it reduces the stress on your joints and tendons and reduces injury risk. Try implementing a lower weight day into your training regiment and see how it works for you.
In addition to training both fast and slow twitch muscle fibers you also want to make sure your testosterone levels are at an optimum level. It doesn’t matter what type of training style you implement – if you suffer from low t-levels you simply won’t make gains.
If you want to boost your levels and make faster gains try taking a natural testosterone booster. These products use all-natural ingredients that are scientifically proven to boost testosterone levels.
A high quality product won’t be cheap but it’s a small price to pay for a better physique and faster gains.
If I have higher testosterone levels what will happen?
- You will build more muscle mass
- You will maintain your muscle mass better
- You will get leaner and more cut
- Your sex drive will increase as well as harder erections
- better mood and your confidence will increase
That’s why most athletes and natural bodybuilders that are serious about building muscle do everything they can to increase their testosterone production naturally.