Today’s workout was a grand lesson for my son, and I think I need to share it with everyone!
My son (who I love so dearly), has always subscribed to the “Get Big, Get ripped” approach. Heavy Weight, “Go big, or Go Home ” mentality
BUT! I had to snatch him up and show him that if you want to do this Fitness thing for a life time, you’re going to have to preserve them Knees baby! Lifting heavy every day isn’t the way to do it! What use is it to lift heavy for a season, then walk around limping for the rest of your life king?
“This is how we’re going to get the best of all worlds. Big Legs, Healthy Knees, Defined Muscle”
When it comes to building muscle, there are a lot of different approaches you can take. One popular method is to lift heavy weights with low reps, while another is to life lighter weights with high reps. But which approach is more effective for building muscle?
There are a few things to consider when answering this question. First it’s important to understand that heavy weights, low reps workouts primarily target the fast-twitch muscle fibers, while light weight high rep workouts target the slow-twitch muscle fibers.
To experience this first hand… we took up the 100 Rep challenge!!!
100 reps Straight | Tri Set | Lunge Challenge
For 100 reps straight… engage in a 3 set, squat & reverse lunge combo. Squat… Right Reverse Lunge… Left Reverse Lunge…
That’s “1”…. Repeat that 100 times!
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Fast-twitch muscle fibers are responsible for generating short bursts of high-power output, and are typically bigger and stronger than slow-twitch fibers. They are mostly heavily recruited during heavy weightlifting. Slow-twitch muscle fibers, on the other hand, are responsible for generating sustained muscle contractions, and are typically smaller and less powerful than fast-twitch fibers. They are most heavily recruited during endurance activities, such as long-distance running and cycling.
While heavy weight, low rep workouts are great for building raw strength and power, light weight, high rep workouts can help to build muscular endurance, and this can improve overall muscle tone, and definition. When you perform high reps with a lighter weight, you are recruiting more muscle fibers and this leads to a lot more muscle activation, which can ultimately lead to muscle growth.
Additionally, lighter weight, higher rep workouts can also be less stressful on the joints. which can be beneficial for people who have joint pain or injuries.
These types of workouts can also be more effective in targeting smaller muscle groups like biceps, triceps and shoulders.
In summary, both heavy weight, low rep and light weigh, high rep workouts have their own unique benefits when it comes to building muscle. Heavy weight, low rep workouts are great for building raw strength and power, while light weight, high rep workouts can help to build muscle endurance, definition and improve overall muscle tone. So incorporating both types of workouts into your training regimen can be beneficial.
If you haven’t been getting the results you want… Give this a Try! we promise you wont be disappointed
