*VIEWER GIVEAWAY* - Want a copy of my popular 90 Day Beaxst PPL program? 40 lucky clickers within the first hour this video is published will win access to it! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/heavy-vs-light-weights If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

@AbdulGhani-vm6oq

5 ай бұрын

3:06 why would anyone listen to a guy that looks like he doesn't work out?

@cristianp_0940

5 ай бұрын

Xd

@jayredz7807

5 ай бұрын

Says I was late, but it's only been 17 minutes

@revtoiletduck

5 ай бұрын

It says the link expired despite only being up for 17 minutes.

@godminnette2

5 ай бұрын

Says it's expired!

I remember in one of your videos..."dont count the reps, make the rep count!" That is the most concise advice I have ever seen on KZread.

@drewmorrison

4 ай бұрын

Exactly, I find when counting, you end up stopping when you get to that goal rep. It’s more of a mental thing. Often when I don’t count, I have 4-5 more reps in me. A sign to increase weight or focus more on technique

@joey_ricciardi117

4 ай бұрын

Bro 100% so simple yet so HARD TO APPLY for some. Even myself!

@bestonemusic

4 ай бұрын

Empty heads are obsessed with big muscles. Why?

@nomnomyourmom

4 ай бұрын

@@bestonemusic That's why he has real academic degrees while your mother works in the adult industry

@bestonemusic

4 ай бұрын

@@nomnomyourmom my mom passed away 10 years ago she was a respected physician. What about your mother she wears a red MAGA(Made Another Guffoon Again) hat?

I took your advice from last video. Lowered the weight focussed on mind body connection & SLOWED down the reps. That tension was amazing. Never felt better.

@aieahi1

5 ай бұрын

Recently saw a video of a power lifter. He’s crazy strong in the bench press but he said he didn’t have much of a chest. As soon as he adopted time under tension training with lighter weight, he got his chest.

@nobody_8_1

5 ай бұрын

💯💪🦍

@gailparz

5 ай бұрын

Exactly. Slowdown method is great! 😊

@kbanghart

5 ай бұрын

​@@gailparzthat's what my wife.. ah nevermind

@aaronwilliams6808

5 ай бұрын

The slower negative reps burn like shit. All T.U.T. .....love it

You are so RIGHT!!! i am 73 years young. About 7 years ago, I was diagnosed with an aortic aneursym. My cardiologist said i had to stop heavy weight training. I consulted with an aortic specialist who told me i can use light dumbbells and do high reps. I took his advice to "heart." I do 6 different upper body exercises for 200 reps each (1200 total) with light dumbells. The results have been amazing. A recent body scan showed 18% body fat and tons of lean muscle mass. The trainer who interpreted my scan said it was "phenomenal" and that she has "never seen anything like it " in my age group. Thank you for confirming my experience!

@marksamarin8536

2 күн бұрын

How do you not fall asleep doing 200 reps 🤣

One of the few people to discuss and properly explain the challenges of listing over 50. it is the first time I have watched this channel, been lifting for 45 years, and learnt something today. Thank you. JP

My opinion: the rep you have to be most concerned about is the one that is going to injure you. Pick the weights up carefully and correctly. Start light. Start few. Build slowly. For me (age 71, female, 102 lb) that means no more than 3 pounds, 8 reps, 3 sets. That is enough to keep you stronger. If you did nothing but that every day from a young age, you would still be more fit than 90% of the people my age. But the most important thing is, don't hurt yourself.

@hymns4ever197

5 ай бұрын

Good point about avoiding injury. I always warmup with a couple of light sets to make sure I have good blood flow going to the muscles before I go heavy.

@briansylvester9982

5 ай бұрын

Warm up with light weight. First set after wu should be heaviest staying within 5-12 rep range.

@mjkag1127

5 ай бұрын

Most injuries come from tendon or ligament tears. It is always good, but especially as we age, we need to warm up joints with just plenty of movement to warm up ligaments and tendons. This is very important with complex joints, such as shoulders. Then light weight movements to warm up muscle, while keeping joints warm. Then get into the workout. A little extra time, but we have plenty of that when we retire.

@kbkesq

5 ай бұрын

Good video but there is so much hype. Even Jeff hasn’t gained an ounce of muscle in 10yrs. Everyone hits a wall and should just focus on maintaining what they’ve gained after a few years. That takes 20-30 minutes per WEEK.

@willcook403

5 ай бұрын

3lb - could you do a bit more? Being hard for You, helps to increase bone density Extra important as we age :) Also, given we have a blunted protein response as we get older and need More protein please remember to eat more protein and keep up your quality food intake :)) bless x

let me save you 12 minutes : it depends.

@knowsittobetrue8566

5 ай бұрын

No it's worth seeing the 3 categories in the end. 50+ years of age. Strength training. Hypertrophy. It depends on those three things.

@denverlilly3669

5 ай бұрын

That's only an answer though, not an explanation.

@armandosandoval7827

5 ай бұрын

Thanks

@pawanvasudevan6321

5 ай бұрын

😂

@curlychapina

5 ай бұрын

Bold of you to assume watching Jeff is a waste of time

This guy is best exercise guy,out there. He explains everything so well. Keep up the good work Jeff.

Sir Ive been watching your videos for more than 6 years now. You know well your material by years of personal experience and researching scientific data. Dont let the people below your level of skills, professionalism and lack of acknowledge give you hard time. At the end of the day they’re just looking for attention to entertain their depressed boring ass life’s. Keep it up Boss. And thanks for all the info you provide us.

I have a heart condition that my cardiologist wants to limit my lifting to 15+ rep weights I’ve been on that for multiple years now and watching Athlean-X has helped me work around that. You have truly helped me and I’m certain many many more people. Thank you Jeff and Jessie and any other AX family!

@backagain5216

5 ай бұрын

All the best in your health. One day at a time.

@supersaiyanzero386

5 ай бұрын

Interesting. Maybe not too much pressure! Imagine you do sets of 15 with 325 on bench lol

@rundem1454

5 ай бұрын

What kind of condition is it?

@rodneylanders2609

5 ай бұрын

Maybe Afib i have it​@@rundem1454

@RobertvanderWulp

5 ай бұрын

Hi Jeff, thanks for another great video. This really supports the programs that I give my endurance atlethes. That being said, I have another problem that I would love your opinion on. I'm a cyclist. I do my weight training and I vary my reps and series within my work-outs, as well throughout the season. Pre-season the main part of my workout is heavy low rep and throughout the season that focus shifts to low high rep. Now my problem is that I easily gain muscle, but as a cyclist less weight is crucial for the mountains. Even when I do bodyweight only I gain kilos. Is there any way to prevent this? Live to hear your thoughts.

I’ve found that I get the best results with a moderate weight, Mentzer style approach. I’m an injury prone guy, especially when I lift heavy. Since changing to the above approach, zero injuries. Solid gains. 1-2 vicious sets allows me to wreck the muscle without having to put a ton of force through it-and the tendons specifically. For me, nothing kills gains like injuries.

@je4777

5 ай бұрын

time under tension, hey

@notcool3818

4 ай бұрын

Can you elaborate? Do you train the muscle once or twice weekly? And do you use contraction and eccentrics?

@aaronlc7948

2 ай бұрын

Same here. I go under 6 reps I tweak or irritate something. It’s always happened. I’m better at 10+ reps.

Love that discussion. It's particularly meaningful for me because I'm in my 70's and just getting back to weight training after a 40 year layoff.

@mjk934

2 ай бұрын

👊👊💪 never give up , it's like the fountain of youth.

@GameN3rdz

2 ай бұрын

Dang u old 😂

@D4Z35

2 ай бұрын

GG's brother

@D4Z35

2 ай бұрын

​@@GameN3rdzwith a channel name like that... I expected nothing less! Maybe you'll get to that prestige one day!

Very logical and make sense. Real world training. A bit of everything. Some days I don’t have the motivation or energy but I still do it. Other sessions I’m on the money so I’m going hard. Keep a diary and record what you do. Well done.

I’ve been watching your vids since freshmen year in high school in 2018, and now it’s 2024, keep up the good work 👍

@gilberttorres8

5 ай бұрын

Do you have his programs? As in have you paid for his courses or products?

@Snicklemypickle

5 ай бұрын

@@gilberttorres8I wold also like to say

@KiyoTheGringo

5 ай бұрын

@@gilberttorres8 No, I do not I just follow his teachings on KZread videos

@fiddlebender88

5 ай бұрын

​@@gilberttorres8They're good.

@icapoi

5 ай бұрын

@@gilberttorres8I’ve been using Jeff’s programs for the past two years. They are great and have drastically improved my physique and overall performance.

44 yr old Yorkshireman here Jeff, watching you're vids for years, usually with a beer in my hand thinking "I'm gonna start doin some of this soon" the "soon" came 4 months ago when I binned off the beer, dropped 2 stone, dusted off my bench and dumbbells, following your dumbbell only workouts, and seeing some real gains, not just in strength and my t-shirt fitting better but also with in myself... You're a true gent mate, Jessie too... Thanks for all that you've done lads..! Appreciate it..! A lot..! Peace..!

@snatchhog

2 ай бұрын

😊😅

I appreciate all your videos because ive had many injuries in the past that made me never want to lift weights. I just started two months ago and have been using your advice and i feel no pain 😄

Let me make this straightforward and simple, having worked out with weights for 50+ years, built quite appreciable levels of muscle and strength naturally (350x19 squat, 525 max deadlift, 220x15 and 250x7 bench-all at around 205-215 pounds), and now continuing to work out at age 71, as you get older, your joints will appreciate the use of higher rep ranges, such as 12-15, 15-20, and 20-25. Just make sure you take it to within 2 reps of failure on a regular-not constant-basis. This will work quite well for maintaining and even increasing muscle mass as you age. Period.

@vengeance129

Ай бұрын

Thanks for the advice from an 80 year old

@PlatinumSoild

7 күн бұрын

Why are you here?

It’s great how you INTEGRATE various research findings plus your clinical judgement about what will work for whom and when. That takes it beyond following a single finding dogmatically against other findings

@y.o.2478

21 күн бұрын

It's called a review.

As a new member of the septuagenarian club, I appreciate the advice on how to break up workouts into light, moderate, and heavy. A year into steady lifting, I’ve put on 25 lbs of muscle and dropped 10% body fat using your recommendations for best exercises and diet. Us older guys really worry about damaging joints. Thanks, Jeff.

Haters gonna hate, Jeff. Keep on truckin' man. You are an invaluable resource. At 57 years old, I did the Jacked Dumbbell program - I follow your guidance and instructions. I've never been stronger or looked better. Thank you, Jeff!

The name calling of viewers cheapens the gains of an otherwise great video. Let's admit it, the dissenting view of one person helped motivate the creation of a very beneficial video. Thanx for posting. 👋👋👋

I can't believe that guy was arguing with himself instead of just editing his comment like a normal person. You can get stimulus from both heavy and light weights, you just have to know how to use your muscles properly with the light weights because when you get to heavier weights you risk compensating with other muscles losing your ability to focus but I definitely do both.

@zergslayer69

5 ай бұрын

Some people like to hear themselves talk

@phaa84

5 ай бұрын

I also use both stimulus. I'm training drop set until failure. Starts heavy and finalize low load

@freakazoid4691

5 ай бұрын

Stop bla bla.

@Xirpzy

5 ай бұрын

Just do both. I usually start light/moderate, then heavy and then light. It feels more like a proper workout than just doing heavy or light.

@CrniWuk

5 ай бұрын

If you want to get really big, particularly as natural, you HAVE TO increase the weights at some point. The issue however, it's always a trade off. How much weight can you handle, before it starts to hurt your joints and other body parts? Some have more tolerance than others or different biomechanics where some can do squats with no issue but will always have a "weird" feeling in their shoulder from chest days. But at the end of the day, your muscle will not grow, if it does not get the right stimulus. And if you always stay in the "light" weight category, that will become stale and it will not cause more growth.

Totally agree! Working out with heavy, medium and light weights in varying rep ranges seems to be common sense for getting the most benefits from lifting.

@Magnulus76

4 ай бұрын

Thank makes sense. Endurance athletes don't train in just one zone, so it makes sense to use varying intensities of resistance if your goal is muscular strength and endurance. Heavy weights are good for developing power, however most of your lifts should probably be done with lighter weight and higher reps to lower injury and fatigue.

Thank you for all of your sound advice. I’m normally a runner but sidelined for a spine injury so I’ve turned to weight training to stay active. Normal workout is 15 min of hiit on a rower in a 130° sauna. Then a handful of resistance and weights. Results are happening and I’m happy. I’m 58yo down 70lbs and a Chicago Marathon finisher as well as over a dozen 13.1’s. I enjoy the education that you give in your videos. Well done sir.

All I'm gna say is Jeff puts in a shit load of effort time n time again into making these educational videos for us. Some of us live super busy lives and dnt have the capacity to research all this stuff, so Jeffs channel is very helpful, and he's been committed in his content for a long time. So before u drop a negative comment, think twice. Jeff keep it up bro, your efforts are very much appreciated.

@TheDoomWizard

4 ай бұрын

And has to wear a super tight fitting shirt.

About a month ago I suffered from a subarachnoid hemorrhage while I was bench pressing heavy. I was in shock: I couldn’t believe this happened to me being a healthy 37 year old fitness trainer in all. My neurosurgeon suggested I use lighter weights with more repetitions going forward. Breathing and form are overlooked in the fitness industry today, No matter how heavy or light, form and safety must be prioritized. Everyone's fitness journey is so individualized: There is no one size fits all. I am a fitness trainer and I have been watching this channel for over a decade. I have become a successful coach because of this channel! I love the fact that Jeff encourages all three types of training and the benefits that follow. Again, breathing properly and correct form are crucial no matter what the style of training.

I come here for the constant quality, but I gotta say this one stands out ...great explaining there!

I’ve been seeing you around KZread since 2010-2011 or so and it’s a true testament to determination seeing you still push out content. It’s insane how many followers you have. Cheers brother

Actually taking the time to not only respond to trolls but educate at the same time.... You're a better man than I 😂 Keep the great content coming ❤

Im in my mid 40s, natural lifter and on the leaner side of the scale. Thru trial and error, I found that moderate weight, 10-15 rep range with a slower controlled eccentric has been the most effective for me. The best driver of growth for me is time under tension, around 35-40 secs per set, close to failure. Im older and cant handle too heavy weight and I have arthritis and other joint problems so high reps are no good for me too. I had to find the middle ground that worked.

@351clevelandmodifiedmotor4

5 ай бұрын

ive noticed the guys that do moderate weight sets are never very built, it all depends what you're after what build do you want, if you work out like you and watch your diet you'll be a standard healthy looking guy, but if you want to gain serious muscle youve gotta eat the right stuff at the right times and increase the weight and change it up over time so the body doesnt get used to it, i hear a lot of medium weight exercise guys say oh no i dont want to get big muscles yet i see them doing all the exercises that build muscle as much weight as they can handle, basically they're lying and it just so happens to be hard to grow big muscles, if they woke up one morning looking like Arnold schwarzenneger they wouldn't say ohhh damm this sux

Both will build muscle, but lighter allows better form and longer time in hypertrophy. Lighter is my preference.

@jonathandavis8599

5 ай бұрын

Can see that in the way you write comments.

@soichirohonda267

5 ай бұрын

And you go to the gym only for the pumping...

@JackKincaid..

5 ай бұрын

​@@soichirohonda267.. And you only go to see your boyfriend for the same reason..

@Rodrickfinley2474

Ай бұрын

​@@JackKincaid..😂

The answer is for muscle growth as well as naturally boosting testosterone, heavy weights. But not so heavy that you sacrifice strict lifting form. Make sure your range of motion in the lift gets you maximum extension and contraction. Heavy to muscle failure then work down and increase reps to failure. You’re welcome.

Jeff.. You da man I'm 77 and always listen to your intelligent advise

High reps for me, injury free, I'm a triathlete swimmer, I found out the hard way muscle sinks in water. Thx for sharing

@LV-md6lb

5 ай бұрын

I likely have a language barrier. You mind explaining what you mean with: muscle sinks in the water?

@nitishsihag5199

5 ай бұрын

​@@LV-md6lb muscles are denser than fat in your body. Thats why athletes have higher weight but still look lean

@beotho

5 ай бұрын

what is a triathele swimmer when you do more than swimming in a triathlon?

@vannie27

5 ай бұрын

​@@beothohe's giving context to the type of swimming he does I believe. That means it's not pool swimming I guess.

@Mr._Fit_Atheist

5 ай бұрын

​@@LV-md6lb Ha ha . I found that out years ago. Went to the beach one time with a bodybuilder buddy who competed.. We went out in the water, Horsing around, and he could sink to the bottom and stay there at will, while I just floated to the top and couldn't keep myself down...fat floats, muscles sink. 😜

I spent most of my life with a 12-15 rep mindset. About 18 months ago and thanks to your videos Jeff, I switched to a 6-8 rep mindset meaning heavier weights. I've noticed more gains in the last 18 months than my other 15 years of lifting lighter with more reps.

@KingDerek58

5 ай бұрын

That's because your body was already adapted to high volume and got a new adaptation when it became heavier weight. One is not better than the other, they both work and each works better than the other depending on what your body is already accustomed to.

@jessemiller3108

5 ай бұрын

@@KingDerek58One is not better than the other? Generally speaking, I agree, but some people do respond to different types of workouts differently (better). It isn't ALWAYS just because you're accustomed to something else. Muscles respond better to variance, true. However, not all bodies receive muscle growth the same with a given rep range. Although, it is safe to assume generalities to certain parameters.

@KingDerek58

5 ай бұрын

@@jessemiller3108 your body will respond to any stimulus until it achieves an adaptation, the only way to get it to continue to progress is through a different stimulus.

@siffcat7575

5 ай бұрын

@@KingDerek58 you are spot on. Anyone who cares enough to be reading this reply, if your gains are drying up on one end of the light/heavy spectrum, implement some of the other end of the spectrum for awhile. It may serve as a great plateau buster for you. It doesn’t mean it’s better than what you were doing, it means it was the change your body needed. The old quote “The best workout is the one you aren’t currently doing” rings true

@zvikabar-kochva3641

5 ай бұрын

​​@@KingDerek58, maby one is no better then the other theoretically, but from a practical standpoint, opting for low weight sure takes a lot more time, particularly if you are aiming to 3 repeats. Most people would like to maximize the benefit of each training session by doing as many different sets as they can within a pre-specified training session duration, say 60 - 75 min. per session. If I where to do 40% of my sets with low weights, I could fit a lot less sets to that time frame. As for the heavy weight sets, one should be very careful and try to avoid injury. As it's much harder for older folks, like myself, to heal (I'm 56 y.o.). So injury avoidance and safety are my top priorty.

Your advice is incredibly helpful but for me I start light weight 4 sets of 12 on every muscle I'm working on for the day and when I get up to 3 sets of 12 and 1 set of 15-20 with no problem at all that's when I add more weight and repeat the process. Do that and I promise you that within 90 days you'll see a considerable change in your new muscular body appearance and strength. I always push myself but not enough to actually get hurt... It's common sense to just try it and see your results. Good luck 😊

I listened to the whole video. As a 67 year old trainer, I sorta knew the 50 25 25% was going to be a winner. That's how I train. Ex. Today was weighted pull ups, 10x15, 25×12, 25x10. Incline bench, bar 50reps, 135x15. 185xsingles 4sets, doubles 3 sets, then 2 sets of 5. Finished with bodyweight dips. 3x15. Us older guys have to go with the energy we have. Somedays we can go heavier longer. My 2 cents. Always great content, thank you! 👌

I trained a guy that said he lifted until he thought he had 1 rep left in the tank. I said that we should do bicep curls to complete failure, just to make sure. He said when he would have normally dropped. He then did another 6 reps. He was shocked. He said later that he was then sore for several days afterwards. He has since changed how he lifts.

Ronnie Coleman won mr olympia, and he only trained with lightweights

@sprinter1553

5 ай бұрын

If you consider a peanut to be a lightweight then I wholeheartedly agree with you

@johnbowater-md9wd

5 ай бұрын

now hes a cripple

@michaelmoore6287

5 ай бұрын

Nonsense

@nunolopes8926

4 ай бұрын

Did he? 😂

@bmizzle7630

4 ай бұрын

Bullshit he did. I. A second you can watch him curl 200lbs

Jeff. Thank you for this comprehensive explantation about interrelationship of heavy to light/low to high rep. It took 67 years for me to hear an explanation that is both nuanced and decisively clear. Folks shouldn’t underestimate the amount of one-sided subjective bullshit that’s out there. I wish I had known this 50 years ago when I began training. Many over and under-training errors along the way. Better late than never.

This is quite possibly one of his best uploads ever.

As a 52 year old, really appreciate when you’re addressing weightlifting for older dudes. I like doing heavy/ low reps. I find it’s easier on my joints cause of less repetition. With heavy and low reps, I get a great pump too. Always leave 20% in the tank. #1 rule for me is keep it up and no injuries!

@CrniWuk

5 ай бұрын

Yeah, there is no perfect answer that works for everyone out there. You just have to simply see what works best for your self while you're not hurting your self.

@squarebackjedi

5 ай бұрын

@@CrniWuk Right on. Agree 100%.

0:10 Quiz 2:20 Answer 3:05 Science 3:55 Main Stimuli 5:15 Subjectivity 8:00 Old lifters 10:00 Strength 11:00 Hypertrophy

@LittleBpaulmuller-Owners

Ай бұрын

Up

Good video. As a 50+ year old who is just recovering from a rotator cuff revision surgery (tissue was so damaged they had to repair it in a revised way) making adjustments to my routine has become essential. The sport surgeon and PT team said that heavy weights at full ROM are likely to tear the revision again. OK. time to adjust. Content like this is exactly what I need. I also find that moderate to light weight at higher reps is better for conditioning for BJJ training. Thanks as always for giving us informed perspectives on all of this.

THANK YOU for the absolute science-based common sense. Especially for hypertrophy over 50. Great stuff!

Science based is 5-30 yes. But my favorite rep range is 8. Heavy weight and good pause on the stretch of the muscle and about 2 reps till failure will occur, I feel hits the sweet spot for me.

@pz8265

5 ай бұрын

"8" is not a range, but ok 🤔😉🤣

@PhoenixMV

5 ай бұрын

@@pz8265 you’re fun at parties

@johnp515

5 ай бұрын

@@PhoenixMVthat is the response to teasing of the guy who is not fun at parties.

@supersaiyanzero386

5 ай бұрын

Scientifically 3 to 30 reps. From highly cited google scholar studies

@pz8265

5 ай бұрын

@@PhoenixMV you're fun at the gym.

I appreciate how you broke all that down. I also like how you have broken down the 50+/- optics on it

As someone who has been weightlifting since a teenager, and who is now an orthopedic surgeon, I have both personal and professional experience. Injuries occur when one “jerks” a far too heavy weight up, using one’s whole body rather than just the muscle intended. We’ve all seen those at the gym using their back and hips to do a biceps curl with far too heavy a weight. A slow and controlled movement with a lighter weight will not only achieve results, it will also prevent injury. Rupturing a tendon because you lifted far too heavy, in an effort to gain muscle mass, will backfire when you need surgery … and then can’t work out during the several months of recovery.

5-35 reps gives similar results as long as intensity is similar towards the end of each set.

@beotho

5 ай бұрын

i do not hink so^^

@buzzz9887

5 ай бұрын

@@beothohow so

@351clevelandmodifiedmotor4

5 ай бұрын

light weight with High reps usually burns muscle size down but you will have more definition and more visible veins, basically if you want to grow muscle you must lift as heavy as you can handle but with good form for 8-12 reps , when you get better at 12 reps increase the weight so that you can only manage 6-8 reps, work your way up to 12 reps then increase the weight , but you must eat the right foods at the right consistency 6 meals per day, in a couple years youll be built and big and strong, it worked for me , went from 71 kg up to 100 kg in shape all muscle

ALL YOUR VIDEOS are very helpful information. I’VE BEEN FOLLOWING YOU FOR A LONG TIME. Thank you I learned so much. I try ALL YOUR TESTS! 🙌🏼

@grok8211

3 ай бұрын

kiss ass 😂

I'm 67. About 6 months ago I tore my rotator cuff doing full bodyweight dips one tendon ruptured, the other 3 with full-thickness tears). Couldn't even lift my arm w/o extreme pain for weeks. Doc said I need shoulder replacement due to advanced arthritis (not EVEN gonna explore that option unless absolutely necessary). I've had to rethink my workouts; most all of my 'push' sets are gone (bench/overhead press, flies, etc.). That left me with the option of VERY light weights, which I haven't been doing, quite honestly. This video inspired me to get back and do VERY light weights/max reps. We'll see how it works. Gettin' old ain't for sissies. .

I chose A, due in part that you are focusing more on proper form than just pushing out high reps. In B, some of those reps had improper form

I applied your advice about slowing reps down. I also train till failure. Feels really good to control the weight all the time. Tension is insane 💪💪

Using a heavier weight strengthens your bones even when you're older! I'm in my 50s and I use both high rep and low rep! The key is a combination of both!

Long time follower rarely comment but I did wanna say adding a 20-25 rep set on my leg days has added size. I'm not a know if all like the guy commenting on the video but I know what I see so thanks for the info. I've been following since I got out of prison in2016 I'm 50 now and your videos have helped me overcome a lot. I'm exchange I'll go put your "fan" in the nerd circle just drop me his info😁😁

When I first started going to a gym I thought I had to be like everyone else who was lifting heavy, I simply didn't have the technique and strength to do so effectively, I took a step back lower the weight and focused on getting quality reps and now I feel like I can do both and get good results and feel good

@stujm8376

5 ай бұрын

This for me is fundamental, you need good quality technique before you start lifting heavy weights, less possibility of injuries.

@mosubekore78

2 ай бұрын

See if you can do max up to 8 or 10 reps with proper form/technique. If you can't do it, decrease the weight because it's too heavy, if you can do it easily more than 10 reps with proper form, increase the weight. Find the sweet spot between 8 and 12 reps.

4 sets of 10 with increased weight has always worked but I love watching your videos to keep learning so thanks Jeff!

@cenciende9401

3 ай бұрын

Nobody has ever said that doesn't work, it just doesn't work as well as it COULD, just a like a pizza will work to feed your body but that doesn't mean it's the best way to feed your body

@Mrevilmonkey86

3 ай бұрын

@@cenciende9401 alright sorry sir

Ive trained for power and I have trained for reps. An example is while powerlifting, I would warm up and be under 6 reps on Bench , Deadlift , and squats. Then I would switch it up and bench 225x50 as a goal, and milk squats 405x20. The one thing I can say is when I was 40, I was the single strongest 40 year old in my state. That all fell apart from injuries. Lifting for power takes a complete neurological change, which takes time and also risk. I am 55 and rarely lift for power (since I work out outdoors only). I ruck, use moderate weights to failure, and I haventy had an injury in YEARS. I also havent been sick at all...not even a cold. Every time I do step in the gym tho, I will deadlift heavy and never go over the 5 rep limit. I am 6'1" and 235 lbs with 15% bf. You need to mix it up and keep your muscles tricked if you want to gain mass.

Like Ronnie says everone wants to be a bodybuilder but nobody wants to lift any heavy ass weights. Hes 100% correct.

@Car-guy307

7 күн бұрын

A single 60 mins in the gym doing heavy and two home sessions of 20 minutes using light weights each week. Sounds okay?

This was one of the most informative videos I’ve seen. I really liked the way Jeff broke it down by category and percentage 🔥

As a skinny guy I frefer to workout with heavy weight. Thanks to your videos i got into fitness and It was the best thing happened to me! Thank you so much for helping me to find my passion, now i'm even trying to become a fitness influencer by making home workout video! keep it up man!

So agree. As an older female lifter TUT Time under tension works for me. Go steady= no injuries=continued training and a goodly amount of muscle.

You speak the truth, my friend. I stopped the video @ 1:22. Here is my answer. I started weight training at 12 years old. After reading Arnold Schwarzenegger's, "The Education of a Body Builder" and hanging out with my friends and siblings in gyms for years, I learned that to build mass, one should use HEAVY weight and low reps. I trained like this for DECADES, but NEVER got the results that I was looking for. For the past six mos., I have been working at my New Year's resolution of performing 100 consecutive pushups. Last week, I met that goal!🙂 My pecs and triceps have more muscle mass now, than they have EVER had in my life, and I was NOT even trying to build mass, but my regiment WAS working my muscles PAST the point of exhaustion.

Proper form, then add on the heavier weights

@Chez114

5 ай бұрын

You can't keep adding weights forever if that's your only method of progressive overload

@werofpm

5 ай бұрын

lmfao bruh.... just watch the video.

@felge1

5 ай бұрын

Sounds cool, but it does not work like that after 10 or 15 years of good training.

@Man17904

5 ай бұрын

hi.

@nobody_8_1

5 ай бұрын

I completely agree with this. I have started doing pullups and other calisthenics (mainly public gym equipment) using my body weight and I have seen the transformation. I had to work up to doing full pullups. Now I do two sets of three about six times (intermittently) using three different pull-up varieties, but I control the form and if I fuck up, I redo the number plus one to make up for the failure. Proper form is absolutely essential. As I get stronger, I will probably add more reps, but my body weight has definitely had a dramatic effect on my chest, arms, lats and back. In time, I expect to become more toned using this same method.

I prefer lighter weights with more time under tension. It's also much better on your joints. As you get older all those years of heavy lifting are going to come back to haunt you imo.

Because there are 4 different fiber types (SO, FO, FOG, FG) we have to pick a rep range that provides for orderly recruitment of fibers to prevent the FGa from expiring before the lower order are properly exhausted or allowing the SO to keep recovering before the higher order fibers are exhausted. The best range for this is within 45-90 seconds of time to failure. Another consideration is moving at a speed slow enough to reduce momentum and possibility of injury and fast enough to prevent movements from becoming stutfered start/stop events - which anywhere from 2/2 to 5/5 cadence is sufficient. 3rd, negative strength is greater than positive strength, so using a slower lowering than raising of the weight (about twice as slow on the neg than on the pos) alloers for both + and - strength to be taxed well. For these reasons, Nautilus recommended 8-12 reps with a 2/4 cadence - allowing for exhaustion at the 48-72 second mark, prevention of injury, amd proper taxing of all levels of strength while allowing for orderly recruitment of all fiber types as completely as possible.

In 40 years of gym I learned more about what I should and shouldn’t be doing from Jeff in the last 6 months than the previous 39.5 years. Cheers!!

probably the best video explaining this concept. i like doing moderate and light weight most of the time. for delts and forearms its all light weight and high rep range. for compounds heavy to moderate

Whichever you’re not currently doing is more effective. Your body will adapt. If you’re used to doing sets of 8-10 then sets of 20-30 will be super stimulative and vice versa. It also depends on the exercise. I’d never do sets of 20-30 for squats or RDLs because your cardio and lower back will tire before the target musculature

I’d say lighter weight. Because you have “generally” better form and can also extend the range more.

Definitely both. Switching between heavy and light has been very effective for me, especially coming back to lifting after 4-5 months because of an injury. And because of not wanting to injure myself again, I haven’t actually have NOT been training to failure but have been seeing quick gains. I’ve already regained lost strength and already got a tad bit stronger than before after just 2 months of consistency. I’ve focused on high reps with lighter weights, form and variations for 2 weeks, switched to lower reps and heavier weights for 1 week and then back to 2 weeks light but with a slightly higher load and the 1 week again with a slightly higher load. I’ll likely completely change it up in the future once I hit a plateau but for now I’m happy with my results. I’m sure my diet is playing a big role as well. I’m eating way cleaner than a previously had been

Great video & love the information as always, for me I love switching back and forth these days, High reps to Muscle Failure really helped me a lot when recovering from an injury but also help my conditioning when doing more MMA/Boxing stuff so I always add them into my gym sessions along with the heavy lifting cause def Agreed they both have their benefits

This video is so absolutely 100% on point... I was working my biceps too hard, so that I developed a 'niggle' (i.e. an injury in my forearm)... I then started (due to pain ) to do mid- and light-weight exercises with smaller weights, and have maintained growth (although it is frustrating at times)

I keep it simple Compound lifts = Heavy weight, low reps, focus on form particularly controlling the movements Isolation lifts = Light weight, high reps, half reps when burn out and try to exhaust the muscle as best possible

As a 65yr old guy thats been lifting since I was 15....Had to laugh when you said something alike "The window of lifting heavy will close at some point"...yes it does....with me it's not so much my muscle strength dropping as it is the supporting structure (joints, tendons, nerves) that limit my loads these days. Being able to achieve Hypertrophy with lighter loads at higher reps is a blessing for us older guys that CAN still build muscle....great video Jeff...you party animal...hehe

I’ll go with Mike Mentzer , heavy , slow , in both directions to failure

@MrSinister718

5 ай бұрын

Ok, see you in the gym next month. Dont forget to progressive oversleep and rest to failure.

I'm pretty sure a therapist with a master's and a long professional career knows more than a random internet guy.

@mattiej2311

5 ай бұрын

That's an appeal to authority. You should be listening to the arguments. Did covid not teach you anything?

@JunkAccumulator

5 ай бұрын

@@mattiej2311what I learned from that time was that experts and professionals constantly revisit beliefs with new research and adjust knowledge as knowledge expands (as the Athlean-X channel has), while deniers stick to their opinions and attack others. Is that the lesson?

@mattiej2311

5 ай бұрын

@@JunkAccumulator what I learned was that people like you will always be slaves to their masters. You're a pseudo intellectual. And you're lying to yourself if you think any of those people went back to change their positions. None of them have yet to admit just how wrong they were.

@moyppoo

5 ай бұрын

@@JunkAccumulatorperfect response

@justint4049

5 ай бұрын

Many experts would show you Jeff isn’t so knowledgeable. But ask yourself this simple question if you could grow by adding reps instead of weight why is literally everything in the gym designed to increase weight? It’s not because increasing reps will get you muscle.

I agree with him a lot, especially since i can speak from experience. I am 52, and can'tdo moderate like i used to. My joints don’t recover like they used to. Things take longer to to heal. Especially injuries. My joints are often the limiting factor, and lighter weights are at the very least better than nothing. Anyone that says different hasn’thad to deal with this yet, but they sure will.

Both are good for different things.

NOW 53 YEARS OLD, I WON'T GO HEAVY EVEN IF I COULD TOO MANY INJURIES ESPECIALLY AT THIS AGE

@redrocklead

5 ай бұрын

Rubber bands

I have my doctorate in physical therapy and I can say that Jeff KNOWS HiS STUFF! Also, you can’t argue with the technique and processes he uses when you look at the definition of his muscles. He didn’t get where he’s at by not knowing what he’s talking about when it comes to muscle growth/ building! He is very specific about the fine tuning as well. The proof is in the pudd’n !😄

I’ve learned online, sir is time under tension. TUT. So therefore, the lighter weight with more reps until you’re done not until you think you’re done, but until your body is really done the proper way to train without straining yourself in any way shape or form. I’ve been a man that’s lifted all my life. I was heavy. I’m not heavy anymore. I was 293 and 175 nowand I’ll never go up. I believe that lightweights TUT is the answer.… How do I do how to do how to do

Time under tension is king. Since I moved from 3-5 to the 15-20 rep range the gains have kept coming, I've had no joint pain or injuries, and I'm generally less exhausted during the week.

@PSA78

5 ай бұрын

Load/volume is generally a better way of looking at it, just increasing time might not increase anything. I personally did way to much in the 8-15 range and started picking up when I dropped as our nervous system need to 'adapt' to heavy weights as well. Different muscles also respond differently, but that's a bit harder as there's not research looking at all muscles. 😄

Don’t think it really matters, only two or almost to failure matters, but eventually you have to up the weights, and keep going, till those muscles are burning

This is hilarious. I don't find livewires who respond to mean comments very often. Subbing for the useful advice and hoping for more drama

You know … I read. A few comments …. THIS GUY IS LIKE YOUR SENSAI !! Just learn something and be a better person . I’ve watched over 3 videos start - end . It’s interesting 🧐 Thank you so much for making some meaningful videos to better break down the science . It everything is perfect - maybe 30 years from now , things will be proven different / Until then /. I APPRECIATE YOUR VIDEOS !

like for jeff guys

@SleepyBrandon10

5 ай бұрын

My name is Jeffff

@TheRealZ9000

5 ай бұрын

🤯

@wutangmitch

5 ай бұрын

Like Jeff for guys?

@GymAndSun

5 ай бұрын

My name is actually Jeff. Cavaliere is a good one

@markushayes

5 ай бұрын

Suss

Flip a coin. If it's heads, heavier weight will be better on this set. If tails, more reps. Let God decide your gains.

For my answer I'm going to say both! Option A will increase strength, and option B will increase muscle stamina however since failure was reached on both then both shall work

My best days were in my 40s. 7%body fat. Lifted pretty light for what I could do. Did cardio first , then bench. Used to do 135 for 15 reps x 5 sets. Then the rest of my workout. Everyone ( and I mean everyone) asked me "how do you do it? How do you get so ripped "? . I used failure and intensity . I am also into proper form. Too many people yank around the weights. Yeah , there might be a place for that , but not for me. Honestly , I probably didn't even know what I was doing then. I think I just followed my body. Great videos Mr. X.

I've been training the way you are recommending for quite sometime and have seen the most healthy growth. I'm 42 y/o and feel the best i have ever felt. Time under tension is what i focus on when lifting heavy and the muscle I'm working is warmed up. Prior to being warmed up I do high reps with low weight to prevent injury and to get ready for heavier weight with each exercise i begin.

I stopped at 3:53. As with leg -- "Skeletal muscle fibers are divided into two types: fast-twitch and slow-twitch. Fast-twitch fibers contract quickly, use little oxygen, and tire easily. Slow-twitch fibers contract slowly, use oxygen well, and can work for a long time. Fast-twitch fibers are better for short, fast bursts of activity that don't require as much oxygen. Slow-twitch fibers are better for long, aerobic activities." Essentially you have to ask yourself which types of muscle groups are you trying to accentuate and or bulk "Yes, arm muscles contain both fast-twitch and slow-twitch muscle fibers: Biceps: 60% fast-twitch and 40% slow-twitch Brachialis: 50/50 distribution of slow and fast-twitch fibers Triceps: Lateral head is 67.5% fast-twitch and long head is 57% fast-twitch" So with the more reps vs the more weight issue, I would posit that it really depends on what areas you are working on improving, because they will improve regardless

In my experience, you're gonna get bigger if you left heavier. You're gonna get more cut and lean if you left lower. This is just my personal experience on lifting weights.

@Malhan555

Ай бұрын

What about building strength？

Jeff! Love how you broke this down, and also previously in another episode where you discussed time under tension. I noticed you didn’t discuss power training here? What are your thoughts on that for hypertrophy? Banded resistance vs weights. Thanks!

I always learn something new when I watch one of your videos. Best in the business!

Thanks for your insights. I use lightweights because I like a longer set. It is also 1: for my endurance 2: for my safety. Heavier weights you can get injury's very easy.

For me personally, failure hits the untargeted muscles on high rep/low weights. Lat pull downs is a great example of this. Going light on the weight will cause your forearms to fail before the lats. But heavy weight will get the lats to failure before the forearms fatigue.

This is the video I needed right now. I've been struggling to make gains at 40 years old.

@Bigdog1967

2 ай бұрын

Yeah I know how you feel. I'm struggling to make ganes at 56. Haven't lost anything. Look the same as I did when I was 36. But I'm not gaining.

@KnockemOrLockem

2 ай бұрын

@@Bigdog1967 Well I’ve lost a lot of strength too 😂

I tried both approaches in the past, for 6 months each. To me, more reps less weight far outperforms less reps more weight for various reasons: 1. Lot more likely to use perfect technique. Even if we try and focus hard on keeping good technique, while lifting heavy weights there is a point where we will inevitably start losing it. This is just because the difference between the last effective rep and failure is very narrow, and si we tend to worsen technique just to get it done. 2. Due to 1, lifting heavy is a lot more prone to injury. 3. I firmly believe that activating the fibers that are used in resistance training can only be done through approach 1 (more reps less weight), and these fibers also grow, so by getting to failure via this approach allows to activate and use all muscle fibers (more complete). I would add to this that the stage on which I did grow the most is when I was using descending type series (Reps up to failure with X weight then same with less weight with no resting in between). What this would indicate is that getting to failure is indeed the key and so the level of success of a given workout must be measures in terms of the number if failures you managed to achieve. With this approach, in a 40 mins session, you can easily fail 25 times, which is a lo more than the usual heavy weight training where you need 5 mins if rest at the end of every set.

My answere @1:23 is light is better for Definition, and Heavy is better for bulking. However it's good to train in increments, and not always go for your "MAX" when doing either, but especially heavy.