Scientific studies have proven time and time again that you will build the same amount of muscle by lifting to
failure using lighter weights as compared to going very heavy.
I wondering how many days of rest are needed between training sessions that go to
failure using lighter weights?
Not exact matches
The line between training with heavy and
light weights have been blurred by a recent study which showed that subjects that did high - rep sets (around 30 reps) to
failure experienced gains in muscle mass similar to group that trained heavy
using 6 - 8 reps.. The higher training volume is, logically, an aerobic challenge which causes a higher caloric burn during one workout, thus keeping you lean and athletic in the process.
That being said, it doesn't matter how
failure is reached, i.e. by
using heavy
weight for a few reps or
lighter weight for many reps.. All of this doesn't mean that you should lift every set until
failure — that's a good recipe for overtraining which will set you back instead of propel you forward.
Even though popular gym dogma holds that heavy
weights are the key to increasing muscle size, these findings suggest that you can achieve the same degree of muscle development by
using lighter weights, as long as you pump iron until reaching absolute muscle
failure.
But,
using light weights and high reps isn't the optimal way to change the shape of your muscles, unless you're lifting to near muscle
failure.
Warm up
using a relatively
light weight — you don't need to go to
failure.
For moderately heavy to
lighter loads (sets of 8 - 12, and sets of 12 - 15),
use a
weight that allows you to reach the target rep range for each set, and come within 2 - 3 reps of
failure on the last 1 or 2 sets of the exercise.
Use strict form with
light weight for 8 - 12 reps and stop within 2 reps of
failure.