Hardgainer Bodybuilding: Light Weight Exercise vs. Heavy Weight

“Everyone wants to be a bodybuilder, but no one wants to life heavy-ass weight!” -Ronnie Coleman

There are several different approaches hardgainers can take when trying to add lean mass. The tried and true approach is to lift as heavy as possible to see the most amount of muscle gain. Others have used the old school method of light weight but high repetitions to force muscle growth.

For muscles to grow they must be overloaded consistently with resistance exercise. Generally the aim of each workout is to progressively overload your muscle which will force the body to grow to adapt to the stress of exercise. This is where the lift heavy and lift light approaches come into play.

When we lift heavy our muscles are put through a stress level that it is not used to. In order to adapt to this stress level our muscles grow. With light weight high repetition the idea is that our muscles are taking past failure and to a point that is generally so taxing on the body that our muscles have no other choice but to grow. Due to the enormous blood pump from the high repetitions nutrient delivery is enhanced which stimulates growth.

There are several bodybuilders who have used both methods and have received amazing gains. (Yes I understand that these bodybuilders are using anabolic aids. Hardgainers Beware: Growth will not come easy)

Ronnie Coleman (above picture) is obviously part of the “lift big or go home” crowd. He lifts insane amounts of weight and in result this stress level have taken his body the next level of muscle growth. In comparison, another fellow named Tom Platz who used to squat as many of 50 repetitions for 1 set integrated light weight, high repetition sets into his routine and also realized amazing results. (And if you take a look at his legs I think you’d agree that he didn’t to bad of a job)

Luckily for us I ran into a study that finally answers the old aged question of what’s better: Light Weight, high reps or Heavy weight, low reps.

Summary of the test:

Researchers tested a light weight protocol and a heavy resistance exercise program to determine which one was better. They used 12 healthy men and made them do 12 weeks of resistance exercise on a leg extension machine. They performed 3 workout sessions per week with a total of 10 sets assigned to two groups

On one leg with light weight; 36 repetitions per set (15 percent of 1 RM)

The other leg with heavy weight; 8 repetitions per set (70 percent of 1 RM)

THE RESULT:  Heavy resistance exercise beats light weight, high rep for muscle gain

Both legs demonstrated increased in muscle size BUT the heavy resistance group demonstrated great gains in muscle mass. Light weight high rep will get you a great pump but if you want to maximize your chances at growth you need to lift heavy.

So what does this mean for Hardgainers?

This doesn’t mean head over to the gym and start attempting 100lbs dumbbell presses. This just tells us that using heavy weight is more effective at forcing the body to make adaptations to resistance exercise. I take all studies into consideration when making a program for myself but I don’t solely use studies to come to conclusion. I have training partners who generally train light and have made significant gains over the years.

Try what works best for you and if you do decide to go a bit heavy with the weights don’t let your ego get in the way of what your trying to accomplish. If your form is not 100% on point the weight is to heavy.

Reference: Holm L, Reitelseder S, Pedersen TG, Doessing S, Petersen SG, Flyvbjerg A, Andersen JL, Aagaard P, Kjaer M. Changes in muscle size and MHC composition in response to resistance exercise with heavy and light loading intensity. J Appl Physiol, 2008