Lifting Light Weights to Tired Can Build Muscle Like Heavy Weights
Low-Load Resistance Training to Volitional Failure Induces Muscle Hypertrophy Similar to Volume-Matched, Velocity Fatigue
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Lifting light weights to failure and to velocity fatigue produced nearly identical muscle growth and acute metabolic responses.
Many trainers believe 'going to failure' is the only way to maximize growth with light weights — but this shows that stopping when speed drops 20% works just as well, which is less painful and potentially safer.
Practical Takeaways
If you're rehabbing an injury or lack access to heavy weights, use light weights (40% 1RM) and stop when your reps slow by 20% — you'll still build muscle.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Lifting light weights to failure and to velocity fatigue produced nearly identical muscle growth and acute metabolic responses.
Many trainers believe 'going to failure' is the only way to maximize growth with light weights — but this shows that stopping when speed drops 20% works just as well, which is less painful and potentially safer.
Practical Takeaways
If you're rehabbing an injury or lack access to heavy weights, use light weights (40% 1RM) and stop when your reps slow by 20% — you'll still build muscle.
Publication
Journal
Journal of Strength and Conditioning Research
Year
2020
Authors
Kentaro Terada, N. Kikuchi, D. Burt, S. Voisin, K. Nakazato
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Claims (4)
Total muscle mass recruited during a compound exercise does not determine the magnitude of hypertrophy in a target muscle when compared to an isolation exercise with matched training volume and effort.
Using light weights until you're exhausted or slow builds your muscle stamina better than heavy weights, but doesn't make you as strong as lifting heavy weights.
Lifting light weights until you can't do another rep builds muscle just as well as lifting light weights until your speed slows down a lot, as long as you do the same total amount of work.
When you lift light weights until you can't go on or until you slow down, your muscles swell and your blood gets more acidic in the same way — meaning your body reacts similarly to both methods.