ChaosHamster wrote:Btw, some people on reddit are throwing **** on some of his exercise form and overall training process. (is working with really low weights etc.)
Is here someone who has some personal trainer background (and isn't some dude who goes to the gym two times a week and think he knows his ****) who can confirm or debunk that?
Light weights with many repetitions can be just as effective but it's safer.
Here's more:
The new findings: Lifting relatively light weights (about 50% of your one-rep max) for about 20–25 reps is just as efficient at building both strength and muscle size as lifting heavier weights (up to 90% of one-rep max) for eight to 12 reps, according to the study, the latest in a series done at McMaster University in Ontario.
"Fatigue is the great equalizer here," Stuart Phillips, Ph.D., a kinesiology professor at McMaster and the senior author of the study, wrote about the research. "Lift to the point of exhaustion and it doesn't matter whether the weights are heavy or light."
Phillips and his colleagues asked 49 men, each about 23-years-old, to do a 12-week program of total-body resistance training. The lifters were split into two groups: a high-rep group, which lifted at 30–50% of their one-rep max for 20–25 reps a set, and a low-rep group, which lifted at 75–90% of their one-rep max for 8–12 reps a set. Both groups lifted to failure, and did four exercises: inclined leg press, barbell bench press, machine-guided knee extension, and machine-guided shoulder press.
At the end of 12 weeks, the authors tested the participants’ muscle mass and found that both groups had made essentially equal gains in strength and size—except for in the bench press, which was higher among the low-rep group.