LIFT
ON TRIAL
BY BRYAN HAYCOCK
KEEP IT SIMPLE
TO STAY ON TRACK WITH MUSCLE GAINS,
DON’T REINVENT THE WHEEL EVERY WORKOUT.
Evidence
Defense
Prosecution
Studies comparing the effects of lifting
light weights with those of heavy weights
clearly favor the latter if mass is your goal.
Light weights can induce growth but
only when all sets are taken to failure.
Always training to failure, whether it’s
with light or heavy loads, will still result
in the same fatigue and necessary
recovery time.
Studies comparing daily undulating
periodization (alternating light and heavy
weights each workout) with linear
periodization (progressive overload)
show that there is no measurable
difference in terms of muscle growth.
Verdict
Sentencing
When planning your training, the
long-term goal should be to create
a consistent environment conducive
to growth. This means adequate
volume, adequate resistance, and
progressive increase in volume and
resistance over time. Changing the
weight and reps each workout may
offer variety and interest to your
training, but don’t count on it to make
you grow more than simple linear
progressive overload.
Those interested in achieving maximal
muscle hypertrophy should focus
on training volume and progressive
overload, while the use or the choice
of a periodization scheme may be a
matter of individual preference.
60
FLEX | MARCH ’18