Using light weight to build a ripped and muscular physique has many advantages. Especially for us bro’s over the age of 40.
The one blessing of being cursed with crappy muscle building genetics is that I’ve been forced to train smarter. I can’t afford to leave any potential results on the gym floor.
It’s absolutely crucial to optimize my training in a manner that allows me to squeeze every last bit of anabolic benefit from every rep of every set of every exercise in every workout. A single muscle fiber can’t go untouched.
Because of this desperate need to maximize the full potential of each muscle, I’m constantly on high alert for advanced muscle building tactics that provide a unique stimulus to ignite aesthetic gains.
In recent years my attention has been drawn toward advanced training techniques that utilize light weights.
- Maybe it’s because I’m older and wiser.
- Maybe it’s because the novelty of hitting a 1RM has long disappeared with my naive youth.
- Or maybe it’s simply because I’m a bro who loves chasing the PUMP.
But, I’ve got to tell ya… this light weight training freak’n ROCKS!
And don’t let the idea of lifting with light weight fool you. It ain’t for the faint of heart. This style of training satisfies my sadistic yearning for a crazy ass pump that sets my muscles on fire.
Some of these techniques make me want to curl up in the corner and suck my thumb when I’m done. In other words, they are a bit insane 😉
Beyond that temporary satisfaction comes the long term results. Since incorporating light weight muscle building tactics into our training, my workout partners and I have noticed that our physiques have been progressing better than ever before.
And that says a lot, considering I’m 40 years old with 25+ years of lifting experience and my 3 workout partners are over 50 years old with 35+ years of lifting experience.
We’re in the best shape of our lives and have never felt better!
How Do Light Weights Maximize Your Muscle Gains?
When the common muscle building advice is to “Just lift heavy shit” it’s no wonder so many guys steer clear from lifting light weights.
Not to mention it can be a blow to most guys ego when they are seen with cute little pink or purple weights. But I say it takes a strong man to check his ego at the door and lift light weights all in the name of gains.
Here’s 4 important reasons why you should include some light load training in your programming;
Sarcoplasmic Hypertrophy
Lifting light weights for high reps causes both metabolic and cellular adaptations.
Sarcoplasmic hypertrophy is the cellular adaptive response which occurs in the upper limits of the moderate rep range and in the high rep range. This adaptive response causes the volume of non-contractile muscle fluid to increase.
The muscle cell fluid, which contains water and energy sources such as glycogen, ATP, and creatine phosphate can make up 25-30% of your muscle size.
As you can see, neglecting the moderate to high rep ranges will cause you to leave some serious gains on the gym floor.
Hypertrophy Of Type I Slow Twitch Muscle Fibers
The myofibrillar hypertrophy that you’ll experience in the high rep range will occur with your slow twitch (type I) muscle fibers as they can withstand contractions over long durations.
Approximately half the muscle fibers in your body are type I slow twitch muscle fibers.
Now these muscle fibers may have the least capacity for growth, but when your goal is MAXIMUM muscle gains can you imagine neglecting half of your muscle fibers by avoiding light weight and high rep training?
Enhances Your Mind-Muscle Connection
Lifting light weights provides you with the opportunity to master exercise technique. It also allows you to get playful with your grip and intensions as you steer your neural drive toward a specific muscle or even certain aspects of a muscle.
Enhancing your mind-muscle connection can increase the tension in the target muscle while steering it away from supporting muscles that are trying to get more involved in the movement than they should be.
For example, here I am checking my ego at the door and using cute little 12 pound purple dumbbells to perform high rep Bent Over Raises.
Using light weight really allowed me to intensify the activation of my rear delts while dialling down the activation and tension of my traps and rhomboids.
I rarely experience DOMS (delayed onset muscle soreness) with my shoulders. But after performing this high rep extended set, my rear delts were sore for days!
Longevity In Recreational Bodybuilding
The gains from light weight training go beyond the direct physical impact from the metabolic and cellular adaptations. Lifting light weight can keep you in this game for a very long time.
I absolutely freak’n love bodybuilding and training for aesthetics. When I meet my maker they’re going to have to pry that iron out of my hands, because I plan on taking it to the grave with me.
I want to LIFT forever!To do so requires smart training.
Lifting heavy is awesome and should be included as a component of your workout programming. But lifting heavy, especially in the 1-5 rep range can take it’s toll on your body and really beat you up if you’re not careful with your programming.
Lifting light weight for high reps is easier on your joints, tendons, and ligaments and reduces the risk of injury.
How many guys have you heard say that they tweaked their back doing heavy Deadlifts?
Now how many guys have you heard say that they hurt themselves doing light weight high rep work?
During the past 5 years while incorporating light weight training into our programming, my workout partners and I have not been injured.
When you’re training smart and avoid injuries, you don’t have to suffer from the downtime required to heal the injury.
Downtime from injury = less time dedicated to muscle gains.
Lifting light weights is definitely safer. But that doesn’t mean you are taking the easy way out.
The 5 Advanced Light Weight Muscle Building Tactics you’re about to see, can be pretty damn gruelling.
5 Advanced Light Weight Muscle Building Tactics
Myo-Reps
There are various methods of performing Myo-reps and you can do so in just about any rep range. My favourite way to perform them is with higher reps.
Begin by performing an activation set of 15 reps. Rest for 5-10 seconds. Each set afterward is referred to as a Myo-rep set, where your goal is to hit 5 reps for as many sets as you can. When you can no longer 5 reps, the exercise is complete.
Here’s an example;
Begin with 15 reps.
5 seconds rest.
5 reps.
5 seconds rest.
5 reps.
5 seconds rest.
5 reps.
5 seconds rest.
5 reps.
5 seconds rest.
4 reps. (You have now completed the set since you failed to hit your target of 5 reps).
As you can see that’s a total of 39 reps.
Another one of my favourite rep targets using Myo-reps is 12, 3, 3, 3, 3, 3, 2.
In this video I’m performing Myo-Reps on the Leg Press for 20, 5, 5, 5, 5, 5, 5, 4. That’s a total of 54 reps of absolute torture.
100 Rep Set
For a 100 rep set you will select a weight that allows you to perform the exercise for 20 reps while leaving 2 reps in the tank.
Begin with 20 reps.
Rest for 5-15 seconds.
Perform as many more reps as you can.
Rest for 5-15 seconds.
Perform as many more reps as you can.
Repeat until you hit 100 reps.
As you get closer to 100 reps your reps for each set will decrease. Here’s an example of what it may look like;
20, 12, 10, 10, 8, 8, 8, 7, 7, 5, 5
In this video you’ll see my workout partners Rick and Mike in action. They are both 53 years young and thriving off of these light weight intensifier techniques.
They are absolutely cut and jacked. All natural. No hormone replacement therapy. Just incredible work ethic and smart training.
Blood Flow Restriction Training
With blood flow restriction (BRF) training you will use 3 inch elastic knee wraps to occlude the venus blood flow while perform either biceps, triceps, quadriceps, hamstrings, or calve exercises.
Initially I used elastic bandages as you’ll see in the video below. But within a week a switched to knee wraps as you see in the photo to the right. And no, those aren’t my calves (I wish). It my buddy Jay who works out with us from time to time. He’s got crazy calves.
NOTE: Calves are my favourite body part to train with BFR.
For the arm exercises you will wrap the elastic band at the highest point of your upper arm. For the thigh exercises you will wrap the band just below your glutes. For your calves you will place the wrap just below your knees.
Don’t wrap your limbs too tight though. On a scale of 1 to 10, it should feel like 7. It’s bearable, but not pleasant, especially during final couple sets. It should be tight enough to prevent blood from escaping the the working muscle, but loose enough to allow the blood to flow to the working muscle.
You will select a light weight which will allow you to perform 20-30 reps for the first set.
Rest for 30 seconds.
Aim for 15-20 reps.
Rest for 30 seconds and aim for 15-20 more reps.
Rest for 30 seconds.
Aim for 15-20 reps once again for the final set.
Intraset Stretch Dropsets
Perform an exercise for 15 reps. On the 15th rep hold the stretch portion of the movement for 30 seconds.
Reduce the weight by 15% and immediately perform a second set. Once again holding the stretch on the last rep for 30 seconds.
Reduce the weight by 15% and immediately perform a third set, holding the 30 second stretch on the final rep.
Reduce the weight by 15% and immediately perform a fourth set.
Reduce the weight by 15% and immediately perform your 5th and final set.
My favourite exercises for applying this advanced light weight intensifier is the 45 degree Leg Press, Incline Dumbbell Biceps Curls, Neutral Grip Pulldowns, and Seated EZ-bar Triceps Extensions.
8 sets of 8
The brain child of Vince Gironda, 8 sets of 8 have been a long time favourite of mine. Most often prescribed with 30-45 seconds rest between sets and occasionally reducing the rest to as little as 15 seconds rest between sets, which is my favourite way to perform them.
My favourite way to progress with 8 sets of 8 would be to use 20 seconds rest between sets for week one. 15 seconds rest between sets for week two. 10 seconds rest between sets for week three. 5 seconds rest between sets for week four.
Perform an exercise for 8 reps. Rest for prescribed amount of time. Repeat for a total of 8 sets.
In order to get through all 8 sets you should select a weight which is approximately 60% of what you would typically lift for 8 reps.
The first 4 sets will feel pretty easy.
By the 5th and 6th reps you should be starting to feel fatigued.
The 7th and 8th set should be killer.
You should be able to complete the 8th rep of the 8th set and have nothing left in the tank to perform a 9th rep.
And to satisfy your sadistic side, here’s one helluva way to perform 8 sets of 8 with the Trap Bar Deadlift. I dare you to try this.
What Makes These 5 Advanced Light Weight
Muscle Building Tactics More Effective?
During the initial activation set of 15-20 reps you’ll experience the benefits of sarcoplasmic hypertrophy and hypertrophy of type I muscle fibers as mentioned above.
With the short rest intervals of just 5-15 seconds your type I muscle fibers will become fatigued. In order to continue performing the exercise you will need to recruit your fast twitch type II muscle fibers.
With these light weight high rep advanced muscle building intensifiers you are getting the best of both worlds by utilizing both slow twitch and fast twitch muscle fibers.
These 5 advanced light weight muscle building tactics cause a great deal of metabolic stress and muscle fatigue, which are crucially important factors for maximizing your aesthetic muscle gains.
When you include these intensifiers regularly in your workout programming, you’ll notice a carry over benefit in the moderate rep range thanks to your improved ability to handle fatigue. This is a result of the rise of your lactate threshold from the high rep training.
Recommendations
When aesthetic muscle gains are your primary goal, light weight training should only make up 15% of your training.
75% of your training should be in the 6-12 rep range and the other 10% from the 3-5 rep range.
Select one exercise per body part to perform one of the above advanced light weight muscle building tactics. Depending on your training split you may perform this advanced exercise for each body part once every 5-7 days.
Conclusion
Now, for the best part… Putting this 5 advanced light weight muscle building tactics into action.
Once you’ve tried these incredibly effective intensifiers, please do me a favour and share your experience with me. I’d love to hear how your responds to these styles of training.
If you’re already familiar with some of the techniques and have put them into practice already, I’d also love to hear from you. It would be freak’n awesome to hear how you incorporate them into your training.
Sculpt a Masterpiece,
Scott Tousignant
Note: Do you want to build a ripped and muscular physique? Do you enjoy the style of workout I shared with you in this post?
If so, I absolutely guarantee that you’ll love the 16 week Aesthetic Muscle Plan, which includes;
- 4 Unique Training Phases
- 21 Killer Workouts
- 8 Advanced Muscle Building Tactics
Get Started With The Aesthetic Muscle Plan Today!
About The Author
Scott Tousignant, BHK is a Physique Coach and Elite Natural Bodybuilder with the UFE.
Scott specializes in helping regular guys sculpt their body into a work of art by pulverizing stubborn belly fat and painfully embarrassing love handles… swapping them with ripped abs, rock hard muscle, and soaring confidence.
The art of molding and chiseling an aesthetically pleasing physique with spectacular symmetry, proportions, and carved out detail is one of life’s most rewarding and fulfilling experiences…
…It’s an opportunity for self growth and self discovery that will impact every area of your life.
Learn more about Scott’s physique-focused training programs:
AMPlify Aesthetic Muscle Gains and Strip Away Stubborn Fat with AMP – Aesthetic Muscle Plan