You can often see such people in the gym. They train with this weight far beyond their own strength level. They feel that the greater the weight, the more helpful it is to them. Then the question is coming, is the small weight training effective?

Many research materials have studied this problem. Some data show that the high-intensity crowd trained with more than 65% 1RM and the low-intensity crowd trained with 6 1rm.

1RM is the abbreviation of the maximum weight of a single repetition, that is, the weight that can only be lifted once at most.

There are a lot of data to analyze this problem, for muscle fiber hypertrophy, that is, muscle growth, although the results show that large weight and low frequency are equally effective.

Moreover, this repetition is not a little more. Some samples were repeated 30 times or more, and some experiments were repeated 100 times. If you want to gain muscle, it seems that how much AM you use is the same.

According to the research results, the most important factor is actually the total amount of training, that is, the number of repetitions multiplied by the number of groups and then multiplied by the weight. As long as the total amount of training is the same, the effect is the same regardless of the weight.

But many subjects are people who have no fitness. As we all know, any strength training will have a good effect on people who have never exercised.

Because their potential has never been stimulated, there are also studies to find people with fitness experience to do experiments, and the results are the same as before.

At the same time, it is found that heavier weight is more effective for muscle growth, so if you want to maximize muscle growth, why not use heavier weight?

Although light weight training can also increase muscle volume, they all act on different types of muscles. Type II and II X muscles are stronger, but they are also more prone to fatigue.

When they are trained with heavy weight and few times, they will be fully mobilized, and their growth rate is 50% faster than that of type I muscles.

Some muscles are not so strong, but they are very resistant to fatigue. These features allow you to lift more times with a small weight. Although their growth rate is not as fast as that of type II, they will still grow.

In other words, high-intensity training can better stimulate the growth of type II muscles, while low-intensity training can better stimulate type I muscles, and other studies have reached the same conclusion.

But at present, it only explains the muscle volume, and has not talked about the strength growth. The results of all research on strength growth show that the strength growth effect is the best when the weight of 1RM is more than 85%.

So is light weight training useful? Very useful, but for muscle growth, we should carry out all-round training, rather than ignoring a certain part. If you want to be stronger, the training plan should be tilted towards heavy weight. If you want to increase muscle mass, then you should take part in any weight training.