Training to Failure

Most studies on this topic consisted of training to failure. Training to failure refers to performing an exercise until you are unable to complete another repetition with proper form. Basically, you push yourself to the limit, doing as many reps as possible until you are physically incapable of doing any more.

The study concluded that if you are training to failure your muscles will grow bigger independent of the load. But the study failed to account that not many can handle performing 20+ reps all the time. It is far more challenging to achieve failure with high reps - especially when using free weights or multi-joint exercises.

Training with high reps can be extremely challenging. The accumulation of lactic acid and the pump in your muscles will make your workout extremely discomforting. In-fact, individuals on the high rep regimen often threw up during the study. 

It is far more challenging to achieve failure with high reps - especially when using free weights or multi-joint exercises.

Anxiety with light weights

The meta study also failed to address the level of anxiety experienced by individuals who performed high reps. Imagine the amount of pre-workout anxiety in knowing that your workout will consist of 20+ reps. Training sessions plagued with anxiety are unlikely to yield productive results in the long run.

Anxiety can lead to a lack of focus, motivation, and commitment, making it harder to push through your workouts. Furthermore, anxiety can also cause physical symptoms such as muscle tension and increased heart rate, which can negatively impact your performance and increase your risk of injury.

Training sessions plagued with anxiety are unlikely to yield productive results in the long run

More reps with bore you to death

In addition to the overlooking anxiety, the study failed to consider the importance of sustainability in a workout routine. High reps with lighter weights can quickly become monotonous and boring, leading to a loss of motivation and consistency in training. And when motivation drops off, so will your consistency in both workout routine and training days. 

It is simply more motivating and efficient to train with heavier weights. You recruit more muscle fibers with heavy weight training. Which means you can achieve the same results in fewer reps compared to light weight training.

Even though scientifically there may be no difference, the long-term sustainability of a workout routine with 20+ reps is questionable at best. After years of trial and error, we have found that the most effective workouts are often the shortest ones. Quick sessions of 30-45 minutes with 8-12 reps have proven to be the golden numbers in the world of bodybuilding, both for building muscle and maintaining consistency.

High reps with lighter weights can quickly become monotonous and boring, leading to a loss of motivation and consistency in training. And when motivation drops off, so will your consistency in both workout routine and training days. 

Long Term Gains

Regrettably, there are no comprehensive long-term studies comparing gains between light weight and heavy weight training. In the short run you may see similar gains, but what happens after a year or two remains to be seen. It is possible that a distinction in muscle growth resulting from various loading schemes could emerge after an extended period, perhaps a year or more. 

It is highly unlikely though that we will ever see a study comparing long term muscle gains between heavy weight and light weight training. The anxiety and demotivation induced by pushing yourself to failure all the time with 20+ reps is simply not sustainable. No one can do that long term.  

It is possible that a distinction in muscle growth resulting from various loading schemes could emerge after an extended period, perhaps a year or more. 

Best Rep And Set Range For Muscle Growth 

Aim for the golden numbers of bodybuilding, 8-12 reps per set. This range has been found to be the sweet spot for maximizing muscle growth and strength gains. This range allows for enough tension to be placed on the muscle fibers to stimulate growth, without being so heavy that the risk of injury is increased.

As for the number of sets, aim for 3-5 sets per exercise, with a total volume of around 10-20 sets per muscle group per week. Beginners may stay on the lower end of this range while experienced bodybuilders can aim for the higher end of the spectrum. This volume is sufficient to provide the necessary stimulus for muscle growth, while also allowing for adequate recovery time between workouts.

Aim for 8-12 reps per set with 3-5 sets per exercise. And a total volume of around 10-20 sets per muscle group per week. 

Muscle Building Tip: Progressive Overload

Regardless of whether you choose to use light or heavy weights, one of the most important factors in building muscle is progressive overload. Progressive overload refers to gradually increasing the weight, reps, or sets of an exercise over time to continue challenging your muscles and forcing them to adapt and grow.

For example, if you start with a set of 10 reps with 10-pound dumbbells, you can gradually increase the weight to 12 pounds, then 15 pounds, and so on. Alternatively, you can gradually increase the number of reps or sets you perform for each exercise. By consistently challenging your muscles in this way, you can continue to see progress and build muscle over time.

Progressive overload refers to gradually increasing the weight, reps, or sets of an exercise over time to continue challenging your muscles and forcing them to adapt and grow.

Conclusion

If you are a beginner you may find it easier to start of with lighter weights to avoid injury and to learn proper form and technique. However, experienced bodybuilders are better off sticking with heavier weights. Consistently training with light weights for endless reps will cause anxiety, boredom and will demotivate you. Best workouts are short, quick and keeps you engaged and excited. With heavy weights, you can achieve the same muscle growth but in a shorter amount of time. You will be in and out the gym quick. It wont feel like you are living your life at the gym. 

FAQs:

• Can I build big muscles with light weights?

Theoretically, as long as you are training to failure, muscle gains are independent of the load used - at least for the short term. However, long term growth is simply not possible with light weights. Consistently training with light weights for endless reps can cause extreme anxiety, leading to decreased motivation and progress. In contrast, you can achieve the same results in a shorter amount of time with lifting heavy weights, making your workouts more efficient and effective.

• Does training to failure result in more muscle growth?

Training to failure can result in more muscle growth, independent of the load used. However, not many people can handle performing 20+ reps all the time. The accumulation of lactic acid and the pump in your muscles will make your workout extremely discomforting and will fill your workout with anxiety. Training sessions filled with anxiety are unlikely to yield productive results in the long run.

• How many reps and sets should I do for muscle growth?

Aim for 8-12 reps per set with 3-5 sets per exercise, and a total volume of around 10-20 sets per muscle group per week to maximize muscle growth and strength gains. Beginners may stay on the lower end of this range while experienced bodybuilders can aim for the higher end of the spectrum. 

• What is the importance of sustainability in a workout routine?

Regardless of how effective a training program is, you will not achieve results if you are unable to adhere to it consistently. The body can start losing gains in as little as two weeks of detraining. Detraining is the process of losing fitness or muscular gains due to a reduction or cessation of physical activity or training. When a person stops or reduces their regular exercise routine, the body begins to gradually reverse the physiological adaptations that were gained during training, such as loss of strength, endurance, and muscle size. This can occur within as little as two weeks of inactivity. Therefore, consistent exercise is important to maintain and improve physical fitness.

Sustainable workout routines that you can maintain in the long run are crucial to achieving your desired results. High-repetition training with lighter weights can lead to pre-workout anxiety and become tedious and repetitive, resulting in a lack of motivation and consistency in training. Heavier weights, on the other hand, are more effective and can achieve the same results in fewer reps compared to lighter weight training.

• What is the most important factor for building muscle?

One of the most important factor for building muscle is progressive overload, which means gradually increasing the weight, reps, or sets of an exercise over time to continue challenging your muscles and forcing them to adapt and grow. 

Without progressive overload, your muscles will not have a reason to adapt and grow stronger. However, it is also important to have a well-rounded workout program that includes proper nutrition, sufficient rest and recovery, and good form and technique in your exercises.