Learn exactly when you should be lifting light, heavy or moderate weights –
Some people think that heavy weights is all you need to lift if you want to get big and that would be a big mistake! If you want to build ripped, athletic muscle and size you have to lift in more than just one rep range…including lifting light weights.
In this video I show you the top 5 reasons you need to lift light weights in order to build the most well rounded physique. Of course you have to lift heavy as well, and I already did a video on the topic called the top 5 reasons you need to lift heavy. Be sure to watch that in addition to this one to see how to attack both training variables.
Lifting light weights can build muscle but you have to take them failure. If you lift light weights and don’t take your sets to failure then you are likely just wasting your time in the gym. Unless your goal is to stimulate blood flow or you are recovering from an injury, this type of sub maximal lifting will simply not be enough to create overload needed for growth or improvement.
Additionally, light weights allow you to do many of the best set intensifying techniques. Things like drop sets, run the rack sets, burnouts and more all utilize lighter weights (dumbbells or bars). If your weightlifting workouts are not including these types of set extending techniques then you likely are not pushing your body hard enough to see optimal results.
Even the muscle fiber types that are engaged with lighter weightlifting is changed depending on the load used. The type 2 a fibers are preferentially used when the weights cause you to fatigue or reach failure in the 20, 25 or even slightly higher rep ranges. The smart trainer will be sure that when you perform your workouts that you are performing some of these high rep workouts along with your lower rep workouts for the most well rounded development.
For a complete program array that uses workouts incorpating high reps, low reps, and moderate reps to help you build the best athletic body, be sure to head to and check out the various workout options at your disposal.
For more videos on how heavy you should be lifting to build muscle, as well as when the best time to use high rep training and workouts is, be sure to subscribe to our channel here on youtube at
48 comments
I like lifting heavy. And it can be a problem cause I’m afraid of losing strength when I go down to lower weights. XD
how much failers one muscle need per week to got grown stability?
well which is it? Jeeeezzzz
I don't train to failure. I train 6 days a week
U want us to lift light but on ur workout u lift heavy
If I press like,it doesn't change. So Ima press dislike to feel special
Great space saver!>>>ur2.pl/1182 Depending on the exercise you are doing, they may be a little bulky, but I love just having one set to go to.
I would like to see a 5 reasons to lift moderate video
I can't do this unless my shirts off!!!
This guy is superb..I have never seen a better trainer on YouTube..than him…seems like he is actually doing what he loves the most..!!
Hi Jeff, I agree with you that light weights are very important in firing those small hard to train muscles. But I am a bit sceptical about taking everything to failure all the time. As I think this can screw up your CNS. Making it hard to recover and resulting in low gain benefits. What do you think about this., I apreciate your work it's really helpful and I have made some gains by following some of your great tips.
This is an awesome way of training if you have arthritis. I found it is very useful and allows me to train where I otherwise may not be training If I only had the high weight low rep mindset.
I thought you have to keep doing progressive overload in order to get bigger muscles.
This is a amazing school class edition but I feel uncomfortable if my teacher has his shirt off whilst teaching me lol
Well…his physique doesn't lie
What’s considered light????
Hi Jeff and others, I’m a rather big guy (not overweight) and I’m starting to have good nutrition. My goal is to get lean and reduce my body fat percentage. My problem is I’m rather confused when it comes to the gym. How do I structure my day? Do I apply high weight low reps or low weight high reps? Appreciate the content!
John Turturro's little brother?
I check my nuts every 10 minutes
https://www.youtube.com/watch?v=Eh3_v81lcHo 480 LBS @ 183 LBS only training high explosive reps…
Hey Jeff,
So when do we lift light? And when heavy?
Would you recommend running your split light one week then heavy the next? Or Lift light for say 3 weeks then heavy for the next 3?
I’ve also started my workouts with a heavy compound movement in a lower rep range. Then move on to drop sets and more isolation work in higher rep ranges for the end of my training sessions. What’s best?
My goal is to gain strength but also size.
Thanks for all the hard work and videos. You’re my number one resource for fitness it’s helped me significantly!
How many beers can I have after each light workout out? If I drank bud light instead of a heavier beer will that enhance my gains too?
Do u aim for failure in ur first set or what?
So light weights build muscles but does it build your strength up
Can I alternate low weight and heavy weight workouts every other week to build strength and build muscle at the same time?
I am sorry but that's the reason you have small muscles.
You have all this knowledge but you are wrong here.
Do you even shirt bro?
This is so much good information
Same ingredient, bad timing
This is very helpful and I agree on the recovery part. I had a great burn working out light weight to 40-50 reps per exercise yesterday. It burned like crazy but today I feel nothing; in fact I feel very relaxed.
Hit that like button !!
3:06–3:15: Why, Jeff! I didn't know u were a poet!😮 Lol
So is 10lbs light weight
👉1:14
👉2:22
👉3:05
👉4:09
👉4:47
ok, lost it when he said nut check.
Great. How many sets and how long rest in between? How many exercises per body part?
4:27 those are the cleanest pushups I've ever seen
Time to update this video 👍
you people look hideous.
Lifting light because I only have my dumbbells during quarantine!
I usually do supersets fashion with lower weights , got me good results out of it . Esp. for biceps and shoulders
Today dumbell training 10kg each are bicept curls 90 reps a side it was way better than 30kg each arm 10 reps
Thank you. This is a GEM. I never explored lighter slower reps. This will help me when lifting heavier? What a GEM.
What exercise and muscle is he working at 2:44? I've never seen such a movement… Is it for upper chest and frontal shoulders?
Air you are too Good
What people don't realize is that heavy weights put too much stress on the rest of our bodies.
Hey Jeff to cut after bulking what should you do? Any ideas would help. As I am very confused.
I don’t understand