Any transformations using light weights?

Juggstar · October 2020

Hello, I was wondering does anyone have any transformations using light weights only? I'm starting off a journey with light weights. I'm looking for people that do light weights and really high rep ranges such as 10-20 reps. Post results please.

ashbuddy23 · October 2020

I do lightweights with 30 reps with 4.4 kg in each arm

5FitFierce · October 2020

Hey there! I was never a heavy lifter but I did do light weights and healthy eating for my own journey. Cheers to yours!

Philliesfan21 · October 2020

5FitFierce wrote: »

Hey there! I was never a heavy lifter but I did do light weights and healthy eating for my own journey. Cheers to yours!

Love the dress. Where'd you get it? If you don't mind me asking. Way to go on your weight loss.

manderson27 · October 2020

It depends on what kind of transformation you are looking for.

If you are looking for overall weight loss and fitness then light weights can play their part along with a calorie deficit.

If you are looking to see muscle gain then light weights won't give you that, you would need to have a progressively heavy lifting programme a calorie surplus and a lot of dedication.

elfin168 · October 2020

if you are doing light weights and high reps once your body has adjusted to the weight and it is not challenged, you are effectively doing cardio.

CallMeRuPaul · October 2020

as an endurance athlete and triathlete, i don't use any weights. i was doing a lot of air squats, lunges, pushups, etc. i wanted to lose about 10 pounds in hopes that i'd perform better on the bike and run. i like to eat, though so i've given up on losing the 10 pounds. i plan on incorporating light weights into my routine.

sijomial · October 2020

It really means what you mean by light weights - sorry to be pedantic!
Light or heavy really needs a qualification of light or heavy for you or alternatively do you mean you only intend to keep on using what are simply regarded as light weights?

If you mean light enough to manage a high rep range but with enough of a challenge to induce adaptation then it can be effective for hypertrophy as long as there is progression over time. i.e light (for you) weights go up or volume goes up. It can be somewhat inefficent though (a lot of wasted reps to get to the point when you are starting to challenge your muscle.)
Quote from Eric Helms - "Intensity for hypertrophy primarily just needs to be progressive. You can train with 12-20 rep ranges or 3 to 10 rep ranges and, so long as you are progressing, it will get the job done."

If you mean just pick a light weight and keep on doing the same thing over and over then any adaptation will rapidly tail off and progress will stall.

If you are training for strength then more pedantry..... Is someone who goes from 10 pushups to 100 pushups stronger despite using the same weight? Knowing your goals would help. One person's transformation could be all about weight loss (primarilly diet) and another's all about muscle gain (primarilly training).

Personally I prefer to train with a wide range of reps, mostly lower rep compound lifts and higher rep isolation lifts because that fits my goals and I respond better that way.

DancingMoosie · October 2020

You mght like something like piyo(bodyweight) or the firm workouts(mostly lighter weights) or even Jillian Michaels.

Steph_135 · October 2020

DancingMoosie wrote: »

You mght like something like piyo(bodyweight) or the firm workouts(mostly lighter weights) or even Jillian Michaels.

I loved JM's 30 Day Shred. It was light weights with many reps, yet I also saw amazing progress!

AnnPT77 · October 2020

In general, things that challenge your body create progress in ways that adapt to that challenge. As the adaptation occurs, our ability to do the thing improves, and change in some aspect of the routine becomes necessary, in order to keep a challenge in the picture. No challenge, no progress.

At a point in my life, I added muscle and reduced my size at the same body weight - VERY slowly - by doing an ultra high rep activity with relatively light resistance, and with a built-in method of progressing the challenge. But not like 20 reps . . . more like 1000 reps an hour, often for an hour or more at a time, multiple days a week. Not a very time-efficient approach to recomp.

The idea that lifting heavy is the ONLY way to increase muscle mass or strength is wrong. Is it the most time-efficient way, in terms of both workout length and calendar time? Yup.

Doing the same light weights at the same reps/sets will only provide progress for a limited time. Gotta change something, to keep a challenge, or progress stops.

Any transformations using light weights?

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