Light weights X heavy in training. What’s the difference? – GOOD SHAPE

“If you want to lose weight, bet on light loads and more repetitions in the gym. Now if your purpose is hypertrophy, go to our heavier weights and in a smaller number of repetitions”. You’ve probably heard that explanation out there by now, haven’t you? But is this really what happens? We consulted physical education professional Eduardo Netto, technical director of the gym network bodytechand personal trainer Bruno Sapo (@brunorosa. sapo), former football player.

What is each

When we perform a workout, we cause small microlesions in muscle fibers. As tissue regeneration takes place, so does the process of hypertrophy. That’s why more variables besides the load are involved in the goal, such as adequate nutrition (to compensate for energy loss and help rebuild the muscle) and rest between sessions (time needed for total body recovery). .

already the slimming has to do with decreasing body fat levels. We need to be careful for it to happen in a healthy way: after all, lowering the numbers on the scale can mean a reduction in the concentration of water and even lean mass in the body, two situations that are not at all beneficial to health.

Older training strategies argue that it takes very heavy weights to generate muscle injuries, and lighter weights (and with lots of reps) to burn calories. But what do recent studies say about it?

I can’t hypertrophy with light weights?

In fact, this is also possible. “Today, there is already scientific evidence showing that hypertrophy happens with lighter loads and even with the own body weight. Studies still need to conclude what the magnitude of this increase is – for a person who is sedentary, for example, any stimulus can be valid and generate hypertrophy. For those looking for a big increase in muscle mass, the idea may not be so good”, says Eduardo Netto.

“For those looking for a big increase in muscle mass, the idea may not be so good”

“Usually in strength training we use fewer repetitions, heavier loads and longer intervals so that there is full recovery from the stimulus. Already in hypertrophy, repetitions can be done until muscle failure. Of course, today, there are already studies that show that you still get results in different ways. The teacher’s help is essential at this time”, agrees Bruno Sapo.

That’s what concluded a Canadian research published in the Journal of Applied Physiology. McMaster University scientists recruited 49 young men who had been weight training for at least a year. They were divided into two groups and given two different methods — the first used loads of up to 90% of their maximum weight and did 8 to 12 repetitions in each set; while the second did sessions with light weights, but with repetitions until exhaustion. In both cases, there was muscle growth at the same rate.

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AND regarding weight loss: can i lose weight with higher loads?

He can! “The more muscles you use in an activity and the more you demand them, the greater the caloric expenditure. Not to mention that the muscle consumes energy all day long. A person with 50 kg of lean mass, for example, spends less calories per day than another with 70 kg”, explains Eduardo Netto.

So, increasing your workout weights can be good not only for burning more calories, but also for increasing your energy levels. muscle mass on body.

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Is it possible to increase the intensity of training without increasing loads?

“Clear. Increasing the volume of repetitions and series, decreasing recovery time and varying the exercises are also strategies that intensify the session”, explains Eduardo.

When to increase the load in training?

According to the professional, you can choose to heavier weights when you realize that the movement has become very easy, and you don’t make as much effort to complete all the repetitions. “Of course, the teacher will know how much to increase.”