Staying big with light weights

[Ironman404]

So,long story short, I need to stop training so f'ing heavy.

I've had multiple injuries - torn brachialas, rotator cuff and herniated L5/S1. I've almost always trained balls to the wall heavy. It got me big and strong...but it has come with a price.

Not being able to train my biceps even remotely heavy since December has resulted on losing measurable size on my arms.

I know that a lot of you train with "lighter weight" and are still huge. All I've known is heavy ass weight to get big...teach me!

Should I increase frequency? Should I do insane volume? Should I stand on my head and sing yankee doodle?

 

[Blacktail]

I'm very interested in this as well!

 

[Quix99]

Same boat as you man, had to change it up do to injury. I went to a push, legs, pull then off program, not much volume per body part (usually 3 exercises)per say, but went to a 20,15,10 rep scheme, similar to Kai Greene’s view. Im not a guy with super round musclebellies, but doing this for just 4 weeks has rounded me up alot, especially the quad sweep. I used to do primarily a dorian HIT style. Good luck man, stay safe

 

[Ironman404]

Same boat as you man, had to change it up do to injury. I went to a push, legs, pull then off program, not much volume per body part (usually 3 exercises)per say, but went to a 20,15,10 rep scheme, similar to Kai Greene’s view. Im not a guy with super round musclebellies, but doing this for just 4 weeks has rounded me up alot, especially the quad sweep. I used to do primarily a dorian HIT style. Good luck man, stay safe

Thanks Quix.

So you don't think you'll lose size with this method, but actually gain some?

 

[Kins]

Heavy is a relative term.

 

[Ironman404]

Heavy is a relative term.

Sure...heavy is a relative term from person to person. However, heavy can be used to ubiquitously describe weights that one can only perform reps in lower rep ranges (1-5 or so), right?

 

[Kins]

Sure...heavy is a relative term from person to person. However, heavy can be used to ubiquitously describe weights that one can only perform reps in lower rep ranges (1-5 or so), right?

Not in my perception. I mean you can easily do those with good form, in my opinion it's not that heavy. "Heavy" weights don't really cause injury, it's lifting incorrectly with lighter weights and repetitive motion that causes injury. You see you could down to much much much lower weight and increase your reps but in my opinion that would be a mistake. You could lower weights just a little bit so it's more comfortable to do 5 rep sets, then go up in weights much more slowly.

So I don't know I guess you could look at it as lighter weights, but I wouldn't increase volume or reps....

Just my perspective.

 

[Ironman404]

Not in my perception. I mean you can easily do those with good form, in my opinion it's not that heavy. "Heavy" weights don't really cause injury, it's lifting incorrectly with lighter weights and repetitive motion that causes injury. You see you could down to much much much lower weight and increase your reps but in my opinion that would be a mistake. You could lower weights just a little bit so it's more comfortable to do 5 rep sets, then go up in weights much more slowly.

So I don't know I guess you could look at it as lighter weights, but I wouldn't increase volume or reps....

Just my perspective.

I get your point about poor form vs proper form.

However, it seems that people train very heavy, with proper form, end up worse off than people who train with higher reps and moderate weight in their later years. Power lifters and strongmen vs athletes who are primarily concerned with aesthetics.

 

[Roc]

There is a time and place for heavy weight, and I mean heavy weight in the 8-10 range maybe 3 months out of the year. I’ve been doing doubles as of late and love it, shoulders at 440am then hitting arms at 6pm, and doing everything twice a week and pushing threw another barrier. It all depends if your bodybuilding or powerlifting. I know a active pro that dumped all heavy weights on leg day and added 3 inches to his quads keeping his rep range in the 20’s. I have always gone by the rule, if your not squeezing and feeling the contraction there’s no point if your bodybuilding. I have never gone over 40lbs on bi’s and I have 21” arms so do the math. The weight means shit, the body has no clue what 20, 30, 40lbs is, if the muscle is burning then your forcing 3 more reps, that’s where growth happens!!

 

[Thehogstwrs]

Same here bro, nerve damage. Pains hurt from elbows to shoulders. From hip down to feet. Tendons mid arm alwasy hurt. Arthritis in knees and had inside and outside miniscus surgery on right knee last month.

I only do heavy bi's on the machine. Never go over the 100's on overhead press cause it hurts my lower back. Just rep it out 20 times. Never go over 315 on bench, rep it out. Was doing heaving leg press but looks like that is gone now to.

I do drop or super sets every set now.

 

[Icedawg]

I just started occlusion training. Purchased some bands for bi's/tri's. Did one workout and the pump was insane! Google it

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[Ironman404]

I just started occlusion training. Purchased some bands for bi's/tri's. Did one workout and the pump was insane! Google it

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Thanks man.

I actually bought a pair just last week. Did it with arms and calves. Shit is intense.

I do find it difficult to know exactly how tight they should be though. Like tight to the point where it actually hurts? Or just to the point where it is slightly uncomfortable?

 

[Kins]

I get your point about poor form vs proper form.

However, it seems that people train very heavy, with proper form, end up worse off than people who train with higher reps and moderate weight in their later years. Power lifters and strongmen vs athletes who are primarily concerned with aesthetics.

You could always come up with a periodization plan. That way you aren't always lifting heavy...

 

[Icedawg]

Thanks man.

I actually bought a pair just last week. Did it with arms and calves. Shit is intense.

I do find it difficult to know exactly how tight they should be though. Like tight to the point where it actually hurts? Or just to the point where it is slightly uncomfortable?

They say go 70%. Enough for blood to go in but not out. I had mine pretty tight, could've went tighter but it did the job for sure. I'm going to try it for around 12 weeks to see what kind of growth before going heavy again. Roc had some good advice too

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[green22]

I have stayed 220-225 at 6-7% for years using lighter weights. So for me, I never incline over 225, cause hurts my shoulders. Never Squat or Dead over 315 cause my knees will ache for a week. Now that's light compared to what i did in my 20's and 30's. Now in my forties, I train way smarter but stay big and muscular. I'm not really big, only 5'10" just very lean and muscular. I will say that my diet is 95% contest style year round but that's just cause I love being lean, and I'm nutts LOL.

 

[BobbySweeney]

Look into FST-7.



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[EMPIREMIND]

Look into FST-7.



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Also take a look into mountain dog training, or fortitude training. If you used to do dc style training then fortitude will be awesome. More volume and easy to program around injuries. Scott Stevenson refers to it as dc training 2.0

 

[mutant]

Also take a look into mountain dog training, or fortitude training. If you used to do dc style training then fortitude will be awesome. More volume and easy to program around injuries. Scott Stevenson refers to it as dc training 2.0

Is this the mountain dog?
https://youtu.be/k1S_Any3NIA

 

[MotorCityMuscleMachine]

Is this the mountain dog?
https://youtu.be/k1S_Any3NIA

Indeed..! John Meadows , smart man..!

 

[mutant]

I'm going to research more of his videos. I want to try that chest workout!