Should You Lift Light or Heavy to Be Big and Strong? | Educational Video | Biolayne
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- čas přidán 8. 09. 2024
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I take everything to failure , business ,relationships, personal growth. I make sure to fail at all of it.
I'm Asian, you just have to ask my mom about my failures...
😂
😂😂😂
Nice 😂
@LP...Funny and sad at the same time. I can relate unfortunately. I will continue to work on taking everything to SUCCESS! Hope same for you.
After suffering in pain for +2 years from herniated discs I've grown a positive look at light weight with more control!
I understand you I have had similar experiences.
Lifting weight more controlled is good for muscle crowth and avoiding injuries like muscle tears and tendon avulsions but lifting heavy weights in the gym hasn't been shown to increase risk of herniated discs. Most important risk factors for herniated discs are obesity, genetics, gender, smoking and physically demanding labor over long term. Disc herniation is a result of disc decration over time and weak disc herniates somewhat randomly, often during rest.
Same here, my max squate was 180kgs, hurt my back and the pain lasted 4 months and rested for 1 year. Doc said I got herniated disc now I don't touch the squat or deadlift. Layne also got a very serious back injury years ago right?
I think it is related to the gradual muscle fibre recruitment and fatigue. The body statrs movement with the least muscle fibres possible and it is always the same fibres. When you tire those, it starts recruiting more and more units till all units are recruited and the muscle is completely fatigues, reaches failure and cannot do anything more. This full muscle mobilization induces growth. If the stimulus recruits maximum 50% of units, no growth is necessary.
Same here
This is a great Video. This brings back painful memories which i have been enduring. My relationship of 5 years ended 3 months ago. The love of my life decided to leave me, I really love her so much I can’t stop thinking about her, I’ve tried my very best to get her back in my life, but to no avail, I’m frustrated, I don’t see my life with anyone else. I’ve done my best to get rid of the thoughts of her, but I can’t, I don’t know why I’m saying this here, I really miss her and just can’t stop thinking about her.
I am sorry about what you have been through. I have been through something similar and was almost depressed, till I contacted a spiritual counselor who helped me get my ex back and hence my life back
Interesting. Who is this counsellor, and how do I meet the person?
Online, you'll find shelly renee white, revered for her expertise as a spiritual counsellor. She has the ability to reunite couples and promote holistic well-being
Thanks a lot. I just did. Impressive.
Dude i feel for you, and i have been through a heart break. Dont fall for scams, easy fixes and literal magick.. time is the only remedy, stay functional, work on yourself, get in touch with friends. and listen to some bill burr relationship advice for comic relief. Good luck
I just use fake weights. Best of both worlds
Ok but you do not answer: do you get fake muscles?
Castleberry?
Straight outta the Jeff Cavalier playbook.
@@wayneivers732 beat me to it
😂
As a father of daughters, i understand the nails 🤣
Thanks Layne Norton. The way you explain this things are second to none.
Curls for the girls, nails for the males, stay pretty my friend!
Hear hear!
But still…Doom is ETERNAL😂
"Come beat me at nationals" biggest flex going. Biggest guys in the room just shrunk a few inches.
Well said lad.
Layne, so few influencers really have the educational and performance gravitas to speak as you do Thank you.
That's because he is highly edumacated. Combine that with a great speaking ability, and you are fire 🔥 with spitting knowledge.
Waiting for the Rick the thick as frick stick to chime in.
Dr. Layne, don't worry about the nails, those who matter know the special meaning of it and support you in your competition and yt. That's the least we can do for all these amazing content we get! Keep it up!
Nails on fire! Layne is probably having a great time with his daughter
Or his boyfriend painted them for him
I thought he abandoned a kid
An upside to high reps is that you don't need to warm up as much which can save time in some cases.
Except now the SET takes 2-5 X as long......
That's why God invented drop sets and myo rep matching.@@tomtraynor5384
@@tomtraynor5384 It depends how many sets you're doing and how much warmup you need to do. If you're only doing 2 sets, skipping the warmup is nice.
Also generating tons of fatigue and muscle damage from high reps which isn’t great
Would love to see a collaboration with you on the RP channel !
My wife just painted the nail of my thumb in black with sparkles. I like it!
I like how Dr. Layne answers questions I didn't know I wanted to ask. huzzah!
You nailed it ❤
I once failed going to failure because I'm a failure. Best gains ever.
Dr Layne Norton, taking his nails to failure every week 😘
“Come beat me at nationals” 😂 #dadlife
Great video as always
I've learned so much from these Educational Videos and What the Fitness? bits that I feel like I should be paying you for them. A question: isn't your wife a physique athlete who appeared on all your stuff, explaining Carbon, etc.? Haven't seen her on any of these things in awhile. You seem in good spirits; hope all's well.
That paint on your nails is just extra weight 💪
The haters are just weak. 🤷♂️
“Come near me at Nationals” that’s a flex.
Given the push to failure is almost identical, is "muscle confusion" by switching between 3-5, 8-12, 16-20, etc of any value?
wtf is muscle confusion
I love your channel. I’d love to have you on my podcast if you’re interested. Okay, here you go.
This is coming from 40 years of training - teach in and coaching.
1. These data points don’t cover key things. It is virtually impossible to do multiple sets close to failure of squats doing high reps. The fatigue and time to recover is vast.
2. As you mentioned, boredom. Maybe not so much on accessories, but compound lifts do not tend to lend themselves to repeated bouts of sets over 15-20.
3. I would argue that really low reps create a ton of hypertrophy. From somebody who has done bodybuilding and still power lifts, very low reps 1-3 tend to be great at strength, but limiting for hypertrophy. Not saying they do nothing, but a very hard set of eight creates a different stimulus than a set of two.
4. The issue of failure as you stated is real. It is extremely hard for newbies and even intermediate lifters to do low rep really hard sets. Especially multiple ones. Not just physically, but psychologically the challenge is daunting.
5. In the vast majority of cases, unless you are powerlifting, rep ranges of about 5-12 reps will accomplish so much. You’ll get stronger, gain size, and also develop CNS adaptations, that are very hard going really light, or really heavy without tons of experience.
In closing, and most important. Things like motivation - attitude - rest - food and genetics all matter. There is no one exact way for everyone. Again, would love to have you in my podcast if you’re interested.
I love the nails is that a pearly finish? She's getting quite talented!
Hey Layne, love your videos, just want to mention I really think upping your audio game would really help these videos appear more pro and gain more traction. Your voice is a bit far away sounding and I think a better isolation on your voice would make things soo much better. You can look at Jeff Nippard or Renaissance Periodization videos’ audio next to yours and I think you’ll agree. Just a thought, love the videos!
everybody know that you have to lift heavy while screaming light weight babyyyy
Yah buddy!
Well, Yeah! Duh!😂
Thank you so much for this! As a very small, older female who often exercises alone, even though I can lift heavier weights, I just feel safer using a slightly lighter load with more reps. Nice to know that’s still beneficial for me.
Great video. As a powerlifter, its good information to have and understand. Video makes sense.
I prefer to count Time Until Fatigue (TUF), which is very different to Time Under Tension. As we know muscles can’t count reps, especially as some will do fast rep speed (say 2sec reps) and some slow (say 20 sec reps).
What triggers adaptive stimulus (IMO) is 1: the load relative to strength. 2: the duration under load, and 3: the degree of fatigue (how close to failure)., in each set even if you only do 1 set.
Also each person probably has a genetic sweet spot being the TUF where stimulus is optimal. For some it may be 10 to 20 secs (high weight) and others 60 to 90 secs (moderate weight).
For general population I like the simple prescription “one each exercise find a weight that’s light enough that you can keep it moving (with good form) for at least 60 secs, and do as many as you can tolerate. On any exercise where you can go 90 secs or more, put up the weight 5% next time you train.
This aligns with doing 8 sec reps in the 8 to 12 rep range.
They can either count reps (At controlled speed) or seconds to count TUF.
It’s a very simple and time-efficient prescription for general population.
Sounds interesting but it also sounds totally unrealistic to put into practice for 99% of people. Counting reps is doable but even that seems hard for some. Imagine if they have to make sure their seconds per rep is always the same. I really think you're overestimating the general population.
Counting reps is easy. Managing each rep or total time spent by keeping a timer at hand for every exercise and every set. Pff I mean I'm a motivated person and I'm very dedicated but this sounds like a lot to me. Nevermind the general population.
@@NofirstnameNolastname If your rep speed is reasonably constant, then reps are an easy way to count Time Until Fatigue. My rep speed is about 5 secs lifting and 5 secs lowering = 10 secs per rep. I am for at least 6 reps which is 60 seconds on each exercise. Because I fit into the general population category, the time I can allocate to exercise is limited, and so I only do one "full" set per exercise, so I eliminate rest time between sets. If workout times are shorter, many more people would workout. IMO.
@@jamiehayes6714 I see. I have to say I've never come across anyone that trains like this in my 15+ years of training. I don't mean to undermine what you say with this statement fyi. Even online I can't recall ever hearing about training like this. Now ofc there's bias in which people I listen to on YT and mike is one of them. But 10 seconds per rep and only 6 reps that's pretty extreme. Do you have a source for why to train like this and the benefits etc. From what I gathered at some point slowing the tempo to these extremes won't bring added benefits. You do have a lot of TUT ofc but I think at a certain amount of seconds it becomes irrelevant or more like an isometric which we know generates limited hypertrophy. Your style would be very goal specific then? What is the goal of your training style?
I also train slow and controlled moreso than anyone else in my gym but that comes down to perhaps 5 seconds per rep. With the larger part in the eccentric part. So a bit more focus on power and control. And I train in the 15-20 and sometimes 25 rep range myself. But I also train mostly for physical rehabilitation so that's a whole other ball game.
@@jamiehayes6714 Hmm I just typed out a big paragraph and it seems to have not posted sadly, I hope it's just a lag issue.
I just wanted to add I'm not ridiculing you in any way, I'm genuinely curious.
I hope my other comments appears here though otherwise I will have to type it all out again :( Will check in later.
Edit - Looks like it was just lag
sounds like Jay Vincents' HIT
Looking forward to more great content Layne, thank you for the information and I hope you have a good day !
Commenting for the algorithm. Thanks for the video
Love the channel
Makes sense intuitively but the studies make the final case.
Thanks bro!
Everything to failure especially relationships!
Really interesting. Many thanks for sharing Layne
Its all preference. All that matters, and all that will ever matter.... its that you train HARD.
Layne would you be able to do a review of Cal Dietz triphasic training and RPR? Thank you in advance!! Love your content and will always share 🙏👌💙
I’m a fitness coach and I have clients who are entering in Perimenopause or menopause phases of their life. Is there a study you recommend looking into for women fighting uphill against menopause aiming to maintain and even add more muscle mass ? In addition to that women who are post menopause and looking to body recomp ?
.
I love your page and your knowledge continues to help thousands of people. Appreciate you 🙏🏿
Great information. Thanks!
I say..do what works for you. Older guys may need to light the load. But can sure take it to failure. I'm 52 and mid weight works. Don't exceed what you know can potentially injure you. So whatever weight...just go hard.
Great vid as always Doc! Tks! My comment is that if one has access to powerlifting tools, is better to take good advantage of them. On the other hand, if one is a busy dad with a couple of dumbbell sets at hand, then should go and make the best of them.
0:26 nails go daddy 😂
Those nails looked good my man 😂 but for real thanks for the info
Very informative. Thanks
Can you please make a video about strength gain in elderly (i.e after 75) and prevention of frailty and elderly falls?
0:17 I see you have at least one daughter, Lane...
Degenerated L5 S1… need to work around it as I can’t squat or spine load carelessly as I used to…
Now, higher reps, slower, controlled with no momentum works 😊
High reps work well with bodyweight exercises, not with isolation exercises, for obvious reasons ...
Thanks very practical info
Congrats on 400k
I was going to say something about your nails 😅, however I can barely get off the couch HA HA! 🤣😂😁
Keep up the great work 🥳💪👍🤙
We're not going to talk about the jump scare at 0:33?
4:08 "they'll go up 5 pounds and then they'll get stapled"
It took me a while to decode that metaphor. LMAO
Cyclists develop quite some big legs even though their 1R Max% is pretty low, given they cycle for hours.
Mind Pump recommended me you this channel
For older lifters (40+) keep the intensity but reduce the volume. Our joints and tendons/ligaments can't recover as good as the muscles.
About your nails: amazing father spotted!
See you in the nationals. Better prepare yourself.
if I go in high reps, I have much more difficulty then going with high load and low reps per set. I'm currently trying to squat and deadlift in sets of 15 and fatigue is killing me at much lower weights then say 60% of 1 rep max. So those calculators aren't really precise at all.
training with 15 reps creates way more fatigue.
also when training only for the last couple of reps, cause there fiber recruitment is maximal it makes no sense at all to not train in the 5 rep range where you have max recruitment from the beginning, less cardiovascular limitation and less sustained fatigue
I wonder if he’s updated the app and the videos for certain movements or not?🤔 last time I used the workout builder it didn’t have some of the movements and overall just felt dated… seems like if it’s not “broken” don’t fix it. But showing that you’re taking incremental updates to your product could impress on long time users that you care and youre not just recycling old stuff to keep turning profit.
nobody will read this so i'm just gonna say it, i like it when he says "heavy loads"
At 60 I’m not gonna f around trying to heavy. I decrease rest rates between sets to 20 seconds and do mid weight.
thank you
Seems to be simple physics, whether you use A or B, the total work done is similar.
Interesting but I like the efficiency of higher weights. I ain't got time for that! 🤣
I dont know if you have ever done this, an educational video based on the different muscles fibre spectrums in relation to weight training. I feel that there is so much emphasis nowadays purely for the sake of hypertrophy without the emphasis on strength and adaptation. Particulatly with type 2x muscle fibre activation
Andy Galpin has done extensive videos on this.
ive been a fan of 1 warmup set, 2 heavy sets of 3-5 rep (failure at 5) weight then 2 sets at 8-12 rep range. I stay dense and agile while never truly plateauing. Im currently still hitting 315 on incline bench, 50's for bicep curls and 235 on lat pulldowns, all while losing 15 lbs in the last 2 months. Sleeper build ftw
Hi Layne, 64 yr old female, in shape, doing weights for 1 1/2 years. I follow the workout app- how is your app different? Thx/ love your videos!
Hi ,, good content 👍. My experience. Athletic family and my father abseiled from British army helicopters, mother runs the towns junior athletics from the dining room table . I as a skinny 18 yo,weight trained the Weider way ,,for 2 years ,, I became very very strong but the muscles weren’t that big ,, natural size .While running 400m , I shifted to cardio ,swimming every day ,, rowing ,, cycling , plus weights once a week , today at 58 and 86 kg , I have the physique of an Olympic 50M male swimmer 🏊♂️, I’m 6 foot 4 . Basically I’m doing ,, heavy 15 reps , next day medium 25 reps ,, add to this swimming rowing cycling , HIIT ,, which is working the muscle longer ,, I tell people I have leg muscles in my arms . Aging wise , by accident,, as I wasn’t aiming at staying young,, I haven’t aged, I walk around like Caeleb Dressel ,, muscles joints , skin all good ,, but my body movement is the best part , stuck at 28 to . Testosterone,, naturally high . Keep moving and simply mix it up ,, lift heat ,, lift light , do cardio, it’s the combination. You get a 100% natural,, athletic LIFE .
It had a good effect
Noel... I fucking love your nails. ❤
@biolayne1 so volume was not equated? So as long as the number of hard sets was equal, hypertrophy was similar regardless of volume?
If your an everyday person an older. Body PUMP , Core , les Mills or NASM trained equinox Daily Burn 365s are awesome. If you find a workout that works for you consistenty safely is Awesome. Try a barre class, Body Art, PiYo but good workouts that take into account form and levels low, mixed low - hi, or high . Listening to yiur own RPE is best.
Challenging, safe progressive over load and find a good trainer that knows body mechanics, ask accreditation NASM trainers are typically good as long as they listen to you the client.God Bless do well👍
If you don’t lift heavy, how do you know you are strong?
@ 3:03 insert: "for me I'm just too strong😂"
As superstitious as athletes are I wouldn’t be surprised if a few other lifters don’t show up to the nationals with painted nails!! Haha
Ty
Dude, no apologies needed for the nails. I grew up in the 80s and 90s. Lots of guys painted their nails. Just about every guy I knew who played an electric guitar had at least one painted nail.
FTA
HRCT
So heavy weights make you stronger but any weights make you bigger so heavy weights have a better benefit
"Ale wiesz o co chodzi? Rozumiesz?" Gdzieś to słyszałem 😂
Foooooooooor the algorithm
Your daughter knows how to paint some real 'Murican nails.
What about fatige caused by high reps in advanced lifters? Untrained people grow by just lifting anything to failure even if diet is trash
6:58 Paul Carter once had a post where he mentioned "Adding more sets is not progressive overload and it's not harder to do one set in session 1 compared to two sets in session 2 for example.".
I questioned it and asked for further details and he blocked me. Was the same with one of his "content copiers" from Germany. But that's a different topic. What I'm interested in is: What do you think about that claim?
Hypertrophic greetings
Stavros
You said "or add more hard sets" which leads me to think, that it really is not a form of progressive overload, BUT STILL AN IMPORTANT FORM OF PROGRESSION, right?
Paul Carter can be rough around the edges but adding more sets isn’t really a form of progressive overload because doing additional sets is not indicative of any type of adaptations occurring.
How about the data showing that lifting heavy (above 60%) leads to stiffer arteries over the long term.
That data made me wary of heavy lifting and I made the chamge to 15-20 or even up to 30 reps. Size gains are the same but strength might definitely be slower when it come to 1rm gains. Joints however have never felt better
I doubt the correlation has to do with heavy lifting and more that people who lift heavy tend to be overweight
@@Ryan-wx1bi hmm 🤔 maybe
Could you post some clients success stories.
Jeff Nippard is all the success story he needs😂
Nice
Physical Strength: The ability to produce force to an external resistance, therefore the person who lifts more is stronger. As for getting big, just eat everything in sight. lol
"One rep max is a specific skill set." So are you saying that if this study continued on longer and longer the hypertrophy and max strength results would converge more and more over time? Does strength automatically lag behind hypertrophy (and perfecting the skill gets the last bit?)
Think for both would be just what you are focused on. Doing a one rep max is a skill and mindset that you have to practice. I don't think hypertrophy automatically lags behind strength. It just depends on your training. If generally, strength is just moving heavy weight like a deadlift, then it really qn emphasis on compound movements. So if all you did was deadlifts, you wouldn't have massive Quads bc it only plays part of the role, having bigger Quads wouldn't matter because other muscle have to lift the weight too. Vs doing just leg extensions, since quad is the main muscle be targeted it would get stronger and bigger, but again when go to do a dealift the limiting factor would be your other muscles. With strength training, muscle get big, but only as much as they need to.
Being able to grind a heavy single is a skill that can be improved without actually increasing strength in a force production sense.
Think about new people in the gym giving up on a rep before it even slows down, then go watch someone grind a single that takes 4+ seconds to complete.
Not to mention the ability to maintain technique during that max effort lift.
And that’s not even counting neural adaptations. You can gain strength without gaining any muscle if you aren’t used to using loads that recruit the maximum amount of muscle fibers you are able to use, OR you increase the number of muscle fibers you can recruit at once without increasing the number of muscle fibers.
For the algorithm: I really love painted nails 💅
Studies mean nothing in my opinion. What I think builds muscle is time under tension AND failure and in EVERY set where a set lasts about 30 to 60 seconds. One second on the positive and 2 to 4 seconds on the negative.
Loving those nails! 🤩
Any tips for getting over sciatica that I have had for 2+years?
czcams.com/video/BaePO6wQBtk/video.html&pp=ygUda2VsbHkgc3RhcnJldHQgc2NpYXRpY2EgcGFpbiA%3D
Kelly Sterrett fixed my knees. Maybe he can help your sciatica.
Hello go to the shapeshift wellness channel this guy is great helped me tons with my sciatica/herniated disc problem, please don't stop moving and I hope you will get better ❤
Once you get strong…lift heavy for months on end. See how that works out for you lol :) that’s why we got phases in training
Many things to disagree about what Mark Rippetoe says but he is right when he says DO YOUR FAHVES
Layne your nails?!?!? How... can I be as cool a dad as you?
Dude the nails are nothing to work about... Wait until the full makeover comes! My 8yo daughter got a makeup kit for her birthday, "practiced" on me, then laughed and said "Now. You HAVE to go out in public like that!"
4 the algorithm