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Light weight + high reps is the best way to build muscle? -or- Lift big to get big? In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, Pete & Pedro , and Ollie says the first thing to identify is your goal (muscle growth, for example).
And the research says…
Brad Schoenfeld found that if you’re a beginner, you can do anything pretty much and get results. But don’t let your ego get in the way of your progress. Use a weight that you can control the entire range of motion. For those who have been in the gym, research has recently shown that either way is effective. It all boils down to total workout volume = reps x sets x weight. If the volume is consistent, the muscles respond pretty much the same way. Different muscle fibers are stimulated light weight / high rep versus lifting big. At the end of the day, the best solution is to do both.
Alpha’s rep ranges go between 8 – 12.
He progressively overloads the muscle and goes for failure. It’s all about challenging the muscles and breaking down the muscle fiber. He also doesn’t rest much between sets — about 30 – 45 seconds. It’s too short if going for strength, but Alpha feels he can get better workouts in a shorter amount of time if he rests less (a lot of sets, a lot of reps, less rest, and uses light weights). Not using super heavy weights also reduces his potential for injury. He has low body fat by adding cardio.
The secret to building muscle is the diet.
Stick to a diet plan. Also, you need a protien supplement (Signature Series) post workout which is easier on your body as well as take a multivitamin daily (New Chapter) for nutrients that don’t come from your diet. Alpha also uses Quadracarn + CLA on an empty stomach with fasted cardio. The most important aspect is get your ass moving!