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Almost every session I do is a light day, srs =P

People always seem to think you have to go heavy every session to get strong...
 
There is absolutely no value in lifting light weight.

For a power lifter, lifting less weight for a handful of rep's is stupidity.

But now and again, reducing the weight and increasing the rep range is a good thing.

Intensity of work is key to strength increases.
 
I can't think of a single example of a person that didn't lift heavy weights to get strong
For bodybuilders, the main example is Flex Wheeler who looked like fried dogshit crossed with the Michelin Man
 
There is a value in lifting light weights - active recovery. If you're particularly sore the day after deadlifts, lots of reps with lightish squats will loosen you up and can help speed up recovery. Same thing with niggles in joints. Lots of light benching can help sore elbows or shoulders. Some also believe that a heap of reps with light weight can help prevent scarring if you suffer a minor muscle tear or tendonitis.

To dismiss any training tool absolutely is folly. Different things have worked for many different people.
 
If you guys spent more time getting strong, instead of telling other people how to get strong, well maybe then you would be strong.
 
PLOS ONE: Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men

Background

We aimed to determine the effect of resistance exercise intensity (% 1 repetition maximum—1RM) and volume on muscle protein synthesis, anabolic signaling, and myogenic gene expression.

Conclusions/Significance

These results suggest that low-load high volume resistance exercise is more effective in inducing acute muscle anabolism than high-load low volume or work matched resistance exercise modes.
 
How do they define 'low load' and 'high volume' ?

The study compares 90% 1rm to failure (around 3 reps) vs 30% 1rm (matched volume) vs 30% 1rm to failure (around 25 reps).

In a nutshell, lighter weights at higher reps are more effective in inducing acute muscle anabolism than the heavier weights at lower reps.
 
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