New findings are showing that lifting relatively light weights (about 50% of your one-rep max) for about 20–25 reps is just as efficient at building both strength and muscle size as lifting heavier weights.
Why? Total work volume—that is, reps times weight—is a good way to force muscle growth.
Whether or not your in the low rep throw around heavy shit game or the light weight reps on reps on reps one, there’s something to be said about MUSCLE CHALLENGE. It’s good to switch shit up every now and again and what a perfect opportunity to do just that since we ain’t really got anywhere to go!
If you do the same exercise the same way every day, your body will adapt to that level of stress and you’re less likely to see progression. The key is to challenge yourself by gradually increasing reps, intensity, and resistance.
Below you’ll find today’s LIVE workout I call 10x10x10: 10 reps, 10 exercises and you can choose to do anywhere from one to ten rounds based on your ability, how you feel, and what kind of time you have available. The goal is to not put the weight down through the entire 10 rep 10 exercise round; only releasing the weights during a 1 minute break at the end of each round. Feeling on FIRE? Shoot for never putting the weights down until you’ve completed all of the rounds you set your mind to! And you don’t need dumbbells – use kettlebells, canned goods, water bottles, whatever weighted “accessory” you can grab in your house. But BEWARE – opt for a lighter weight for this one, for sure!
Have fun!