Well, yet another meta-analysis shows that lighter loads are just as good as heavier loads in inducing hypertrophy https://lnkd.in/dJgT2hur. And while the pundits scramble to look for why heavy loads are still 'the (only) way' it seems the paradigm is finally crumbling. The strength-endurance continuum (or 'hypertrophy rep range') as it 'classically' depicted is wrong (very wrong). Sure, some fundamental axioms apply:
1) If you want to be strong (and strength really matters), lift heavy things
2) If you want hypertrophy, the load is not particularly important so long as you lift with a higher degree of effort
3) If you are a mere mortal, unconcerned with max strength and looking to be stronger and add a little muscle - lift with high effort and do it repeatedly.
As you get older strength (and likely power) matter. So start lifting using an uncomplicated program you can follow. Progress as you get stronger; repeat.
It doesn't have to be heavy all the time!
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