Weight Q&A

Question: When preforming workouts, what are the benefits of lighter weight and faster rounds vs. heavier weights and longer pauses and rests? What burns more calories and builds more muscle? How do you find the right balance? Should I go heavier and rest more often, or should I try to go unbroken as much as possible with lighter weights?

Answer: Great question(s)! A couple factors should be looked at, and, as always, everybody will respond slightly differently. But here is my advice: too light tends to be just a lot of conditioning, which is fine. Going a little heavier, though, will provide you with even more conditioning, as the body will have to work harder to move the weight. This, in turn, will burn more calories. The heavier weight will allow you to build more muscle, too. Heavier weight will cause more anaerobic activity, and your muscles will really have to brace themselves to #dowork. This can cause more breakdown of muscle tissue; and that, the breakdown of tissue, is how you build muscle (don’t forget the protein!). Here is the important thing: when going heavier, it’s imperative that you have good form throughout your movements. Form tends to break down when you’re tired and the weight is heavy. If you perform a workout at a fast-enough clip, go heavier. Basically, if it feels like an aerobics class, you’re not going heavy enough. Or, if you’re getting through every string of exercise without struggle, go heavier. (For example: if you have 40 prescribed Dumbbell Snatches, and you can easily breeze through all 40 without a break, you’ve probably not going heavy enough.) If, after going heavier, you find yourself once again going fast enough (while maintaining form, and while not being too sore the next day – that’s important, as you don’t want to be absolutely wrecked the day after a workout), go heavier again. Basically, if you ever find yourself easily making it through a workout from a muscle fatigue standpoint, you’re likely going too light.