Moderate Weight, Bigger Gains? Lately in many articles, I’ve been pushing heavy weights and the idea of progressive overload as major keys to serious gains. But what happens if you’re an older lifter and your joints are seriously complaining? Or if you keep getting nagging little injuries? Or when adding more weight to the bar just isn’t practical because you’ve hit your strength ceiling? That’s when moderate weights lifted with proper technique, volume, and effort can produce results comparable to max loads. In this article, we’ll look at this as another way to use progressive overload. Ready? Then let’s get started!
The Science of Muscle Growth Using Moderate Weight
The following factors contribute to muscle growth.
Muscle Fiber Recruitment
Muscle fibers are activated based on intensity and fatigue, not only in response to heavy weight. By lifting a weight that challenges you through the full range of motion to failure or near failure, you recruit both slow-twitch and fast-twitch fibers – which is similar to heavy lifting. (1)
Time Under Tension (TUT)
Slowing down the eccentric (lowering) phase and pausing at the fully stretched position increases the time muscles are under tension, which is believed to be a key driver of muscle growth. (2)
This approach, combined with a faster, more explosive concentric phase, is something I have been preaching for a few years now.
Volume And Fatigue
Multiple sets using a moderate weight taken to or close to failure increase metabolic stress and mechanical tension, two drivers of muscle growth. (3)
Research Evidence
Research studies comparing high-load (80-90% 1RM) vs. moderate-load (60-70% 1RM) training found similar muscle growth outcomes when sets were taken to near failure. (4)
It should be pointed out that I tend to push the idea of training to failure in my articles. By that I mean momentary muscle failure, where your last set is very hard, but you succeed in completing the rep. I don’t necessarily mean where you’re screaming your head off and cheating a lot to get that rep done (or, absolute muscle failure).
In this article, I talk about going to failure or near failure. I’m fine with both, and I’m leaving the choice up to you. But, and it’s a big “but”, if you do not take your set to failure, do NOT be one of those lifters that knocks out 10-12 easy reps and then stops when you could have done another 3-5 reps. Your last rep should be very difficult to complete. If you don’t train that hard, guess what? It’s time to start.
Suggested Training Methods Using Moderate Weight
Higher-Rep Sets
Performing 10-15 reps for 3-4 sets is effective when using weights that allow you to maintain proper form and reach failure or near failure. However, you should still perform a heavy set or 2 for 6-8 reps. I believe lifting reasonably heavy is important, but it has to be within your means.
For example, I have nagging sore elbows that are really impacted if I go as heavy as I would like. So I’ve dropped my working weight and go just heavy enough for 2-3 sets. I know where the point is when the weight will adversely affect my elbows.
Tempo Training
As noted, slowing the eccentric phase (3-4 seconds) and pausing at the fully stretched position increases muscle fiber recruitment and has a positive effect on protein synthesis. You can also pause at the midpoint for improved joint stability. This type of pause helps ease tendon pain. Also, it will help minimize joint stress while still producing high muscular tension. I use this approach for my elbows. (5, 6)
Supersets, Drop Sets, and Rest-Pause
These allow you to increase volume without doing countless straight sets or overloading your joints with heavy weights. This approach also pushes maximum intensity.
Isotension and Isometrics
Static or mid-range holds can complement your lifts, adding fiber recruitment and endurance benefits, as well as promoting protein synthesis stimulation. (7)
Considerations for Older or Joint-Sensitive Lifters
I strongly advise reducing the stress on your joints by adjusting the range of motion, grip, or exercise variation. Machines, cables, or even resistance bands can provide safer alternatives while maintaining tension. Be sure you’re properly warming-up, You can also try mobility drills, and you should allow time for complete recovery, especially around tender shoulders, knees, or elbows. Those are my current problem areas, and they have completely changed the way I train.
Combining Light and Heavy Sets for Best Results
Combining both moderate and heavy lifting can maximize strength and muscle growth.
- As noted, use limited heavy lifts for 6-8 reps to maintain maximal strength (only after a thorough warm-up). I suggest using a pyramid approach, taking 4-5 gradual sets to get to your max set (do not lift too heavy, stay at about 80% 1RM at the most).
- Moderate loads for 8-15 reps to increase hypertrophy-focused volume.
If you’re older, and/or suffering from painful joints, you don’t have to focus on using max weight to build serious muscle. You can perform a few heavier sets, but you don’t need to lift at your max. Focusing on effort, volume, and proper technique allows moderate weights to produce results comparable to heavy lifting, while reducing joint stress and the risk of injury. Consistency, recovery, and nutrition/supplementation remain key factors.
Example Moderate-Weight Hypertrophy Routine (Push/Pull/LegsSplit)
Throughout this routine, use the following tempo: 2 second concentric phase (explosive), 4 second eccentric phase, and a 3 second pause at the fully stretched position. Rest 60-90 seconds between sets. On the first set of each day’s routine, perform 3 easy warm up sets x 15, 15, 12 reps using a light weight.
Day 1: Push (Chest, Shoulders, Triceps)
Bench Press
4 sets x 12-15 reps
Incline Press
3 sets x 12-15 reps
Dumbbell Lateral Raises
3 sets x 12-15 reps
Triceps Rope Pushdowns
3 sets x 12-15 reps
Mid-range Isometric Chest Squeeze Hold (8)
2 x 20-30 seconds
Day 2: Rest
Day 3: Pull (Back, Biceps)
Seated Row
4 sets x 12-15 reps
Lat Pulldowns
4 sets x 12-15 reps – use these grips: palms forward, palms facing, palms backward
EZ Bicep Curls
3 sets x 12-15 reps
Isometric Hold at Top of Curl
2 x 15-20 seconds
Day 4: Rest
Day 5: Legs (Quads, Hamstrings, Glutes, Calves)
Squats or Leg Press – try sumo style for sore knees
4 sets x 12-15 reps
Seated Leg Curls
3 sets x 12-15 reps
Standing Calf Raises
2 sets x 15-20 reps
Seated Calf Raises
2 sets x 15-20 reps
Wall Sit Isometric Hold
2 x 30–45 seconds
Day 6 &7: Rest
Performance Notes
I have already reviewed the tempo and suggested rest between sets. Make this progressive by increasing reps, sets, or decreasing rest time. Also, add intensity techniques. For example, try performing your 4 sets of an exercise by using drop sets. To do this, you will have to switch to a weight stack version of the exercise. Why? Because changing a pin is much easier than changing plates.
You can also use super sets, or 2-4 rest-pauses. All of these techniques increase intensity and time under tension. Finally, perform full, complete reps. No half or quarter reps. Stick with the tempo I suggest, no rushing reps like you’re in a NASCAR race.
Nutritional Guidelines
Before you begin your workout, make sure you eat at least one quality pre-workout meal. Have your first light meal about 31/2 to 4 hours before you train, and depending on when you train, have another light meal about 2 hours later. However, make sure you allow enough digestion time before drinking your pre-workout (at least an hour).
As you know by now, I recommend eating/drinking 50% of your total daily carbs in the hours around your workout. This includes and ends with your post-workout shake and meal. It’s also during this time period you should be eating all the day’s simple, sugary carbs.
Supplement Suggestions
As mentioned, make sure you allow enough time for your pre-workout meal(s) to fully digest. Trust me, the last thing you want to do is drink your Pre while still feeling full. I suggest drinking a pre-workout on an almost empty stomach. Good pre-workouts include NutraBio Base, one of the best “base” or “core” pre-workouts on the market. This is a Pre that features a streamlined yet potent formula at a value price.
Another excellent pre-workout option (and a more complete formula) is Gorilla Mind Gorilla Mode. As you may know, this is the pre-workout that came out of nowhere, conquered the market and started the citrulline dosing wars, changing the market forever. The entire Gorilla Mode formula is well-balanced and effectively dosed.
Next, make sure you’re using high-quality protein powder. I almost always suggest Hi-Tech Precision Protein. This is a whey protein powder that is not like anybody else’s powder. Why? Because it is designed to release leucine in the initial stages of protein synthesis. As you probably know, protein synthesis is a direct trigger of muscle growth.
Finally, I always suggest adding creatine monohydrate to your supplement program. This is the original version and the version that’s been tested and proven effective Time and time again. I suggest AllMax Nutrition Creatine Monohydrate.
Summary
In this article, we looked at the concept of using moderate weight for bigger gains. I showed you the techniques you need as an answer for those lifters having trouble lifting heavy due to nagging joint pain (elbows, shoulders, knees) and injuries. Use the training, nutrition, and supplement tips I presented in this article, along with incorporating my example routine as a guide. This approach will allow you to lift with intensity, and achieve the results you’ve been working for. In the meantime, stop by illpumpyouup.com and make sure you’re stocked on the supplements you’ll need!
References:
- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872. https://doi.org/10.1519/JSC.0b013e3181e840f3
- Wernbom, M., Augustsson, J., & Thomeé, R. (2007). The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Medicine, 37(3), 225–264.https://doi.org/10.2165/00007256-200737030-00004
- Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 46(11), 1689–1697. https://doi.org/10.1007/s40279-016-0543-8
- Ogasawara, R., Loenneke, J. P., Thiebaud, R. S., & Abe, T. (2013). Low-load bench press training to fatigue results in muscle hypertrophy similar to high-load bench press training. International Journal of Clinical Medicine, 4(2), 114–121.
- Kongsgaard, M., Aagaard, P., Roikjaer, S., Olsen, D., Jensen, M., Langberg, H., & Magnusson, S. P. (2006). Decline eccentric squats increase patellar tendon loading compared to standard eccentric squats. Clinical Biomechanics, 21(7), 748–754. https://doi.org/10.1016/j.clinbiomech.2006.03.004
- Rio, E., Kidgell, D., Purdam, C., Gaida, J., Moseley, G. L., Pearce, A. J., & Cook, J. (2015). Isometric exercise induces analgesia and reduces inhibition in patellar tendinopathy. British Journal of Sports Medicine, 49(19), 1277–1283. https://doi.org/10.1136/bjsports-2014-09438
- Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., … Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. Journal of Physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
- https://liftmanual.com/isometric-chest-squeeze/#:~:text=Isometric%20Chest%20Squeeze%20Instructions&text=Bring%20your%20hands%20together%20in,keeping%20your%20chest%20muscles%20engaged.