Which BUILDS Muscle Better? Light Weights or Heavy Weights

March 20, 2019
Subscribe to Alpha M. on YouTube
Special Alpha M. BodyBuilding.com Page & Discount + Alpha M. TOP 10 Supplements to Build a BETTER Body!
Light weight + high reps is the best way to build muscle? -or- Lift big to get big? In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarinoPete & Pedro , and Ollie says the first thing to identify is your goal (muscle growth, for example).

And the research says…

Brad Schoenfeld found that if you’re a beginner, you can do anything pretty much and get results. But don’t let your ego get in the way of your progress. Use a weight that you can control the entire range of motion. For those who have been in the gym, research has recently shown that either way is effective. It all boils down to total workout volume = reps x sets x weight. If the volume is consistent, the muscles respond pretty much the same way. Different muscle fibers are stimulated light weight / high rep versus lifting big. At the end of the day, the best solution is to do both.

Alpha’s rep ranges go between 8 – 12.

He progressively overloads the muscle and goes for failure. It’s all about challenging the muscles and breaking down the muscle fiber. He also doesn’t rest much between sets — about 30 – 45 seconds. It’s too short if going for strength, but Alpha feels he can get better workouts in a shorter amount of time if he rests less (a lot of sets, a lot of reps, less rest, and uses light weights).  Not using super heavy weights also reduces his potential for injury. He has low body fat by adding cardio.

The secret to building muscle is the diet.

Stick to a diet plan. Also, you need a protien supplement (Signature Series) post workout which is easier on your body as well as take a multivitamin daily (New Chapter) for nutrients that don’t come from your diet. Alpha also uses Quadracarn + CLA on an empty stomach with fasted cardio. The most important aspect is get your ass moving!

Featured video

Nothing is worse than buying a new super-sexy signature scent and getting home where the fragrance doesn’t smell like you thought. To avoid this, check out my fragrance-buying tips. The first tip is to take your time because it’s all about the transition. The top note is what it smells like at first, which is not how the fragrance will end up. Give it time. The mid and the base follow. The base is what it settles into, so a great rule of thumb is to spray the fragrance on you and then eat lunch or go home. Evaluate after that. The scent will smell different on different people as well. The second tip is to go to the store without applying any fragrance and pick two areas of your body to test. I recommend using a different wrist for different fragrances. After applying, let the cologne chill and smell it about 60 minutes later.
 
Try Pete & Pedro EDP Men’s Colognes — sample sizes and up!

Join 200,000+ email subscribers

getting exclusive advice every week

Connect With Me

My home with over 6 million subscribers

Follow for daily updates

Don’t expect any dancing!

Come say ‘hi’ on Facebook

Tweet along with me

Join my Facebook group

Listen to the alpha m. Podcast

6 million + YouTube subscribers, 1 billion + views.

Follow me on

ABOUT US

Aaron Marino (alpha m.) is the number 1 men’s lifestyle influencer with over 8 million followers combined across multiple social media channels.

On this website you’ll find all of alpha m’s content alongside more information about his businesses.

© 2021 I Am Alpha M. All Rights Reserved.