There’s nothing wrong or shameful about training with lighter weights, especially if you use occlusion training wraps during your workouts. As a matter of fact, research shows that even light-weight training can help develop muscles and body strength as long as it’s performed correctly.
Lifting multiple weights is impressive, of course, but it doesn’t mean that when you lift heavy weights, you will be heavier with muscles as well. If you’ve been spending quite a long time doing heavy-lifting already and you still haven’t developed your desired muscle size, perhaps it’s time that you try something different.
The following are the different types of non-heavy weight training you can use as a supplement to your strength training program:
Speed work is a type of strength training that uses a lower percentage of your maximal weight. By lifting weights with greater bar speed, your stretch reflex is improved significantly. It can also develop your ability to recruit more muscle fibers and build momentum quickly. This kind of training is beneficial especially for those athletes who are engaged in sports that require the use of significant force in a short time.
In speed work, you will need to lift weights at 45 to 65 percent of your 1 rep max for 2 to 6 reps per set, and you have to do these as explosively as possible. To get the most out of this workout, you can incorporate vascular occlusion training as well.
Sprinting is the muscle building or anabolic form of cardio. It effectively improves your cardiovascular health while also maintaining the growth and strength of your muscles. Also, because of the reduced running time, its impact is also reduced, but its intensity should be maintained.
Sprinting is a good addition to your training program, but make sure that it doesn’t make you too tired to perform your other exercises. It’s also recommended that you avoid performing cardio on the same day as your heavy lifting. Get enough sleep as well and increase your calorie intake to speed up recovery.
Vascular occlusion training is a relatively new method of training for increased muscle size and strength. This method is done by using occlusion training wraps on your limbs while you perform your light-weight lifting routines. There has been a lot of research that proves the effectiveness of this kind of training technique. What it does is restrict the flow of blood out of the muscles being trained, which results to the increase in the size of the target muscles.
Be sure to seek guidance of an expert should you want to learn how to do occlusion training. If done correctly, this method can certainly help boost the development of your muscles.