"The whole idea of motivation is a trap. Forget motivation.
Just do it. Exercise, lose weight, test your blood sugar, or
whatever. Do it without motivation. And then, guess what?
After you start doing the thing, that's when the motivation
comes and makes it easy for you to keep on doing it." -@johncmaxwell @lifevantage
Repost from @madegains: Is your primary focus to increase and display strength like a powerlifter, or to increase muscle mass and build your physique like a bodybuilder?
While lifting heavy weight (~85%+ of 1RM) can aid in building muscle, it isn’t necessary. I’ll mention
some of the pros and cons of lifting heavy for building muscle, and you can tell me if it’s worth
incorporating into your training or now.
Lifting heavier weights, even with good form, does pose a higher injury risk. You’ll be hard pressed to
find a powerlifter that doesn’t have some sort of injury. You are less likely to get injured doing a variety of exercises with a lighter load.
Myofibrillar hypertrophy, or increases in muscle fibers, is mainly driven by total training volume (Krieger 2016). A study (Schoenfeld et al. 2014) that used both moderate loads and heavy loads to achieve the similar total training volume, found similar increases in muscle, but the heavy load group felt more joint pain, and had to spend much more time in the gym.
Getting stronger with heavy loads can help you accumulate more training volume in the higher rep
range, because you’ll be able to use heavier weights. Also, the volume you accumulate in the lower rep range still counts towards total training volume that helps with building muscle.
So you tell me, if you’re not a powerlifter, is lifting heavy weight worth it? Or are you better off
accumulating volume with more moderate loads? Comment below.