So...How Hard Do We Need To Go To Rep The Same
Benefits As Lifting Heavy?
When training with lighter weights, your aim should be to train close to failure on a high rep range. This leads to a more intense workout and can be exhausting due to the increased metabolic stress. In fact, some subjects from the (Philips et al. 2012) threw up due to the intensity.
To Optimize Your Workout Without The Negative Effects, Use A Training Method Called Blood Flow Restriction Training
The idea behind this training method is to safely restrict venous blood flow from a working muscle while allowing arterial blood flow. This is done with low intensity training. Since the ability of that blood to escape is dramatically reduced, metabolic stress and cellular swelling are increased, giving you a good pump and shocking the growth hormone.
Wait...Isn't This Dangerous?!
No is not! There are actually numerous research studies that support blood flow restriction training. Some might say it might even be safer than traditional weightlifting. Occlusion training focuses on light weights around 20-25% of your 1RM (1 rep max), hence putting less stress on the muscle joints and the nervous system.
How Do You Perform Occlusion Training?
Simply by wrapping a specialized occlusion band at the top of your limbs (legs, arms, calves). The level of tightness should be a 5-7 on a scale of 10, 10 being perceived the tightest. Aim for higher repetitions usually 20-30 reps using only 20-25% of your 1RM (1 rep max). This technique is usually performed at the end of every set, or as a workout finisher.