The Musclemag International
Light-Heavy Course
There are two practiced forms of heavy and
light training in bodybuilding. Both have equal merits and in this course we
will use the two of them in our workouts. But first, WHY LIGHT AND HEAVY?
One of the most talked about topics in
bodybuilding is "Should I train light or should I train heavy?" There
are just as many advocates of the heavy school of training as there are of the
light. Mike Mentzer trains heavy and Serge Nubret trains light, yet both have
world class physiques.
Recent scientific research regarding muscle
fibers reveals that there are actually two different types, red fibers (or slow
twitch), and white fibers (or fast twitch). It would appear that to develop a
muscle to its fullest potential both kinds of fibers must be stimulated. The research
indicates that the slow twitch fibers respond to heavy training, and the fast
twitch require lighter training. So, it would seem that you have to train both
heavy and light to develop your muscles to their fullest potential.
Long before research into fast and slow
twitch fibers, Reg Park used and recommended the use of heavy and light
workloads in training. During that era, his physique was considered one of the
best of all time, and even today he is considered highly.
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| The late Reg Park |
Reg
often wrote workout schedules incorporating his own system of light and heavy
training, and it is from his wisdom that we recommend the following routine as
our first Heavy and Light workout.
First Heavy and Light Routine
Train four days per week. Monday,
Wednesday, Friday, Saturday.
On Mondays and Fridays do your chest,
shoulders, triceps and forearms (push and grip) as follows:
Chest -
1) Bench Press (Heavy) 5 sets of 6 reps.
2) Dumbbell Flyes (Light) 4 x 12.
Shoulders -
1) Standing Press Behind Neck 5 sets of 6.
2) Seated Dumbbell Lateral Raise 4 x 12.
Triceps -
1) Lying Triceps Extension (Heavy) 5 x 6.
2) Triceps Pressdown (Light) 4 x 12.
Forearms -
1) Reverse Curl (Heavy) 5 x 6.
2) Wrist Curl (Light) 4 x 12.
On Wednesdays and Saturdays train your
thighs, calves, back and biceps (squat and pull) as follows:
Thighs -
1) Parallel Squat (Heavy) 5 x 6 reps.
2) Leg Extension (Light) 4 x 12.
Calves
1) Standing Calf Raise (Heavy) 5 sets of
12.
2) Toe Press (Light) 5 x 12.
Back
1) Bentover Barbell Row (Heavy) 5 x 6.
2) Front Chins (Light) 4 x 12.
Biceps
1) Barbell Curl (Heavy) 5 x 6.
2) Dumbbell Concentration Curl (Light) 4 x
12.
How To Get The Best Out Of Light And Heavy
1)
The Heavy Part
With the exception of calf training, all
body parts start out heavy. The exercises are done for 5 sets of 6 reps each
and the following system should be used:
Do your 1st set of 6 with about 50% of your
best 6 rep poundage. A warmup set.
2nd set of 6 with about 80% or your best 6
rep poundage. A second warmup.
For your 3rd set pile on enough weight so
you can just get 6 reps. If you can do more, do them.
Rest about 2 or 3 minutes, and try to get
another 6 reps with the same weight on your 4th set.
Rest another 2 or 3 minutes, then try for
another 6 reps with the same weight.
It may not be possible to get a full 6 reps
on all three heavy sets, but keep pushing. As soon as you can get 6 good reps
on all 3 heavy sets, increase the weight by 5 lbs next workout.
2) The Light Part
Once again, with the exception of calf
training, each part is to be done for 4 sets of 12 reps as follows:
Go all out to get 12 reps on your 1st set.
Rest only 40 seconds, then do another set
of 12 reps with about 5-10 lbs less weight.
Do another 2 sets, reducing the weight each
time, and resting no more than 40 seconds.
The objective of this routine is to fully
stimulate the deep muscle fibers with the very heavy sets, then completely pump
and burn the fibers with the lighter, faster sets.
Stay with this routine for about 8 weeks.
Second Heavy and Light Routine
The other system of heavy and light
training is a more recent one, and its origins would indicate a lot of
influence from the teachings of Vince Gironda. Unlike the first method, this
heavy and light approach recommends that a light set immediately follow a heavy
set of the SAME EXERCISE.
In other words, do a heavy set of squats
for 6 reps, then immediately follow it with another squat set of 10 reps with a
much lighter weight. The theory behind this system is that to stimulate all
aspects of a muscle, you must first of all hit it with as much heavy
stimulation as you can for low reps, and then immediately pump it very,very
hard with a lighter set of the same exercise.
Train four days a week as before, on
Monday, Wednesday, Friday and Saturday.
On Mondays and Fridays train Legs, Chest
and Back:
Thighs -
1) Leg Extension 6 reps heavy -> 10 reps
light, 3 sets.
2) Parallel Squat 6 reps heavy -> 10
reps light, 3 sets.
Calves -
1) Standing Calf Raise 10 reps heavy ->
10 reps light, 3 sets.
2) Seated Calf Raise 10 reps heavy -> 10
reps light, 3 sets.
Chest -
1) Dumbbell Fly 6 reps heavy -> 10 reps
light, 3 sets.
2) Bench Press, same as above.
Back -
1) Front Chin, same as above.
2) Bentover Barbell Row, same as above.
On Wednesdays and Saturdays train Shoulders
and Arms:
Shoulders -
1) Side Laterals,6 reps heavy -> 10 reps
light.
2) Standing Press Behind Neck, same as
above.
Biceps -
1) Dumbbell Concentration Curl - same as
above.
2) Barbell Curl - same as above.
Triceps -
1) Pressdown, same as above.
2) Lying Extension, same as above.
Forearms -
1) Wrist Curl, same as above.
2) Reverse Curl, same as above.
How To Get The Best Out Of Light And Heavy
(Second Method)
As with the first approach, you must
constantly strive to handle more and more weight on your exercises. With the
exception of calves, perform the exercises like this:
- Do a nice slow warmup set of 10 reps on your first exercise, then rest for 60 seconds
- Now, pile on enough weight so that you can just manage to get 6 reps in fairly good style. These reps need not be too strict, and some men even do 'half reps' on this first set in order to handle more weight.
- As soon as you can't do any more reps, reduce the weight so that you can immediately do another 8-10 reps on the same exercise. Having the weights already set up, if possible, is a very efficient way of doing this.
- After resting about 60 seconds, do another heavy -> light set.
- Rest another 60 seconds and do a final set.
- After 3 sets like this your muscles should be exhausted.
How to Reduce the Poundages Correctly
It is impossible to tell you exactly how
much weight to take off for your light sets. Some lifters have tremendous
recovery abilities and can continue the exercise with only a 10% reduction in
weight. Others reduce by 25% and some even more.
The weight should not be too light or you
will not stimulate the muscle fibers enough, and if it is too heavy you'll find
yourself working on your nerve.
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| We shall forever be grateful to the Late Robert Kennedy, the publisher of Musclemag and countless bodybuilding books. Robert has been a real blessing to the sport of bodybuilding God bless your soul, Robert. |
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