Light Heavy Training


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Heavy Light Training Routine Bodybuilding

50 years ago in the golden age of bodybuilding before the invention of the many different kind of steroids that we now have on the market, bodybuilders put on an enormous amount of muscle by light heavy training. It needs to be stressed that there is a big difference between a light exercise and a light weight.

Before we get to the specifics on how to apply the light heavy training principal we need to consider the importance of nutrition when gaining size and strength. Over 70% of our muscles are made up of water and the more glycogen that gets forced into the muscles, the bigger they get.

For this reason it is vitally important to take in about 20 - 40 grams of good complex carbs 45 minutes or an hour before an intense Heavy/Light workout. The required nutrition during the 90 minute window after the workout is also important where 60 grams carbs and at least 40 grams of protein should be taken.

The rest is rather simple as you train a light day using more reps and then a heavy day using less reps with a heavy weight. The light workout with lots of reps is designed to flush the body-part you are working on with blood. If you trained the same body-part with heavy weights the day before you will fill the depleted muscles with the required glycogen, it needs to enable repair.

If you ask any competitive bodybuilder about his/her training program before a contest they will tell you lots of reps with a relatively light weight. The reason they do this is to get their muscles pumped full with the glycogen replenishment it is missing after the fat-loss, creating a full striated muscle.

If you are training heavy/light then it means that you are doing a 4 day split routine or something similar where you train heavy on the first day and then light when you next train the same body-part. To demonstrate this we have included a simple biceps routine for light heavy training.

Heavy day:
Barbell curls - 3 x 10, 8, 6 reps (adding weight each set)
Incline dumbbell curls - 3 x 10, 8, 6 reps (adding weight each set)

Light day:
Preacher curls - 3 x 12-15 reps (using the same weight for all sets)
Concentration curls - 3 x 12-15 reps (using the same weight for all sets)


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