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| Heavy or Light ? |
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- Rucking
- Thriving in Retirement
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The Real Answer? Mix It Up!
To truly maximize results, alternate between heavy and light days. Here's why:
- Recovery: Heavy lifting taxes your muscles and nervous system. Light weight/high reps allow recovery while still keeping you in the game.
- Plateau: Change prevents your body from adapting to the same routine, keeping progress alive.
- Form & Safety: Light days help you perfect your form and avoid injury when you return to heaver lifts.
Plan your switches strategically - every workout, every week, or in 6-8 week cycles. Consistency + variety = gains.
Pro Tips for Progress
- Chase Volume: Total weight lifted (weight x reps) drives progress. Whether lifting heavy or light, ensure your sets are challenging.
- Keep It Clean: Quality reps matter more than grinding through bad form. Stop before your technique breaks down to avoid injury.
- Personalize It: No one-size-fits-all program exists. Your genetics, diet and goals shape your best path forward.
The Worst Mistake? Staying Stagnant
Same weight. Same reps. No progress. Over time, you'll actually regress. Use progressive overload - increasing weight, reps, or time under tension - to keep muscles adapting.
Final Thought: Don't Overthink It!
Want size? Go heavy. Want endurance? Go light. Want it all? Do both. The key is consistency, effort, and pushing past your comfort zone.
Not sure where to start? A personal trainer can design a program tailored to your goals. Remember showing up is half the battle, but smart training wins the war. If you are interested in a personal trainer I encourage you to check out the website www.tylerrabin.com by clicking the following link - Tyler Rabin
I originally lifted heavy 2 days a week and light 2 days a week but this was tiring me out as I also Ruck (Walking with a Weighted Vest) 3 days a week. I changed my routine so that I now lift as heavy as I can 2 days a week utilizing controlled negatives and I lift light 1 day also using controlled negatives but more reps. This has worked well for me as I am not as tired and I am seeing both muscle and strength gains.
Click the link below to view my YouTube channel "Healthy Living Strategies" ( https://www.youtube.com/@HealthyLivingStrategies-o2v ) which contains videos related to "Rucking" and "Thriving in Retirement" but will eventually contain videos related to
- Healthy Eating
- Rucking
- Thriving in Retirement
- Weight-Lifting
You can view the specific groups of Pages, Posts, Quizzes, Lists(Favorites), Affiliates, Animations, Memes, Videos, Foods and Holidays by selecting menu entries from the drop down lists on the Home Page
You can view my free "50 Pound Weight Loss" Story by clicking the following link - My Story - I hope this information is helpful, motivating, interesting and funny.
Please leave comments at the bottom of this Post and also please leave comments at the bottom of any other Posts that you view.
You can also on the right hand side of the Home page just under the "A Few Words from the Website Creator" section in the "Contact Form" section enter your name, your email address and a message then click the "Send" button to send this information to me. I will respond to your message and be sure to also include you on any future emails I send regarding the update of the website.
You can also email me ( Rick Doucette ) directly at dourick@hotmail.com
On the Home page click the "Affiliates" drop down list to view all the Affiliate companies that I deal with then click on any of the menu selections to view posts containing the specific offers.
Scroll down on the Home page to see Google ads displayed then click on any ad to view the specific offer. These ads include many trendy, practical and productive products.
You can click on any of the links below to see groups of posts related to retirement, exercise, diet etc.
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