JP Mullowney
JP Mullowney

Think about all you know about gaining muscular strength and size. Perhaps you envision hoisting massive weights mightily overhead as you grunt like Atlas holding the heavens upon his back. Well maybe not quite that extreme but you probably assume that at some point in your pursuit of a Herculean physique it will be necessary to lift enormous weights. However, a new study by Morton el al. (2016) appears to challenge this idea. For their study, Morton et al. (2016) examined muscular strength and size gains in those who followed traditional, heavy weight, lower repetition training programs and those who followed lighter weight, higher repetition programs. After twelve weeks of training, the results were astounding, there were no significant differences in the gains made by either group!

“But what about the massive weights!?” you may ask, “Don’t I have to lift big weights to get big!?”. Slow down and prepare to have your mind blown, the answer to that question, interestingly, is yes and no.

Muscle building is a complex series of processes whose exact details are beyond the scope of this post. To simplify it however, muscle building requires inducing microtrauma in the muscle fibres which stimulates the release of human growth hormone (HGH) and testosterone. Microtrauma can be thought of as small tears in the muscle fibre which you may have heard some people refer to. HGH and testosterone are “anabolic” hormones. You may have previously heard the term anabolic with reference to anabolic steroids. In exercise physiology however, anabolic or anabolism simply refers to building up of cells. Muscle hypertrophy, an increase in muscle cell size, is an anabolic process, the building up of muscle cells. Essentially, HGH and testosterone assist in the building up of muscle cells by aiding in the repairing of the exercise induced microtrauma. Several factors influence the release of these hormones including volume, intensity of the exercise, and size of the muscles being exercised.

In the fitness world, volume refers to the total weight lifted during an exercise. Let’s start with a light weight example: if I curl 45 pounds for 3 sets of 20 repetitions, my total volume is 45 x 3 x 20 = 2700 pounds. Now a heavy weight example: If I curl 135 pounds for 4 sets of 5 repetitions, my total volume is 135 x 4 x 5 = 2700 pounds, the same as the light weight example. Intensity refers to the effort which the exercise requires. In the Morton et al. (2016) article, the authors note that every exercise was taken to failure, that is, the participants could not perform another repetition of a particular exercise. This is very important as taking each set to failure means the intensity of the exercise was very high. The authors note that a perceived level of difficulty of 8 out of 10 or greater is necessary to elicit results.

Finally, the size of the target muscle group is important. A larger muscle will have more tears due to its larger overall area. In their paper, Morton el al. (2016) noted that exercises that were performed included: leg presses, leg extensions and hamstring curls. These exercises specifically target the quadriceps (front on the thigh), hamstrings (back of the thigh) and glutes (bum) which are some of the largest muscle groups in the human body.

Knowing now that testosterone and growth hormone are key muscle building hormones, and that their release is dependent on the volume and intensity of the exercise and the size of the target muscle groups, it should not be surprising that the authors of this study found no significant difference between the light weight and heavy weight groups as the intensity and volume for both groups was high and the muscles which were targeted were very large.

While the study conducted by Morton el al. (2016) was scientifically sound, the way in which the results were portrayed in the media were of issue. In the Globe and Mail, this story carried the headline “Lifting lighter weights can be just as effective as heavy ones: Study” and the first paragraph of this story read as follows:

“Upending conventions about how best to strength train, a new study finds that people who lift relatively light weights can build just as much strength and muscle size as those who grunt through sessions using much heftier weights – if they plan their workouts correctly.”

The story implies that lifting lighter weights is easier as you do not need to “grunt through sessions” in order to gain muscular strength and size. This is not what Morton el al. (2016) found. They found that while the weights were lighter, the necessary intensity to stimulate muscle growth was just as high! This means increasing the number of repetitions which were performed with the lighter weights. Don’t think that this research means you can start curling with the 1 pound weights and turn yourself into an Arnold Schwarzenegger overnight. High repetition sets taken to failure are exhausting. Ask yourself this question: would you rather do 5 or 25 reps of split squats? Chances are you would opt for the 5 repetition option, I know I would!

The Bottom Line: If you want to maximize your strength and muscle size development potential and all you have access to is lighter weights (think using a hotel gym or even a home gym with minimal weights), you need to perform as many reps as it takes to bump up the intensity required to illicit these adaptations. If your body prefers lifting lighter weights because it’s easier on your joints, this requirement of performing higher reps to failure is also necessary.

Prepared for JKC by Coach Thomas
Photo credit: JP Mullowney Photography

I was referred to JKC by my sister-in-law and had heard good things about it from many people in the running community. I also saw Jon’s picture on the wall at lululemon years ago! I really like the personalized training and the variety the guys provide. I started for strength training for running. I love cardio and do tons of it but wasn’t motivated to do much strength work on my own. Jon mixes up my strength work week to week so I don’t get bored but also lets me work in a hard circuit for the last 20 minutes of most sessions to get my cardio fix 

I started training at JKC in 2016 because I’ve always had upper back issues that became aggravated through work. I sought out other training and physio, but experienced little to no results. A client of mine happened to be coming to JKC for a similar issue and highly recommended it. I have had great success and haven’t looked back! I always feel like I’m getting programs tailored to my needs and I’m never bored. I’m 30 weeks pregnant now with my second child and have been able to workout through both pregnancies here at JKC. Even on my least mobile days, I felt safe to workout because my programs were specifically modified for my needs.

I heard really good things about it from my sister, and I could see the positive results she was getting.  I needed to do something.  I was overweight, depressed, and recovering from a back injury.  I had reached a point where simply getting up out of a chair was becoming difficult.  I knew that if I didn’t do something about it my senior years would be very burdensome to the people close to me.  I’m so glad I did!  After just a few weeks my day-to-day pain was drastically reduced, and my mobility increased. I had the confidence to try sea kayaking, and I now play ice hockey twice a week!

The key difference is the expertise.  The trainers know the gym equipment and the exercises, but they also have degrees in kinesiology, and can apply what they know to your workout.  As someone who was in poor physical condition starting out, I was worried about hurting myself.  Previously I tried an outdoor weekly bootcamp and injured my knee by pushing too hard.  The trainers at JKC constructed a program that started at the right level for me, evolving it as I grew stronger and more fit.  I feel well looked after.

I saw an article in Men’s Journal that quoted Jon in about 2018 while traveling and was impressed that someone in St. John’s made that international magazine.  Jon spoke about an exercise called the Farmer’s Walk and I started working that into my routine at the YMCA. I tore that article out of the magazine and kept it, meaning to make contact, but got busy. Then I had lunch with an old friend Bruce Dyke. I hadn’t seen Bruce for a while and I remarked that he looked super healthy and fit. He told me about his, and his son Cas’, experience at JKC and then I remembered the Men’s Journal article! No coincidences!

The experience is unique on many levels – great people, camaraderie, passion, purpose, and dedication. Jon and Thomas are attentive, precise and understanding.  Their teaching has unlocked a new perspective for me with what our bodies are capable of. I still appreciate the YMCA, wonderful place, but I can’t imagine working out without Jon and Thomas now.

I started at JKC in January of 2014 and I’m 67 years old. When I had my Initial Assessment, I knew – almost immediately – that Jon knew what he was doing and what he was talking about. I was overweight, out of shape, and in serious need of someone, like Jon, who could get me back on a fitness/conditioning routine that suited me, my age, my less than acceptable physical condition, my sometimes intermittent RA, and my need for a structured, consistent and yet flexible training and conditioning program that would work for me.

Fundamentally, if I made a choice at all with respect to JKC – it was to continue to come back each week. I have not been in a lot of gyms. To be honest, they used to intimidate me. What makes JKC different is their approach to each and every one of their clients. Jon and Thomas – and now Craig – tailor each training regime to the particular needs of each client. That ensures that the training regime will suit each client upon the start of training and changes as the client improves. It adjusts for any physical setbacks such as injuries and it adjusts for success. It is just that simple.

It is also the consistent encouragement that comes from Jon, Thomas and Craig. That voice that comes to you while you are in the middle of a particularly difficult set – rear-foot elevated split squats comes to mind immediately – that says “good job” or “keep it up” or “just a couple more reps.” To know, in that moment, that you are not alone and the trainer is paying attention to what you are doing. That is priceless for me.

As Seen On: