In his latest newsletter, Arnold Schwarzenegger has challenged the common belief that heavy lifting is the only path to building muscle. The 75-year-old bodybuilding legend argues that lifting lighter weights with high repetitions can be equally effective, citing the example of Eugen Sandow, a pioneering strongman who performed 125 reps with very light dumbbells.
Schwarzenegger emphasises the principle of progressive resistance, stating that the key to muscle growth is not the weight itself but the intensity of the effort. 'The big mistake is thinking that you can just do endless reps of a lighter weight and grow,' he writes. 'You need to challenge your body and push towards failure, which means you could find yourself doing 20 or 30 reps in some instances.'
He advises that simply doing many reps is insufficient; the body must be taken close to its limits. 'Each time, you need to be adding more – whether reps, sets, or weight; that’s the progressive in progressive resistance,' Schwarzenegger explains.
The newsletter also distinguishes between exercise types. For compound movements like squats and deadlifts, Schwarzenegger recommends the 5 to 12 rep range to avoid injury and maintain form. Isolation exercises such as lateral raises and biceps curls, however, can safely be performed at higher rep ranges.
Schwarzenegger concludes by encouraging individuals to choose the method they enjoy most. 'If heavy weights make you happy, go for it. But if little weights make you happy, you’ve got good company! Do whatever you enjoy that makes you train.'
