Reflections on intensity
Working with lower weights does not mean not working hard. There’s many ways of making an exercise much more difficult besides increasing the weight.
Eccentric training, paused reps or drop sets are just a few examples of this.
Can you significantly increase your 1 rep max* by working with lower weights and higher rep ranges? Or do you have to lift heavy?
While it is true heavy weights in lower rep ranges increase your capacity for maximum force output, using lighter weights for higher reps will produce similar results for gaining muscle mass.
If you're an advanced lifter, proper periodization will be of bigger importance to ensure that you are making progress.
The method that brought you to, say a 80kg bench or squat, might not be the one to push you to a 100+.
Although for the general gym-goer trying to get stronger for a better everyday life, this is not necessarily of the highest relevance yet.
A bigger muscle is a stronger muscle, and if you haven't maxed out your potential to gain strength while doing higher reps with lower weights, then why shouldn't you?
Low weight does not mean no weight.
Just light enough that you can fully control the movement through the range you're working in a safe manner, without sacrificing technique/form.
You're still working hard, just not harder than you're able to.
And there is tons of ways of making an exercise harder without having to add more weight.
Try to work until 1 rep from technical failure** while controlling your tempo.
This will have you gaining strength and mass, while also drilling the technique of the movements.
With all that being said, if lifting heavy is what you want to do, then by all means there is nothing wrong with that (given that you have made the proper preparations). All this is to say that you don’t have to lift close to your 1RM to increase strength. But you do have to work hard.
*1RM or 1 Rep Max, is the maximal amount of weight you can lift for 1 repetition, in any given exercise.
**Technical Failure is where you cannot complete the next repetition without sacrificing form/technique.
