High Repetitions with Lighter Weights

 The more repetitions one does, the heavier the weight becomes — and not that a weight remains the same and one can do infinite repetitions — by extrapolating theoretically. Practically, the more repetitions one does, the heavier a weight seems because the muscle becomes fatigued — particularly if one is articulating and increasing the range of movement. As one increases the range at both ends, it creates its own resistance to further movement in that direction — both in the contracted position as well as the relaxed position.

So using the example of a Nautilus pullover machine, the intent is to provide variable resistance through the full range of motion — however most people circumvent that range of motion to handle a heavier weight — because they think that the more important consideration is to increase the weight rather than the range — which is much more significant. Doing so causes the greatest difference between muscle contraction and muscle relaxation — which is the physics dictating fluid dynamics and movement.

There is a popular belief among theoretical exercise researchers who claim that one cannot spot reduce or spot develop any particular muscle in preference to any other — because of their belief that the heart alone pumps blood equally to every muscle — rather than to muscles activated in that movement. That is the reason most “bodybuilders” have lopsided developments — because all they do is bench presses or curls — rather than understanding that the muscle contracts at the insertion towards the origin, and then that origin when contracted as far as it can go, instigates the contractions of the more proximal (near the center of the body) muscle supporting it.

Understanding this chain-reaction, it is quite possible to activate as much of the musculature possible by focusing the range of movement at the furthest extremity — back towards the center of origin of all the muscles near the heart. Thus one would ensure the proper development of all the muscles along that line — because they are firing in the proper sequence and proportion as they were designed and evolved to. That would also be the most economical and efficient way to work out the muscles — as well as fatigue them — which is the objective of the workout. In fact, this is such a profoundly effective way of engaging the most muscles possible, that it is recommended that one must allow greater recovery time between such intense workouts — as few as once a week or even less!

That doesn’t mean that one should do nothing in the meantime — because such an intense workout also produces greater muscle soreness that can be reduced by doing those movement lengthening or shortening. That can be effected with no weights — but in simply knowing where those positions are. That was the great contribution of the Nautilus principles in isolating movement around a single axis of rotation — and then adding resistance. But then people got lost in using it to lift more weight — than as more important, fatiguing the muscle — to the point that it would fail even with no resistance at all.

One can achieve that with light weights — by increasing the range of the contraction and relaxation in both directions — which one will not do with heavier weight for fear of injury and lost of control. Most won’t consider it because it is harder — and thus preempt their “lifting” heavier weights. But the health benefit is that they are actually moving until they absolutely can’t — rather than taking the overly generous rest periods between handling heavier weights — and then doing 3–6 repetitions maintaining constant tension while holding their breath — that causes them to quit the exercise because of cardiovascular failure produced by not breathing, making their exercise anaerobic. And so they have to have a separate session to properly do “cardio,” or exercise with breathing (aerobics).