According to research from McMaster University, the amount of weight is not the only factor in the building of muscles. Light weights with more repetitions may be just as good as heavy weights with fewer repetitions. In a series of papers, they have demonstrated that exercising until you can not lift the weight again or what they call volitional fatigue is what is important. See http://www.researchgate.net/profile/Cameron_Mitchell2.
They found that muscle growth and strength were increased equally effectively by heavy and light weights.
They tested people for the maximum weight lifted, then backed off some. One group of 8-12 repetitions lifted 80% of maximum and another group lifted 30% of maximum but did it 25-30 times in each of three sets. They studied muscle volume by MRI and muscle protein synthesis by biopsy and found equal increases.
Their conclusion, "lower load lifted to failure resulted in similar hypertrophy as a heavy load lifted to failure".
What does this mean for all of us? We can all get benefits form lifting what our joints allow. One doesn't have to lift the biggest weight on the rack, but a lighter load, lifted to when it becomes difficult to maintain good form, works just as well!
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This content is informational and not personal medical advice.
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