Bodybuilding legend Arnold Schwarzenegger is still hitting the gym regularly, utilizing the latest scientific research to sculpt his timeless physique. In a recent Arnold’s Pump Club newsletter shared on December 20, 2024, he discussed how heavier loads compared to lighter weights during training affect overall muscle soreness.
As a seven-time Mr. Olympia winner, Arnold Schwarzenegger revolutionized the sport and not just through his bodybuilding contributions. He parlayed that success into a thriving career as an actor and politician, having led the state of California as the governor.
At 77, he continues to give back to the community that turned him into a star. From exercise tips to versatile workouts that can be done almost anywhere, he remains dedicated to fitness, health, and longevity. Muscle soreness has always been an obstacle for ‘The Austrian Oak,’ so he explained how to approach resistance training to minimize it.
Arnold Schwarzenegger Reveals Whether Heavier Loads Cause More Muscle Soreness Than Lighter Weight
In his daily newsletter, Schwarzenegger tackled whether or not heavier or lighter weight causes more muscle soreness. Surprisingly, he believes heavier loads can lead to less muscle soreness than lighter weight.
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“Do Heavier Weights Cause More Muscle Soreness?
Contrary to popular belief, using heavier loads during workouts can lead to less muscle soreness.”
He arrived at this conclusion thanks to information he gathered from a recent study. After comparing muscle soreness from eight sets of 10 reps using moderate weight versus eight sets of three reps with heavier weight, scientists found that higher volume with moderate weight resulted in more muscle damage as well as a slower recovery.
“Researchers compared performing 8 sets of 10 reps using a moderate weight (70 percent of one-rep max) to 8 sets of 3 reps of a heavy weight (90 percent of one-rep max).
The scientists found that the higher volume and moderate intensity workout (8 sets of 10 reps) resulted in more muscle damage and slower recovery than lifting heavy.”
He added that muscle soreness doesn’t always equate to progress.
“While some people associate muscle damage and soreness with progress, that’s not always true. And, the more damage you accumulate and the longer it takes to recover, the slower you see improvements in the gym and in your body.”
He believes a reduction in volume while increasing intensity will further your progress. However, if volume and lighter or moderate loads are your preferred lifting method, he says to carefully schedule rest days so the body can effectively bounce back.
“So, reducing the total volume and increasing intensity will help you make progress without requiring as much recovery time. Or, if you want more volume and lighter or moderate loads, you can schedule enough rest days to allow your body to bounce back.”
Whether he’s spilling the tea on the latest supplement research for recovery or offering his two cents on protein intake, Schwarzenegger is a treasure for the bodybuilding community, constantly imparting wisdom to help athletes and fans of varying fitness levels.
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