Andrew Huberman· PhD
So weights that are not very light but are moderately light, too heavy can cause changes in the connections between nerve and muscle that lead to muscle strength and muscle hypertrophy.
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
So weights that are not very light but are moderately light, too heavy can cause changes in the connections between nerve and muscle that lead to muscle strength and muscle hypertrophy.
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As we'll talk about the research supports that weights in a very large range of sort of a percentage of your maximum, anywhere from 30 to 80% Weights that are not very light but are moderately light to heavy can because changes in the connections between nerve and muscle that lead to muscle strength and muscle hypertrophy. Put differently, heavy weights can help build muscle and strength, but they are not required.