Q: I get why you prefer moderate [poundages] to build muscle as you age, but I’m concerned that some heavy sets could help build my tendons and ligaments. That seems like it would prevent injuries better and build muscle on a different level. Could I go heavy once a week?

A: You didn’t say how old you are. If you’re 45 or younger, sure, go heavy. Just be cautious—and keep in mind that…

The older you get, the more perilous it becomes. Plus, you do NOT need heavy weights to build your tendons and ligaments no matter what your age…

According to a recent 2024 study, older lifters can stimulate tendon growth and resilience with poundages as low as 55 percent of their 1-rep max [Scan J Med Sci Sports, Nov 34(11)]…

In other words, heavy training is NOT necessary…

You can get all of the muscle size and tendon/ligament strength from moderate weights and proven hypertrophy methods like STX Rest/Pause without the risk (see the 2021 study in OMYM2, page 38, that compares traditional training vs. drop sets vs. rest/pause)…

Another thing to consider: Tendons and ligaments have less blood flow than muscles, so connective tissue recovers more slowly…

That means you may have a stronger muscle before connective tissue is sufficiently repaired. Heavy weights in that scenario would invite injury…

My 45-year-old nephew just tore his pec bench pressing heavy and is not happy; he contacted me and is reevaluating his future training…

I’m not saying heavy training is a no-no or doesn’t work, but it does have significant risk—risk that’s absolutely NOT necessary. I speak from experience…

You can get equal or better muscle gains with 40-minute STX workouts using moderate weights…

The downside of biomechanically correct moderate-poundage muscle building is that you won’t get to chat with orthopedic surgeons or shop for walking canes at Walgreens later.

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Steve Holman
Former Editor in Chief, Iron Man Magazine
X-Rep.com

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