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Should you lift heavy or light? You have to train with heavy weights for the best muscle growth; at least, that’s what many people say. But not everyone agrees. Light weights vs heavy weights for growth is one of the most debated questions in fitness. So, I’m putting lifting heavy vs lifting light to the test MYSELF. For 60 days straight, I’ll split my body in half. One side with heavy weights, the other with light weights.

Here’s my 60 day heavy vs light weights plan. Every major muscle will be trained unilaterally. Each side will receive the exact same number of total sets, and every set will be taken as close to failure as possible. But the heavy side must reach failure within 3-6 reps whereas the light side must reach failure within 15-30 reps. Plus, to make sure there’s actual changes in muscle growth and strength, I’ll also be eating in a small calorie surplus.

I have years of training experience; I’m curious if a beginner’s muscles would respond differently to this lift heavy or light experiment. So I roped in Dennis. His report shows that he’s also a right-hand frequent user, with a starting body fat of 18.4% with 113.6 lbs of lean mass.

Week 1: Given that the average beginner can gain around 8-10 lbs of muscle in their first year of training, I’m confident Dennis can gain at least a couple of pounds of muscle if we dial in his training during this lift light or heavy experiment.

Wondering about training volume in this heavy vs light weights experiment? By multiplying total sets × reps × weight from week 1, the light side came out to over 100 thousand lbs, whereas the heavy side was about half of that. Some people think total volume lifted and time under tension are keys to growth; if that’s the case, the light side should dominate. So, can the heavy side keep up despite lifting less total volume, taking half the time per set, feeling no burn, and having less soreness the next day?

Week 2: To help Dennis grow, we focused on his diet with a daily calorie and protein target. Both of us noticed quicker progress on our heavy weight sides. Why? When lifting heavy, going from 100 to 105 lbs is a 5% increase. With light loads, 50 to 55 is 10%, making it tougher to add weight when doing high reps. For the light side, the smart move is to beat last week’s reps rather than bumping weight too quickly. Both of us noticed the light side gets a WAY bigger pump. The pump happens when blood rushes into your muscles faster than it can leave; research is mixed on whether it helps long-term growth.

Weeks 3–6 of the lift heavy or light plan: Dennis’ heavy right side kept progressing with the weight, while his light side barely moved. My Bulgarian split squat went from 205 to 215 on the heavy side, whereas my light side stayed at the same weight. The extra fatigue from many high-rep sets was taking a toll on recovery and mentally burning me out. Then: sharp pain at the top of my knee during a heavy set.

Heavy weights put more stress on joints, which can make tendons stronger over time, but if you only ever use heavy weights—especially on exercises that aren’t a great fit—it can become too much. I switched my heavy leg to lighter weights for high reps and burned out WAY faster. That’s endurance adaptation. By consistently training with higher reps, your muscles create more mitochondria to reduce the “burn” and your brain increases its tolerance to pain.

The downside to training light? Your bigger, more powerful fibers grow your muscles the most, but they’re only called into action if needed. With heavy weights, they’re activated from the first rep. With light weights, they join only when smaller fibers fatigue, so if you stop because of the burn, you miss them.

Weeks 7–8 of the lifting heavy vs lifting light plan: Form creep and ego lifting can create the illusion of progress. I corrected Dennis when I caught it. Meanwhile, my elbow started acting up on isolation moves.

Day 60 Strength Test: Strength was movement-specific. On unpracticed tests, results were surprising; on practiced lifts like preacher curls, the trained pattern mattered. With the chest press machine and flat dumbbell press, stabilization and transfer told a nuanced story.

Time for results of the lifting heavy vs lifting light experiment. Overall, I gained about 2 pounds; just over half a pound (~0.66 lbs) was actual muscle. The lighter-weight side grew just slightly more in almost every muscle, but the differences were tiny and within measurement error.

Dennis gained ~3 lbs of lean mass; his body fat dropped from 18.4% to 17.8% because he added more muscle. Every muscle on Dennis trended toward the lighter side growing just slightly more, but again the difference was tiny and nowhere near statistical significance.

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0:00 Intro
0:45 Test Drive & Impressions
7:29 Sound Level Reading (dB)
11:36 Pricing

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🇧🇳 *Bandar Seri Begawan, BRUNEI* (The Country's Capital City)
⚠️ *[FOOD TOUR IN ASIA'S STRICTEST COUNTY... BRUNEI!!]*

CO-HOSTS:
🌸 *Brunei Food Diary Sisters* https://www.instagram.com/bruneifooddiary
🙋🏻‍♂️ *Syafi Halim* https://www.instagram.com/syafihalim
🙋🏻‍♀️ *Eva* https://www.instagram.com/pavloeva
💁🏻‍♂️ *Bryant Leong* https://www.instagram.com/ozozodoes

1️⃣ *Nasi Katok Mabohai*
Low San Flat, 10 Jalan Mabohai, Bandar Seri Begawan BA1111, Brunei
👩🏻‍🍳 *Ms. Lim* (Owner)

🍛 *NASI KATOK*
Rice, Pandan leaves, Coconut, Sambal (lemongrass, turmeric, balachan - dried fermented shrimp paste, chillies), chopped onion, Salt, MSG, sugar, eggs, anchovies

💸 *B$1.20 BND / $0.9 USD*

2️⃣ *Gadong Night Market*
WW39+RPC, Simpang 37, Bandar Seri Begawan, Brunei

🌯 *ROTI JOHN*
Garlic, Shallots, Ginger, Beef, Coriander, Cumin, Tumeric, MSG, Chicken Bouillon, Eggs, Ketchup, Mayo, Cheese sauce.

🪵 *PULUT PANGGANG*
Sticky rice, Shrimp Sambal.

💸 *B$1 BND / $ 0.80 USD* (4 Pieces)

🍢 *SKEWERS* (Lungs + Chicken Tail)
Coriander, cumin, fennel seeds, salt, sugar, MSG. Grilled with honey glaze.

3️⃣ *Sago Factory*
MJCW+6JP, Ukong, Brunei

🍚 *SAGO FLOUR*
Grinded sago tree trunks into fine powder run though water to make starchy water and left until it turns into flour.

🐛 *RAW SAGO WORMS*

4️⃣ *Eco Ponies Garden*
MPF9+P4P, Jalan Bukit Sulang, Menangah, Kampung Lamunin, Brunei
👩🏻‍🍳 *Eyun Ukois*

🔥 *STIR FRIED SAGO WORMS*
Cooked with butter.

🐓 *CHICKEN FALLOPIAN TUBES*
Oil, Star anise, Cinnamon, Ginger, Lemon grass, Garlic, Shallots, Turmeric, Fallopian tubes, Eggs, Soy Sauce, Dried jungle strawberry, Chicken stock.

🍚 *AMBUYAT*
Sago mixed with water.

✴️ *TEMPOYAK* (Fermented Durian)

🦐 *BINJAI*
Mango, fermented shrimp, calamansi.

5️⃣ *The Empire Hotel & Country Club Brunei - Pantai Restaurant*
XV92+JX6, Jerudong, Brunei

🥩 *BISTIK JAVA*
Beef steak. Turmeric, Galangal, Palm sugar, Cumin, Star anise, Cardamom, Cinnamon, Cloves, Coconut, Curry Powder.
💸 *B$52 BND / $38-40 USD*

🐟 *IKAN BAKAR*
Seabass, banana leaves. Sauce (Ginger, onion, garlic, chili, fermented yellow bean, curry powder, cumin powder)
💸 *B$22BND / $16-17 USD*

6️⃣ *Paloma Kuala Lurah*
98700 Limbang, Sarawak, Malaysia

🦇 *STIR FRIED BAT*

🐷 *PORK SALAD*

Timestamps:
0:00 » Intro
1:18 » Nasi Katok
4:36 » Brunei Night Market
4:49 » Roti John
9:27 » Meat Skewers & Sticky Rice
12:56 » Sago Factory
15:49 » Sago Worms
17:51 » Durian Tempoyak
18:00 » Chicken Fallopian Tube
21:02 » Making Tempoyak
21:22 » Eating Ambuyat
23:04 » Eating Tempoyak
24:15 » Eating Sago Worms
26:18 » Brunei Fine Dining
30:00 » Brunei Border Meal

#BEFRS #BestEverFoodReviewShow #BestEverBorneoFoodTour #BEFRSbrunei #BEFRSbandarseribegawan #BEFRSborneo #Sonny #SonnySide #Food #Travel #Islam #Halal #Sharia #Muslims #BEFRSstreetfood #BEFRSseafood #BEFRSasia #BEFRSasianfood
—

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❤️ *SUPPORT US:*
Patreon allows regular support. An investment in the creative freedom of my channel & enables me to keep content authentic & uninterrupted. It allows me time & resources to create more videos for you. Got some pretty sweet rewards too, exclusive to Bestys.
✅ http://bit.ly/BestEverPatreon

*VIP Patrons* 😎
Susanne Smarr, Jim Klingsporn, Leo Lui, Sam Cassidy, Venetia Edmunds, Jack Murray, Eimile Nakoma, Jack Li, Stephen Balasta, Louis Chisari, Ryan Rhodes, Paul Citulski, Matthew Holden, David Baliles, Jackson Li, John Logan.

🥒 *ABOUT BEFRS:*
Hi, I’m Sonny! From the US, living in Asia for 10+ years & started making food/travel videos to document my experiences. I travel the world, hunting & documenting the most unique food everywhere.

See factual errors? Comment. Huge fan of trying interesting foods in each country. Show’s from a Western POV, more importantly, MY POV. Not meant to offend any person/culture. Peace!
—

🎬 *CREDITS:*
DIRECTOR/HOST » Sonny Side
DIRECTOR OF PHOTOGRAPHY » Trần Quang Đạo
CAMERA OPERATORS » Đinh Tuấn Anh
EPISODE EDITORS » Ngọc Lê Hồng, Quí Đình Nguyễn, Jason Thach
COLOR & MASTER » Quí Nguyễn
MOTION GRAPHICS » Khang Bùi
PRODUCER » Steve Dao
LOCAL FIXER » Munjiyyatul Athirah, Naasir Shahrum
PRODUCTION ASSISTANT » Shane O'Keeffe, Navinn, Zulfadli Madali

♫ MUSICIANS:
1.⁠ Jiji Rahim
2.⁠ ⁠Wafi Rusli
3.⁠ ⁠Wan Asjad
4.⁠ ⁠Abel J.
https://www.instagram.com/showtime.bn
5. Eric Phan

Selected tracks via Audio Network 🛆

*Business Inquiries:*
✉️ marketing@befrs.com

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🔥 https://www.instagram.com/besteverfoodreviewshow/
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Like our music?
Enjoy FREE 30-days of Epidemic Sound. Best royalty-free music:
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🇹🇭 *Chiang Mai, THAILAND* (Northern Region)
🍜 *THAILAND NOODLE TOUR IN CHIANG MAI!!*

🍽️ CO-HOST:
💁🏻‍♀️ *Minnie Khamrit* https://www.instagram.com/thaidupwithminnie https://www.tiktok.com/@thaidupwithminnie

1️⃣ *Lampang Lert Rot* (Wat Ket)

🐷 *SEN LEK HAENG MOO TOD* (Dry Style Noodle with Fried Pork)
Bean sprouts, pork bone broth, fried pork fat, fried garlic oil, msg, fried wontons, lime, lettuce. Fried pork belly

2️⃣ *KOAY CHUP FAHTHANEE*
ถนนสิริมังคลาจารย์ ถนน สุเทพ เมือง
*Uncle Seree* (Owner)

🏮 *KUAY CHAP NAM KHON* (Chinese Rolled Noodles)
Noodles, green onion, oil, crispy pork, home made sausage, pork liver, pork heart, pork stomach, egg, crispy pork skin. Broth (boiled pork ribs, pork joints, pork sausage, coriander roots, garlic, pepper and water)

3️⃣ *Lampang Lert Ros Egg Noodle Factory* (โรงงานบะหมี่ลำปางเลิศรส)
2 ซอย 9 Suan Luang
*Pawis Jaipho* (Owner)

🍳 *EGG NOODLES*
Salt, sodium carbonate, food coloring, flour, gluten, starch, tapioca Starch.

4️⃣ *Khao Soi Lung Prakit Kad Kom*
53 Suriyawong 5 Rd, Tambon Hai Ya
*Uncle Prakit* (Owner)

🔥 *KHAO SOI* (Egg Noodles with Curry Broth and Fried Noodles)
Curry Paste (Lemongrass, red onion, kaffir lime leaf, garlic, salt, red chilli, cumin powder). Chicken drumstick, curry sauce, coconut milk then top crunchy fried noodles. Green onion, coriander, lime, pickled mustard greens, and red onion

5️⃣ *Payod Shan Food*
9 1 Atsadathon Rd, Tambon Si Phum, Mueang Chiang Mai District, Chiang Mai 50200
*Da* (Owner)

🧈 *KHAO RAEM FUEN* (Chunky Noodles With Cold Broth)
Rice Noodles, Chickpea Noodles, Peanut Noodles. Soup (tomato, mushroom seasoning, salt, MSG). Veggies (cabbage, lettuce, and coriander), crushed peanut, sesame seeds, fried garlic, chili paste, fermented soy bean paste, ginger juice, and then the cooled broth

Timestamps:
0:00 » Intro
0:51 » Dry Noodles with Fried Pork
4:00 » Chiang Mai Food
4:30 » Chinese Rolled Noodles
9:00 » Egg Noodle Factory
11:27 » Best Noodles in Chiang Mai!
15:42 » Chunky "Noodles" (?)
21:18 » Favorite Noodle & Teaser

#BEFRS #BestEverFoodReviewShow #BestEverThailandNoodleTour #BEFRSthailand #BEFRSthaifood #BEFRSchiangmai #BEFRSseafood #BEFRSstreetfood #BEFRSvlog #Sonny #SonnySide #Food #Travel #Food #BEFRSasia #BEFRSasianfood
—

*SOCIAL MEDIA* 🌐
👉 FACEBOOK » https://www.facebook.com/BestEverFoodReviewShow/
👉 TIKTOK » https://www.tiktok.com/@besteverfoodofficial

❤️ *SUPPORT US:*
Patreon allows regular support. An investment in the creative freedom of my channel & enables me to keep content authentic & uninterrupted. It allows me time & resources to create more videos for you. Got some pretty sweet rewards too, exclusive to Bestys.
✅ http://bit.ly/BestEverPatreon

*VIP Patrons* 😎
Susanne Smarr, Jim Klingsporn, Leo Lui, Sam Cassidy, Venetia Edmunds, Jack Murray, Eimile Nakoma, Jack Li, Stephen Balasta, Louis Chisari, Ryan Rhodes, Paul Citulski, Matthew Holden, David Baliles, Jackson Li, John Logan.

🥒 *ABOUT BEFRS:*
Hi, I’m Sonny! From the US, living in Asia for 10+ years & started making food/travel videos to document my experiences. I travel the world, hunting & documenting the most unique food everywhere.

See factual errors? Comment. Huge fan of trying interesting foods in each country. Show’s from a Western POV, more importantly, MY POV. Not meant to offend any person/culture. Peace!

—

🎬 *CREDITS:*
DIRECTOR/HOST » Sonny Side
DIRECTOR OF PHOTOGRAPHY » Trần Quang Đạo
CAMERA OPERATOR » Đinh Tuấn Anh
EPISODE EDITOR » Ngọc Lê Hồng, Quí Đình Nguyễn
MOTION GRAPHICS » Khang Bùi
COLOR & MASTER » Quí Nguyễn
ON-GROUND PRODUCER » Chantal Bieger
CO-PRODUCER » Žaneta Vuová

LOCAL PRODUCTION TEAM / FIXER » Greenlight Films (Production Services) https://greenlight.co.th/ | Kanda Chaisakornsamut ⁠⁠(Production Manager) | Saruda Apaikunchon (Production Assistant) | Peak Tang-ngamjit (Camera PA) https://www.instagram.com/greenlightfilms_th/

Selected tracks via Audio Network 🛆

*Business Inquiries:*
✉️ marketing@befrs.coma