Originally Posted by travlerajm
New research suggests lighter loads can be just as effective, but with lower risk of injury than heavy loads.
Personally, my experience agrees with the results of the study. I find that the secret to building muscle is to lift on a regular basis. The amount of weight doesn't matter so much.
But that study says you need to lift to failure. If you're the guy I see at the gym doing exercises with 5lb dumbbells, you're going to have to spend a lot more time training to go to failure than the guy who is using an amount that makes more sense for his strength level.
On the other hand, you don't have to lift really heavy all the time to gain strength.
For tennis, I've added pull-ups and deadlifting to my throwers' ten. I believe I had a muscular imbalance from too much forward movement (swinging fast) and not enough back strength offsetting it.