Light load training can stimulate hypertrophy (or limit atrophy) as effectively as heavy load training but you have to use enough intensity (within a rep or two of failure) to achieve maximum muscle fiber recruitment to create the stimulus necessary for an adaptive response (super compensation). FYI!! Battle ropes do nothing for muscle!
Continually over-restricting calories to drive the scale down won’t improve your placing in shows. You need to build and maintain muscle to create shape and firmness.
Stop in today and find out what all of Clackamas and Happy valley are talking about!