Suche
It's one of the most repeated mantras in the gym: "Lift heavy, gain muscle." This may also explain why so many strength coaches are among the walking wounded, as using heavy weights increases the likelihood of poor form. And poor form is a sure way to get injured. Conversely, the idea that heavy weights are the only way to increase muscle mass means that many people who should be lifting weights for general health, wellness, and conditioning don't lift weights at all. Finally, they may wonder why they should risk getting hurt or feeling intimidated and choose non-resistance-based activities instead.
Fortunately, groundbreaking Research McMaster University in Hamilton, Ontario, Canada offers new motivation to lift weights for beginners and veterans considering shedding the pounds. Those from Dr. Study led by Stuart Phillips from the university's Department of Kinesiology suggests that lifting lighter weights can be just as beneficial as lifting much heavier loads for fewer repetitions, and that the key is performing the repetitions to exhaustion. In other words, it's not about howmuchThey lift, but howintensiveyou lift.
Phillips and colleagues recruited 49 healthy college-age men, all of whom had at least four years of weightlifting experience, and performed 12 weeks of total-body training. Participants trained four times per week with the following four exercises: barbell bench press, incline press, machine shoulder press, and machine leg extension.
Half of the study participants lifted lighter weights at 30-50% of their one-rep maximum (1RM) for 20-25 reps. The other half lifted heavier weights at 75-90% of their 1RM, but only for eight to 12 reps. Both groups trained until they could no longer perform another repetition. At the end of the study, researchers measured all participants' muscle fiber size and analyzed their blood samples. They found that the increases in muscle mass, fiber size and strength were virtually identical in both groups.
Another key finding of the study was that none of the strength gains or growth in muscle size were related to the presence of growth hormone or testosterone, which are believed to be necessary for significant strength gains. This should be particularly encouraging for women, who don't produce as much testosterone or growth hormone as men. This means that women can experience the same proportional improvement in strength as men when following a lift-to-failure training routine.
This is also encouraging news for beginners. Weight rooms can be intimidating spaces for those beginning strength training, especially if they feel like they need to lift heavy. The McMaster study shows that anyone can gain muscle mass by lifting to failure. “It's also a new choice that could appeal to the masses and get people to take up something they should do for their health,” says Dr. Phillips.
It is important to note that even when using lighter loads, a breakdown should be performed with caution. Muscle fatigue increases the likelihood of losing proper technique as the body tires, which can lead to injury. It's always a good idea to listen to your body and note how you feel. When you notice the first sign of a break in shape, it's time to lose the weight, get some water, and rest.
Do you want to inspire people to achieve their goals and reach their full potential? Become an ACE Certified Personal Trainer!