Incorporating high reps with lower loads can equal more muscle growth.
THE SCIENCE OF HIGH REPS
Several studies have shown that executing a greater number of repetitions, if performed to the point of muscle failure, can be equally as effective as traditional heavy load, low-rep training in stimulating muscle protein synthesis rates and increasing the size of both type I and II muscle fibers.
A 2010 study published in the Journal of Applied Physiology demonstrated that a single bout of resistance exercise performed with a mere 30% 1RM performed to muscle failure was equally as effective in stimulating muscle protein synthesis rates as loads of 90% 1RM also taken to failure. Additionally, the lighter weight high-rep programs showed a more prolonged anabolic response than a heavy load program in the 24 hours period after training.
In the same study, the average size of both type I and II muscle fibers increased equally with heavy and light loads, suggesting that both fiber types were recruited during training and to a roughly equal extent. It also appears that as repetitions at lighter loads are continued, the point of muscular failure may be what’s responsible for activating additional motor units which means that reaching the point of failure with lighter loads may be a necessity in order to elicit similar muscle fiber activation as when training with heavier loads. This suggests that intensity of effort and not the amount of weight may be the more important consideration in a training program.
Several studies have shown that executing a greater number of repetitions, if performed to the point of muscle failure, can be equally as effective as traditional heavy load, low-rep training in stimulating muscle protein synthesis rates and increasing the size of both type I and II muscle fibers.
A 2010 study published in the Journal of Applied Physiology demonstrated that a single bout of resistance exercise performed with a mere 30% 1RM performed to muscle failure was equally as effective in stimulating muscle protein synthesis rates as loads of 90% 1RM also taken to failure. Additionally, the lighter weight high-rep programs showed a more prolonged anabolic response than a heavy load program in the 24 hours period after training.
In the same study, the average size of both type I and II muscle fibers increased equally with heavy and light loads, suggesting that both fiber types were recruited during training and to a roughly equal extent. It also appears that as repetitions at lighter loads are continued, the point of muscular failure may be what’s responsible for activating additional motor units which means that reaching the point of failure with lighter loads may be a necessity in order to elicit similar muscle fiber activation as when training with heavier loads. This suggests that intensity of effort and not the amount of weight may be the more important consideration in a training program.
GET MORE MUSCLE WITH LESS WEIGHT know .
:
0 التعليقات:
Enregistrer un commentaire