To get bigger muscles, you may not have to lift bigger weights!
Experts recommend that we spend time each week doing strength-building exercises. Many have suggested that if you want muscle growth, you need to lift heavy. But a paper in the new issue of Applied Physiology, Nutrition, and Metabolism finds that may not be true.
Researchers tested several variables to see what worked best for bulking up. Option one: taking a heavy weight and lifting it a few times. Or option two: using a lighter weight and doing more repetitions.
The results: lifting more reps of lighter weights worked just as well for building and strengthening muscles.
This key to this approach is doing enough reps so the last two or three feel very difficult while still maintaining proper form. The key to muscle growth and/or strength is creating muscle fatigue. If you're nearing the end of your reps and still finding it quite easy, do a few more repetitions until the fatigue sets in and make sure to increase the weight on your next set. I suggest working with a qualified personal trainer who will be able to help you come up with a workout plan that's right for you.
Experts recommend that we spend time each week doing strength-building exercises. Many have suggested that if you want muscle growth, you need to lift heavy. But a paper in the new issue of Applied Physiology, Nutrition, and Metabolism finds that may not be true.
Researchers tested several variables to see what worked best for bulking up. Option one: taking a heavy weight and lifting it a few times. Or option two: using a lighter weight and doing more repetitions.
The results: lifting more reps of lighter weights worked just as well for building and strengthening muscles.
This key to this approach is doing enough reps so the last two or three feel very difficult while still maintaining proper form. The key to muscle growth and/or strength is creating muscle fatigue. If you're nearing the end of your reps and still finding it quite easy, do a few more repetitions until the fatigue sets in and make sure to increase the weight on your next set. I suggest working with a qualified personal trainer who will be able to help you come up with a workout plan that's right for you.
RSS Feed
