subject: Enter A Descriptive Keyword-lofadsaded Title Here! [print this page] Hey everyone, Hey everyone,
I found this article on Nutrition And Resource Center.Org
I am trying to fine quality content that you can use, not just fluff, to help with healthy weight loss, so here we go
For those who lift weights to build bigger muscles, theres been a debate going on for decades based on this question: Is it better to use heavier weights with low repetitions, or lower weights with higher repetitions? Many bodybuilding sources claim that lower weights and higher reps do the trick. Now university researchers are agreeing.
A new study conducted at McMaster University has shown that a similar degree of muscle building can be achieved by using lighter weights. The secret is to pump iron until you reach muscle fatigue
. The findings are published in the Public Library of Science (PLoS).
Rather than grunting and straining to lift heavy weights, you can grab something much lighter but you have to lift it until you cant lift it anymore, says Stuart Phillips, associate professor of kinesiology at McMaster University. Were convinced that growing muscle means stimulating your muscle to make new muscle proteins, a process in the body that over time accumulates into bigger muscles.
Phillips praised lead author and senior Ph.D. student Nicholas Burd for masterminding the project that showed its really not the weight that you lift but the fact that you get muscular fatigue thats the critical point in building muscle. The study used light weights that represented a percentage of what the subjects could lift. The heavier weights were set to 90% of a persons best lift and the light weights at a mere 30% of what people could lift. Its a very light weight, says Phillips noting that the 90-80% range is usually something people can lift from 5-10 times before fatigue sets in. At 30%, Burd reported that subjects could lift that weight at least 24 times before they felt fatigue.
Were excited to see where this new paradigm will lead, says Phillips, adding that these new data have practical significance for gym enthusiasts but more importantly for people with compromised skeletal muscle mass, such as the elderly, patients with cancer, or those who are recovering from trauma, surgery or even stroke.
Hope this cleared the air about that how much weight should I lift controversy,until next time.
