![]() What’s more, the average size of both the fast twitch and slow twitch muscle fibers increased equally with heavy and light loads, meaning that both fiber types were recruited and stimulated during training.Ī follow-up study, this time using trained rather than untrained lifters, came to much the same conclusions. Resistance training with light weights and high repetitions stimulated just as much muscle growth as heavy weights and lower reps. The amount of new muscle added to both legs was almost identical. 3 sets of 30-40 reps performed to the point of fatigue.3 sets of 10-12 reps performed to the point of fatigue.1 set of 10-12 reps performed to voluntary failure.They got a group of novice lifters to train their legs on the leg extension machine three times a week for 10 weeks, using one of three different set and rep configurations: One of the first studies to show that low weight, high rep training is an effective way to build muscle comes from scientists at Canada’s McMaster University. Can You Build Muscle With Light Weights and High Reps? Today, I want to take a closer look at the research that shows similar gains in muscle size across a wide spectrum of loads, ranging from light to medium to heavy. ![]() But if it’s more mass that you’re after, both high reps and light weights and low reps and heavy weights will do a similar job. You’ll gain more strength with low reps and heavier weights. That is, you’ll see similar levels of growth with sets of 5 reps, sets of 15 reps, or sets of 30 reps. Long story short, both high reps with low weights AND low reps with high weights do a similar job of building muscle. Do high reps build muscle? Or are heavy weights and low reps the only way to go?
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