Low Weight, High Rep Workouts Stimulate Muscle Growth More than High Weight, Low Rep Workouts
Video
Description
Low Weight, High Rep Workouts Stimulate Muscle Growth More than High Weight, Low Rep Workouts
MORE EXERCISE/ FITNESS RESEARCH
READ MORE
Please like, subscribe, comment and share!
SUBSCRIBE:
FACEBOOK:
TWITTER:
It’s well documented and intuitive that resistance exercise stimulates skeletal muscle protein synthesis. Muscular people generally don’t get bigger or stronger sitting on their butts doing nothing; they get it playing sports and exercising.
What isn’t as clear, is how to optimize muscle growth and hypertrophy during resistance training. One commonly held belief is that high load , close to 1 rep max is the best way to stimulate skeletal muscle growth.
Recent research has suggested that you max out your myofibrillar protein synthesis at 60% of your 1-rep max.
Blood flow restriction training, which has been in use by the military for several years and is gaining traction in pro sports circles, is another indicator that max weight lifting may not optimize muscle growth. The concept here is that you place a ‘tourniquet’ on the extremity you are training, occluding vascular flow, which promotes muscle protein synthesis at much lower weights, often 20% of your 1-rep max. The army has been using this with it’s veterans with great results over the last few years
