Alex Whitely - 1891 "Health & Strength or Practical Athletics for Busy People"
Posted on 08/11/2010 11:49:40 AM PDT by decimon
HAMILTON, ON. August 10, 2010 – Current gym dogma holds that to build muscle size you need to lift heavy weights. However, 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 PLoS ONE http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0012033
"Rather than grunting and straining to lift heavy weights, you can grab something much lighter but you have to lift it until you can't lift it anymore," says Stuart Phillips, associate professor of kinesiology at McMaster University. "We're 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 it's really not the weight that you lift but the fact that you get muscular fatigue that's 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 person's best lift and the light weights at a mere 30% of what people could lift. "It's 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.
"We're 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.
Careful, don’t gain too much muscle or you will be considered OBESE on the idiot government BMI.
Alex Whitely - 1891 "Health & Strength or Practical Athletics for Busy People"
What a great practical book.
Thanks for the link. :-)
Today it would be an infomercial selling the pulley unit!
Exactly...my high school biology teacher used to tell us this all the time and some of the kids were very skeptical...but he was right.
Short reps, max weight. Cycle to low weight, high reps. Cycle to moderate weight, moderate reps.
Depends on what you are trying to do.
I used to work in 100 rep sets every now and then when I found I was no longer hitting that "pumped" feeling from my normal routines.
100 reps doesn't sound like much, but try it for something like "good mornings" or squats and you'll see what I mean.
Goldilocks?
Do as many pull ups or push ups you can everyday, say each morning... for two weeks. 14 times. That’s hardly a work out. You’ll have to do the legs too unless you want to look weird over time... but it will prove the point, that with little effort less that 15 minutes per day your body at any age can do wonders....
Exactly.
Serious Strength Training begins by outlining the basic scientific principles of training for strength and muscle mass—what happens to the body during training and why. Then it sets detailed guidelines for program design, explaining how to calculate training volume, intensity, rest intervals, number of exercises, and loading patterns. Lead author Tudor Bompa demonstrates how to use periodized workouts to peak at optimal times by manipulating six different training phases: anatomical adaptation, hypertrophy, mixed, maximum strength, muscle definition, and transition.
About the Author
Tudor O. Bompa, PhD, revolutionized Western training methods when he introduced his groundbreaking theory of periodization in Romania in 1963. After adopting his training system, the Eastern Bloc countries dominated international sports through the 1970s and 1980s. In 1988, Dr. Bompa applied his principle of periodization to the sport of bodybuilding. He has personally trained 11 Olympic Games medalists (including four gold medalists) and has served as a consultant to coaches and athletes worldwide.
Dr. Bompa’s books on training methods, including Theory and Methodology of Training: The Key to Athletic Performance and Periodization of Training for Sports, have been translated into 17 languages and used in more than 130 countries for training athletes and educating and certifying coaches. Bompa has been invited to speak about training in more than 30 countries and has been awarded certificates of honor and appreciation from such prestigious organizations as the Argentinean Ministry of Culture, the Australian Sports Council, the Spanish Olympic Committee, and the International Olympic Committee.
http://www.jumpusa.com/HKStTrain.html
If it’s about reps, maybe I should get a mouse for the other hand as well...
To keep it out of mischief.
Because they claim to have discovered that what you were taught is wrong.
Thanks, but too busy to think coherently or see straight.
Cheers!
Don't know why that would be.
Cheers!
Oh, okay, there's the problem. ;-)
You don't get a physique like mine merely by exercising.
Who needs six-pack abs when you can have a whole keg?
Cheers!
Yep, who woulda thunk that muscle fatigue would build...muscle??
I’d have responded to that remark earlier, but, well, I was, uh, never you mind...
Reeves was known for doing dead lifts with a wide grip, using the top of the plates rather than the bar for a hold.
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