Light weights as effective as heavy weight

Light weights as effective as heavy weight
Light weights as effective as heavy weight
Light weights as effective as heavy weight: Research by McMaster University questions the traditional wisdom of strength training by showing that lifting lighter weights many times is as effective as lifting heavy weights with less repetition. 

 This study is not the first to come to this conclusion since 2010, contradicting the old messages widely resumed in the gyms that say that the best way to build muscle is to lift the heaviest weights possible.

 "Fatigue is the big leveling element here," says study author Stuart Phillips. "Lifting weights to the point of exhaustion changes the grid because the weight is heavy or light makes no difference."

 The researchers recruited two groups of men for this study, all of whom were accomplished weightlifters or bodybuilders, who followed a full-body training protocol for 12 weeks. One group raised light weights (up to 50% of their maximum strength) for series with 20 to 25 repetitions. The other group carried heavier weights (up to 90% of their maximum strength) for eight to 12 repetitions per set. Both groups went so far as to fail during their exercises.

 The researchers then analyzed muscle and blood samples taken from the subjects, and found that muscle gains and muscle fiber size, which are an essential measure of strength, were identical.

 "By going to tiredness, the two groups tried to maximize their muscle fibers to produce strength," says Phillips. While researchers point out that high-performance athletes are unlikely to adopt such a training regimen, it is an effective way of being stronger, gaining muscle and improving overall health.

 "For the 'mere mortals' who are looking to be stronger, we've seen that you can take a break in the race to heavier and heavier weights without compromising your muscle gains," Phillips said. "It's also a new choice that could attract more people in the weight room to do something for its health."

 Another important element that was discovered was that no PTO or muscle was associated with growth hormone or testosterone, many of which are believed to be responsible for such gains.

 "It is wrong to say that raising testosterone or growth hormone in the short term is an engine of muscle growth," says the researcher. "It's time to stop this idea."

 However, the researchers propose to do more research in this area, including the underlying mechanisms that are at work and on which populations this kind of training program works best

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