Top 5 Reasons You NEED to LIFT HEAVY!! (Important)
Do I have to lift heavy to build muscle?
Its one of the most common and seemingly obvious pieces of gym advice. If you want to gain muscle as fast as possible, you need as Mr Olympia Ronnie Coleman once put it to lift some heavy ass weights.
Case closed. Or is it?
In fact, despite the widespread belief that muscles only grow after lifting heavy, you can and will build muscle just as effectively using lighter weights and higher reps.
Researchers from McMaster University got a group of men to train their legs 3 times a week for 10 weeks. One leg was trained using high reps and light weights (3 sets of 30-40 reps), and the other with heavy weights and lower reps (3 sets of 10-12 reps).
The result? The amount of new muscle added to both legs was almost identical. Whats more, the average size of both type I and type II muscle fibres increased equally with heavy and light loads, meaning that both fibre types were recruited and stimulated during training.
Of course, its never a good idea to draw conclusions about anything from the findings of one study. But theres plenty of other research out there showing much the same thing.
High reps and light weights (4 sets of 24 reps) have been shown to raise muscle protein synthesis in the quads for 24 hours after exercise to a greater extent than low reps and heavy weights (4 sets of 5 reps). And in another 13-week study, Japanese scientists found that taking a light weight and lifting it slowly had much the same effect on muscle size as heavy training.
What matters much more than how many kilograms youve piled on your barbell is lifting to (or very close to) technical failure the point at which you are physically unable to perform another rep with good form. Whether lifting heavy or lifting light, you wont see results unless you push yourself to the limit.
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Video: 10 Reasons Why You NEED to LIFT HEAVY to Build Muscle | How much weight should i lift to gain muscle
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