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Resistance training load does not determine hypertrophy

physoc.onlinelibrary.wiley.com

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Re: Resistance training load does not determine hypertrophy

#11

Post by torben-friis »

weinzierl wrote: post #5

If I read this correctly the gist is that it does not matter if you use heavy weights with few reps (common body builder wisdom) or lighter weights with more reps. As long as you always exercise to complete muscle fatigue you'll get the maximum for your genetics (which itself varies a lot).

It is actually common bodybuilder wisdom to go for the lighter version.

Stereotyping, weightlifters who go for max numbers do 1 set of a million pounds and rest three hours between exercises, while bodybuilders do thirty exercises a day for 8 series of 15 reps each.

Re: Resistance training load does not determine hypertrophy

#12

Post by zemvpferreira »

weinzierl wrote: post #5

If I read this correctly the gist is that it does not matter if you use heavy weights with few reps (common body builder wisdom) or lighter weights with more reps. As long as you always exercise to complete muscle fatigue you'll get the maximum for your genetics (which itself varies a lot).

It’s worth noting that muscle is not all the same. If you’re just into bodybuilding then sure, proximity to failure is what matters. For athletics though, there still seems to be a big impact in the rep range you work in.

Re: Resistance training load does not determine hypertrophy

#13

Post by torben-friis »

armcat wrote: post #4

I thought it was already well understood/researched that it's not the weights that matter, but effectively taking your sets to muscular failure. While one might think "I can do 50 reps with low weights" there is practical aspects to this - you don't wand to spend hours at the gym, and doing heavy weights at 5-7 reps is sufficient as long as you are close or at muscular failure.

>While one might think "I can do 50 reps with low weights"

The caveat is that you need anaerobic training. Low enough weight and it’s cardio, you don’t get giant legs by walking to failure for example.

Re: Resistance training load does not determine hypertrophy

#14

Post by torben-friis »

elevaet wrote: post #9
armcat wrote: post #4

I thought it was already well understood/researched that it's not the weights that matter, but effectively taking your sets to muscular failure. While one might think "I can do 50 reps with low weights" there is practical aspects to this - you don't wand to spend hours at the gym, and doing heavy weights at 5-7 reps is sufficient as long as you are close or at muscular failure.

What about the old gym adage "training to failure is failing to train" - is there any physiological basis for this, or is it mental, or just a myth?

I’ve never heard that, it’s usually the opposite- people do strip sets and the like to reach failure

Re: Resistance training load does not determine hypertrophy

#17

Post by amelius »

armcat wrote: post #4

I thought it was already well understood/researched that it's not the weights that matter, but effectively taking your sets to muscular failure. While one might think "I can do 50 reps with low weights" there is practical aspects to this - you don't wand to spend hours at the gym, and doing heavy weights at 5-7 reps is sufficient as long as you are close or at muscular failure.

How about making muscles fail by stretching them under load?

Re: Resistance training load does not determine hypertrophy

#18

Post by jimbo808 »

amelius wrote: post #17
armcat wrote: post #4

I thought it was already well understood/researched that it's not the weights that matter, but effectively taking your sets to muscular failure. While one might think "I can do 50 reps with low weights" there is practical aspects to this - you don't wand to spend hours at the gym, and doing heavy weights at 5-7 reps is sufficient as long as you are close or at muscular failure.

How about making muscles fail by stretching them under load?

Sounds like a great way to injure yourself, also would only work for eccentric motion

Re: Resistance training load does not determine hypertrophy

#20

Post by [deleted] »

torben-friis wrote: post #11
weinzierl wrote: post #5

If I read this correctly the gist is that it does not matter if you use heavy weights with few reps (common body builder wisdom) or lighter weights with more reps. As long as you always exercise to complete muscle fatigue you'll get the maximum for your genetics (which itself varies a lot).

It is actually common bodybuilder wisdom to go for the lighter version. Stereotyping, weightlifters who go for max numbers do 1 set of a million pounds and rest three hours between exercises, while bodybuilders do thirty exercises a day for 8 series of 15 reps each.

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