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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

#361

Post by neonmagenta »

safety1st wrote: post #85
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.

There are a few issues with taking every set to failure, the most important being that it will substantially increase your risk of injury. It sounds great until you consider compounds like the deadlift that can ruin your back if your form is bad, and by definition, going to failure means your form will be imperfect at some point. There are lots of macho powerlifters out there with permanently ruined spines who will p…

That's why I always get as close as I can until I feel my form suffer, then stop that set. I've hurt my neck a few times, and it's always been from "oh i can push ONE more..." then suffer for it. It's never been worth 100% optimized gains. A few people I know did the same with deadlifts and paid for it, right now one's awaiting back surgery that's basically cost her all her savings.

Re: Resistance training load does not determine hypertrophy

#362

Post by machomaster »

oarfish wrote: post #358
machomaster wrote: post #331

Earlier quoted context omitted.

It's not about the stimulus. It's about the fact that some exercises are naturally better done within the lower rep range (5-10), while others work and feel better with the higher rep range (20-30). Some are better in the middle. With DB side raises, take too high of a weight, and you will feel like you can't do anything productive done (can't even raise to an appropriate height). With lower weights you can get a pro…

My point is that there is nothing a priori about it, its just a question of what your goal is, what you are adapted to do and how the resistance curve of the movement is set up. If you have a cardiovascular system that can grind through 20RM squat sets and you like it, go off. It'll be hard for most people due to the large amount of muscle mass recruited, but on the other hand, if you can load a lateral raise 5RM wit…

There are personal preferences and then there are universal human physiology preferences. Both examples I gave fall into the latter category.

Re: Resistance training load does not determine hypertrophy

#363

Post by emptysongglass »

nezi wrote: post #111
AstroBen wrote: post #34

> Healthy, recreationally active but untrained young males Yeah this is why. Anything you do as an untrained person is going to get you newbie gains. It's just really easy to improve initially. Doesn't mean it'll work after the first 6 months

This paper isn’t saying that it doesn’t matter what program you do, it’s saying that other variables, not directly related to the method of weight training, matter more. It also assumes that you can extrapolate data from one individual training each limb with a different program to if that individual performs either program on both limbs. Maybe there are carryover affects to the lower load limb that you get from trai…

It's a bad study that can be disproven by anyone with any experience in strength training. The sample size is tiny. This is not good science by any measure.

Re: Resistance training load does not determine hypertrophy

#364

Post by matwood »

imcritic wrote: post #198
matwood wrote: post #161

Earlier quoted context omitted.

> Consider that this paper looked specifically at hypertrophy (size), not strength. I'm not sure where this idea came from that people do one or the other. Except for the advanced lifter, both will happen from either program. Show me a person who is really big and they are likely pretty strong as well (see Ronnie Coleman). Same with the other direction.

Search for 'anatoly gym prank' on YouTube.

He's a shorter guy, and if you notice is always wearing big baggy clothes. Look up pics with his shirt off and he looks like someone who could walk on stage at a body building contest for someone in his weight class.

EDIT

From his IG https://www.instagram.com/reel/C1FBwQTPxmr/

Yep, not big at all...

Re: Resistance training load does not determine hypertrophy

#365

Post by Deegy »

worldsavior wrote: post #260
Deegy wrote: post #236

Earlier quoted context omitted.

They're increasing reps and therefore total load. That's still a form of progression ('pushing yourself'). This style will slightly favor hypertrophy gains over strength gains. At 40 I recently made this switch in style as well. The weight was getting so high that my anxiety was causing a mental aversion to working out altogether. Consistency is really 95% of exercise so I think this is a reasonable trade-off. That s…

You shouldn't be stressed of what's in front of you. Training also trains you for that other than muscle/power building. If you don't compete, you have no reason to be anxious. You should maybe dig into what's causing you that anxiety, if it's "I worry I won't make this weight", remind yourself that nothing will happen if you do, and if you do, it's part of the progression. I get this anxiousness also, but I always r…

I appreciate the response but I'm not sure I can agree with 'nothing will happen...'

When I have 275lbs on my back I'm very anxious that any lapse in focus could cause major injury to my knees, back, etc.

Re: Resistance training load does not determine hypertrophy

#366

Post by sandspar »

evanjrowley wrote: post #223
malfist wrote: post #215

Earlier quoted context omitted.

That is a very underpowered study, only 18 participants

Is there another study with more than 18 participants and results that conflict with this study here?

You don't need to disprove an underpowered study. You can just default to ignoring it. Especially in a field as notorious for replication issues as fitness and nutrition.

Re: Resistance training load does not determine hypertrophy

#367

Post by Moto7451 »

sethammons wrote: post #165
Moto7451 wrote: post #78

Earlier quoted context omitted.

Exactly this. When I was in my best shape my deadlift and squat were in/on the way to 2.5-3x my body weight . You don’t want to fail that without a lot of help and safeties. Note for the uninitiated: That figure is not even impressive or competitive with competition lifters. This is just “guy who put in the time and work” numbers.

Look up lifts and weight multiples and a 3x weight deadlift is advanced to elite. https://strengthlevel.com/strength-standards/deadlift/lb

Yeah I was doing fine for the usual people going to the gym. I’d be last in a competition. I’m neither on steroids or an elite natural athlete. My point isn’t to say I’m weak, only that I’m not unusual for someone who went to the gym 5x per week and had a personal trainer/coach.

Re: Resistance training load does not determine hypertrophy

#368

Post by Moto7451 »

matwood wrote: post #144
Moto7451 wrote: post #78

Earlier quoted context omitted.

Exactly this. When I was in my best shape my deadlift and squat were in/on the way to 2.5-3x my body weight . You don’t want to fail that without a lot of help and safeties. Note for the uninitiated: That figure is not even impressive or competitive with competition lifters. This is just “guy who put in the time and work” numbers.

Don’t sell yourself short though. Those are very respectable numbers ahead of the vast majority of the population.

Yeah, for sure. It is in line with someone who went to the gym 4-5 times per week and had a coach/trainer. Just hard work and help from an expert.

Re: Resistance training load does not determine hypertrophy

#369

Post by NoImmatureAdHom »

worthless-trash wrote: post #347
NoImmatureAdHom wrote: post #245

Earlier quoted context omitted.

Third. Tell the story!!

This is a true story, its hunting but not very persistent, since we had help from dogs. My brother and I (-1 year younger) was fishing on my uncles sugar cane property, I was 9 at the time. My uncle had told us times that there was a hermit on his property who looked after parts of of it that were unable to be reached easily. Part of it was jungle, unable to be cleared and a good portion of it was sugar cane. We were…

Wonderful, thank you. It seems like a rich and rewarding childhood.

Do you mind if I ask which country this took place in?

Re: Resistance training load does not determine hypertrophy

#370

Post by worthless-trash »

NoImmatureAdHom wrote: post #369
worthless-trash wrote: post #347

Earlier quoted context omitted.

This is a true story, its hunting but not very persistent, since we had help from dogs. My brother and I (-1 year younger) was fishing on my uncles sugar cane property, I was 9 at the time. My uncle had told us times that there was a hermit on his property who looked after parts of of it that were unable to be reached easily. Part of it was jungle, unable to be cleared and a good portion of it was sugar cane. We were…

Wonderful, thank you. It seems like a rich and rewarding childhood. Do you mind if I ask which country this took place in?

North Queensland, in Australia.
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