Study suggest that low-load weight and higher repetition is better for mass

[mohdgame]

PLOS ONE: Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men

Discuss.

 

[Evan Tipps]

PLOS ONE: Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men

Discuss.

More hypertrophy from slightly higher reps

 

[jcmbbfuture]

I wouldn't necessarily say more muscular hypertrophy from higher reps. Higher weight during the eccentric and static part of a movement causes the most muscular hypertrophy. (This has been proven) Higher reps causes more muscle fiber recruitment but doesn't do a great job of enlarging the fibers. It will however stimulate more glycogen retention (sarcoplasmic) which gives your muscles a very full, round look. (Gives the visual of larger muscles) This is why I very my rep ranges often (to stimulate both myofibril and sarcoplasmic growth) I also use a great deal of pyramidal workouts to hit all the different rep and weight ranges.

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[muscleaddiction]

^^^ this, I feel I get more out of higher reps w/less weight due to being able to control the weight better, exhausting the muscles more, and really getting a better feel of the muscles working...which is why I like 30-50 rep ranges every so often, feels like I did more damage.

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[Evan Tipps]

^ Yeah! You can contract way more with less weight and higher reps.

 

[zedhed]

But I still say that you must have a strong foundation in order to get the benefit from those higher reps. If your benching 135 for 5x15 that isnt shit man. But if your benching 290 for 3x12 then its gonna show!

 

[jcmbbfuture]

But I still say that you must have a strong foundation in order to get the benefit from those higher reps. If your benching 135 for 5x15 that isnt shit man. But if your benching 290 for 3x12 then its gonna show!

Not necessarily. It all comes down to the contraction and muscle stimulation. I see loads of people who are strong and can put up 275, 315, or whatever for sets and reps and have no chest at all. If u dont feel it working...guess what...its not really working. Lol. Moving heavy weight from point a to point b is not how u build muscle.

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[Evan Tipps]

Not necessarily. It all comes down to the contraction and muscle stimulation. I see loads of people who are strong and can put up 275, 315, or whatever for sets and reps and have no chest at all. If u dont feel it working...guess what...its not really working. Lol. Moving heavy weight from point a to point b is not how u build muscle.

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I agree with this! You must feel the muscle fibers stretching and ripping!

 

[raze]

After leaving my ego at home I am enjoying higher reps and concentrating on using the muscles I am supposed to be using to lift the weight other than being so heavy I am just trying to get it from a to b. I can definitely see a difference and I will no doubt change it up to lower reps for a little while at some point but I was surprised to say the least.

 

[joeblow12345]

Anyone who has been a lifter for a while already knows this. I cant believe they needed to do a study to figure this out. If you wanna get stronger keep reps below 6. If you wanna get bigger above 6. You still need to lift bigger weights as time goes on, but do them for higher reps.

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