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Lifting Heavy weights
The training involves lifting heavy weights and low repetitions.
The purpose of lifting heavyweights for muscle gain
1) Mechanical Tension:Lifting heavy weights places a significant mechanical load (pressure) on muscles, causing micro-tears (tiny tears) in muscle fibers. This mechanical tension is a key stimulus for muscle protein synthesis (Production of new protein), a process crucial for muscle repair and growth.
2) Hormonal Response:Training for heavy weights releases anabolic hormones, like testosterone and growth hormone. These hormones play a role in muscle protein synthesis and contribute to muscle gain (hypertrophy).
3) Motor Unit Recruitment:Lifting heavy weights uses many motor units and muscle fibers. This pattern of muscle recruitment results in greater muscle activation and growth, resulting in increased muscle mass.
4) Progressive Overload:Lifting heavyweights coordinates with the principle of progressive overload. This constant challenge helps muscles grow and adapt.
In the 2014 RCT 8 weeks Study (17 young men.hypertrophy-type resistance training group, 3 sets of 10 repetition maximum with 90 seconds rest and strength-type resistance training group that performed 7 sets of 3 repetition maximum with a 3-minute rest interval. Biceps brachii, bench press, squat were measured. Showed
Lifting heavy weights (strength training 7 sets of 3 repetition maximum) increases in muscular size (Hypertrophy).PMID: 24714538
In 2017 Systematic Review and Meta-analysis Study (21 studies lasted for a minimum of 6 weeks, Low-load training ≤60% 1 repetition maximum and high-load training >60% 1 repetition maximum. Momentary muscular failure. Changes in muscle mass or dynamic, isometric, or isokinetic strength were used. Changes in
Lifting heavy weights (high-loadtraining >60% 1 repetition maximum) increases in muscular size (Hypertrophy)PMID: 28834797
In the 2021 RCT 10 weeks Study (42 untrained men. Higher load-lower repetition 4 repetition for 7 sets groups, intermediate load-intermediate repetition 8RM for 4 sets groups, lower load-higher repetition 12RM for 3 sets groups, and non exercising control group. Bench press. 2x/ week. Pectoralis major muscle. Muscle volume. Magnetic resonance imaging. Showed
Lifting heavy weight (higher load-lower repetition, 4 repetition) increases in muscle size.PMID: 32304514
In 2021 Systematic Review and Network Meta-analysis (28 studies, healthy adults, only studies that performed sets to willing failure, >15 repetitions maximum, moderate- 9–15 repetitions maximum, and high-load ≤8 repetitions maximum. Standardized mean difference, calculated between)
Training with heavy weights (high-load Resistance Training programs) shows greater muscle hypertrophy in Untrained people and less in trained people due to previous training experience.PMID: 33433148
Many studies have shown that lifting with heavy weight with low repetitions increases muscle size that is hypertrophy and increase in muscle size will be beneficial for both people who are looking to gain weight and people want to lose body fat. How far will this hypertrophy progress? Because studies have also shown that people who are experienced in training need training volume for muscle size.
Let's explore more!
Lifting Light weight
The training involves lifting light weights and high repetitions.
Lifting light weights and high repetitions purpose regards to Muscle gain
1) Metabolic Stress: The sustained contraction of muscles during high-repetition sets can lead to increased metabolic stress. This stress to muscle gain.
In 2020 8 weeks RCT Study (26 untrained young men, soleus and gastrocnemius when subjected to light weight (20-30 repetition maximum) and heavy weight (6-10 repetition maximum). Muscle thickness measured. B-mode ultrasound and isometric dynamometer used. Showed
Light weight high repetitions (20-30 repetition maximum) increases in muscular size (Hypertrophy) PMID: 32342648
In 2015 RCT 8 weeks Study (18 young, well-trained men. Light weight group (25-35 repetitions/set/exercise, and heavy weight (8-12 repetitions/ set/exercise,3 sets of 7 different exercises, 3x/ week on nonconsecutive days. Elbow flexors, elbow extensors and quadriceps femoris). Showed
Light weight high repetitions (20-30 repetition maximum) increases in muscular size (Hypertrophy) among well-trained young men PMID: 25853914
In 2016 RCT 8 weeks Study (21 participants, till failure Heavy Weight 80% 1RM (8–12 repetitions), Light weight 30% 1RM (30–40 repetitions) and a mixed weight protocol,3 sets 3 times/week with 90 s rest intervals. Unilateral preacher curls. Maximum voluntary contraction, Cross-sectional area (CSA) of the elbow flexors and rate of force development were measured. Magnetic resonance imaging used). Showed
Light weight high repetitions (20-30 repetition maximum) increases in muscular size (Hypertrophy) PMID: 27350928
In 2016 12 weeks RCT (49 resistance-trained men, age 23 to 24 yrs. Light weight higher-repetition for 20-25 repetitions/set group (30-50% of 1RM), Heavy weight lower-repetition group for 8-12 repetitions/set (75-90% 1RM), voluntary failure. Skeletal muscle biopsies, strength testing, DEXA scans, and acute changes in systemic hormone concentrations were measured). Showed
Light weight high repetitions (20-25 repetition ) increases in muscular size (Hypertrophy) PMID: 27174923
Current evidence has shown muscle gain (hypertrophy) when training with light weight, high repetitions.
Gaining muscle in fiber (hypertrophy) doesn't depend on how much weight a person lifts.
Muscle Failure
What is Muscle Failure?
During an exercise when a group of muscles can no longer complete a repetition with proper form due to fatigue.
The Purpose of Muscle Failure is
1) Muscle Hypertrophy:When a set is pushed to the point of muscle failure, it breaks the plateau level and muscle tries to adapt to exertions. This creates micro tears due to which muscle grows larger and stronger.
2) Motor Unit Recruitment: Training to failure recruits a higher number of motor units. This increased recruitment may contribute to an increase in muscle size.
3)Metabolic Stress: Training to failure can also create metabolic stress in the muscles. This stress can lead to an accumulation of lactate and hydrogen ions (metabolites), which may contribute (signalling) to muscle growth.
In 2015 RCT 8 weeks Study (18 young, well-trained men. Light weight group (25-35 repetitions/set/exercise, and heavy weight (8-12 repetitions/ set/exercise,3 sets of 7 different exercises, 3x/ week on nonconsecutive days. Elbow flexors, elbow extensors and quadriceps femoris). Showed
Both heavy weight (8-12 repetitions) and light weight (25–35 repetitions) training to failure can result in significant increases in muscle hypertrophy among well-trained young men.PMID: 25853914
A 2022 systematic and meta-analysis study reviewed [15 studies, young adults. The effects of training to failure vs. non-failure on strength and hypertrophy, training status (trained vs. untrained), training volume (volume equated vs. volume non-equated), body region (upper vs. lower), exercise selection (multi- vs. single-joint exercises)(only for strength), and study design (independent vs. dependent groups)] Showed
There was no significant difference between weight (resistance) training to failure vs. non-failure on strength and muscle gain (hypertrophy) despite looking with different factors like body region (upper vs. lower), exercise selection (multi- vs. single-joint exercises. In other words, training to or not to muscle failure may produce similar increases in muscular strength and muscle size.
Moreover, the results tended to favor non-failure training for strength gains. On the other hand, in people with prior weight (resistance) training experience showed significant positive impact of training to failure on muscle hypertrophy.PMID: 33497853
In the 2020 10 weeks Study (14 participants. Unilateral one leg assigned to muscle failure and non muscle failure,2 days/ a week. Vastus lateralis (VL) muscle cross-sectional area (CSA), pennation angle (PA), fascicle length (FL) and 1-repetition maximum (1-RM) were measured. The electromyography signal (EMG) used)>Showed
Muscle failure training and non muscle failure training showed significant and similar increases in muscle mass, muscle cross-sectional area, pennation angle and fascicle length.
PMID: 33343066
In the 2020 14 weeks Study (10 men, untrained.1 of 2 unilateral training protocols on knee extension exercise (muscle failure or Non muscle failure with equal volume), 3–4 sets, 3 minutes' rest, and 55-60% of 1RM). Rectus femoris and vastus lateralis muscles cross-sectional area, maximal muscle strength, muscular endurance measured and neuromuscular activation. Electromyography signal used). Showed
Individual analysis data show that a non-muscle failure training with the same volume may lead to similar or even greater muscle hypertrophy and muscular endurance performance than a muscle failure training.
Non muscle failure training could be a more appropriate strategy to increase muscle hypertrophy (vastus lateralis) and muscular endurance performance in untrained individuals when compared with muscle failure training.PMID: 31809457
In 2016 RCT 8 weeks Study (21 participants, till failure Heavy Weight 80% 1RM (8–12 repetitions), Light weight 30% 1RM (30–40 repetitions) and a mixed weight protocol,3 sets 3 times/week with 90 s rest intervals. Unilateral preacher curls. Maximum voluntary contraction, Cross-sectional area (CSA) of the elbow flexors and rate of force development were measured. Magnetic resonance imaging used). Showed
Training to failure, may not affect in muscular size (hypertrophy) in young men. PMID: 27350928
Based on current scientific evidence, it is not necessary to train sets to muscle failure for strength and muscle size gains, but training to muscle failure does not have negative effects for strength and muscle size gains, either.
Furthermore, people who are not trained may not need muscle failure training, but people who are trained may.
Training Frequency
How many times per week should a muscle be trained to maximize muscle gain (hypertrophy)?
The Purpose of Training Frequency is
1) Muscle Protein Synthesis: Distributing training throughout the week allows for more frequent stimulation of muscle protein synthesis, which is essential for muscle growth and repair (Hypertrophy).
In 2022, RCT 9 week study [24 men, equalized total training volume and with unequalized total training volume. Unilateral leg press 45°,1 and 3 times/week, lower limbs maximal dynamic strength (1RM) and quadriceps femoris cross-sectional area (CSA) measured]. Showed
People who engaged in weight (resistance) training 3x/week showed similar improvements in muscle size (CSA) compared to those who trained only 1 x/week.even if the total amount of work done during training (training volume) was not equalized between the two groups.
Moreover, more frequent weight (resistance) training, even if the total volume is not the same across conditions, resulted in greater improvements in muscle size (CSA) compared to conditions with lower training frequency.PMID: 36228016
A 2019 systematic and meta-analysis study reviewed (25 studies)
The frequency of training for weight (resistance) does not have a significant or meaningful impact on muscle gain (hypertrophy) as long as the sets, reps, and poundage (Volume) remain constant on a weekly basis.PMID: 30558493
Coming soon
Endurance Training
Coming Soon
Coming Soon
When it comes to Fat-Free Mass, no positive effects were found in both the High Intense Interval Training and Moderate Intense Continuous Training groups.PMID: 32896055 whereas resistance training might be the best exercise form for improving Fat-Free Mass PMID: 33867497
