Contrary to popular dogma, lifting weights within the 8 to 12 rep range is not entirely necessary in order to cause muscle hypertrophy (i.e., muscle size increase). Low-load, high-rep training may also impact muscle growth. The reason for this is because more volume (i.e., greater reps) may increase muscle protein synthesis for a longer duration (e.g., 24 hours post-exercise). More muscle protein synthesis means more growth potential due to greater absorption of protein within muscle tissue. In either case, optimal muscle growth will most likely occur when maximal muscle fatigue occurs in conjunction with relatively short rest periods (e.g., less than 1 minute) between each set.
BOTTOM LINE: Perform high-rep, light-weight sets mixed with low-rep, heavy-weight sets to cause optimal muscle growth.
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."
Brian Danley, CFT "Motivation is what gets you started. Habit is what keeps you going." 408-688-1586 (cell) briandanleyfitness.com https://www.linkedin.com/in/briandanleyfitness https://www.facebook.com/BrianDanleyFitness
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I'm a personal trainer who loves to help others fulfill their health and fitness goals. I consider myself a bodybuilder in that I live the lifestyle of eating healthy food, working out regularly, and sculpting my body.