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'Light weights just as good for muscle building'
Wednesday May 02, 2012 08:57:25 AM,
IANS
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Toronto: Lifting less
weight more times is just as good at building muscle as doing it
with heavy weights, says a new finding.
"We found that loads that were quite heavy and comparatively light
were equally effective at inducing muscle growth and promoting
strength," says Cam Mitchell, the study's co-author and a doctoral
candidate in kinesiology at McMaster's University in Ontario,
Canada.
The research suggests that the key to muscle gain is working to
the point of fatigue and challenges the widely held belief that
training with heavy weights is best for muscle growth, the Journal
of Applied Physiology reports.
"Many older adults can have joint problems which would prevent
them training with heavy loads," says Mitchell. "This study shows
that they have the option of training with lighter and less
intimidating loads and can still receive the benefits."
For the study, a series of experiments were conducted on healthy
and young male volunteers to measure how their leg muscles reacted
to different forms of resistance training over a period of 10
weeks, according to a McMaster's statement.
The researchers first determined the maximum weight each subject
could lift one time in a knee extension. Each subject was assigned
to a different training program for each leg.
In all, three different programs were used in combinations that
required the volunteers to complete sets of as many repetitions as
possible with their assigned loads -- typically eight to 12 times
per set at the heaviest weights and 25-30 times at the lowest
weights.
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