Heavy Weights Not Required To Build Muscle, Study Finds

Many people believe that heavy weights are needed to build muscle, but a recent study shows this is not the case.  The study, led by Stuart Phillips at McMaster University in Ontario, examined a group of 21-year-old men who were all weightlifting novices.  Three times a week, the men did knee extensions on a weight machine; on one leg, they lifted 80 percent of the maximum weight they could lift to fatigue, for eight to 10 reps.  On the other leg, they lifted 30 percent max to fatigue, at around 25 reps.  Comparing MRIs of the men’s quadriceps before and after 10 weeks of training, they found that there wasn’t much difference in muscle change between the heavy and light lifters.

“Strength training is necessary for muscle maintenance and optimal health, but there are many ways to accomplish this,” say boomer generation health experts Dian Griesel, Ph.D., and Tom Griesel, authors of the new books TurboCharged: Accelerate Your Fat Burning Metabolism, Get Lean Fast and Leave Diet and Exercise Rules in the Dust(April 2011, BSH) and The TurboCharged Mind(January 2012, BSH). “Some are easier than others and often personal preferences, physical condition and time constraints come into play.”

“Natural muscle size potential is genetic,” add the Griesels.  “Any method that stresses your muscles intensely, progressively and consistently will work.  When performed as directed, mini-sessions fit the bill perfectly: they can be done anywhere; don’t require a gym membership; they can be done by anyone; they are safe and can be easily made progressively harder and more intense.  In addition, they place minimal metabolic stress on your body even though the weekly volume can add up when 3-5 sessions per day are done daily and consistently.”

SOURCE:  http://turbocharged.us.com/turbocharged-strength-training/

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