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/
About TurboCharged:
TurboCharged® is a groundbreaking 8-Step program that defies common weight-loss theories. It successfully delivers body-defining rapid fat loss, accelerates metabolism, and improves health and odds of longevity without gimmicks, supplements or special equipment. The TurboCharged Mind is an excellent companion book to the author’s acclaimed rapid fat loss book, TurboCharged, or perfect as a standalone read. A series of supporting TurboCharged™ hypnosis downloadsare available for sale via the book’s website, which offers ideal guided meditations to support and direct self-hypnosis sessions for faster fat loss, greater health, reduced stress, and to quit smoking. For more information, log on to http://www.turbocharged.us.com
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Whistler Blowers, Insiders
That makes sense to me. I was once well built in my twenties and was lifting way too much weight. During my 30′s I dramatically scaled back the weight and surprise, surprise, my muscles came back. People used to tell me muscle has memory. I’m not sure about that. But pumping no more than 175 lbs for the chest was sufficient enough for me to look like I was in my twenties when I pumped much more. Wish I would had known better. My shoulders, hips and knee’s really took a brutal beating. Getting back to the gym seems dreadful to me now in my mid forties.
i think your right, muscle does have memory . it remembers how much it used to hurt