Bigger weights may not beget bigger muscles

[RonnyT Senior Member Find all posts View Profile Close RonnyT]

Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise

ABSTRACT

It is often recommended that heavier training intensities (70%–80% of maximal strength) be lifted to maximize muscle growth. However, we have reported that intensities as low as 30% of maximum strength, when lifted to volitional fatigue, are equally effective at stimulating muscle protein synthesis rates during resistance exercise recovery. This paper discusses the idea that high-intensity contractions are not the exclusive driver of resistance exercise-induced changes in muscle protein synthesis rates.
Source:
http://www.nrcresearchpress.com/doi/...2#.UaYab9JFDTp

[ODB Senior Member Find all posts View Profile Close ODB]

FYI - Volitional fatigue is the point in the set where you can't lift one more rep without cheating it up (using momentum, leaning way back, etc.).

[anisfatima Junior Member Find all posts View Profile Close anisfatima]

This is nice idea but in my opinion for becoming successful in muscle building, it is important to take weights wisely. Natural ways of doing exercise can be very effective as they don’t have any side effects.

[anisfatima Junior Member Find all posts View Profile Close anisfatima]

The reason behind lifting heavy weights every time you hit gym pertaining to building of muscles is the adapting ability of the body. The human body has the ability to adapt, therefore, when muscles are exposed to greater pressure, they adapt to it by increasing their strength.