Only big weights build big muscles ?
Wednesday, December 07, 2005
Only big weights build big muscles: True or false?
The body is an adaptive machine. Heavy weights do play a part in building bigger muscles-they help you literally rip and tear muscle fibre so it grows back stronger. But to keep your muscles guessing,
and for consistent, minimum-pain muscle growth, you need to work with lighter weights at regular intervals. For each exercise, lift your absolute maximum, once. Then, carry out high-rep sets (15-25
reps per set) with weights set at 25% of the initial maximum weight. According to Chad Waterbury, a strength and conditioning coach, working with these will help deliver essential oxygen, amino
acids and hormones to the muscles, without any major trauma occurring to the muscle-or the people around you. The more variation you can build into your routine the better the results.
Source: Men's Health (August 2005, page 62)
PS: Occasionally including high reps in your routine is a great way to shock your muscles into new growth. It also gives your joints a break from constant pounding with heavy weights.
The body is an adaptive machine. Heavy weights do play a part in building bigger muscles-they help you literally rip and tear muscle fibre so it grows back stronger. But to keep your muscles guessing,
and for consistent, minimum-pain muscle growth, you need to work with lighter weights at regular intervals. For each exercise, lift your absolute maximum, once. Then, carry out high-rep sets (15-25
reps per set) with weights set at 25% of the initial maximum weight. According to Chad Waterbury, a strength and conditioning coach, working with these will help deliver essential oxygen, amino
acids and hormones to the muscles, without any major trauma occurring to the muscle-or the people around you. The more variation you can build into your routine the better the results.
Source: Men's Health (August 2005, page 62)
PS: Occasionally including high reps in your routine is a great way to shock your muscles into new growth. It also gives your joints a break from constant pounding with heavy weights.
