Everyone will think like this: lift some weight or go home! It seems that if you want to achieve anything, you should try to lift weights. Lifting weights is just a waste of time. This kind of cognition has already penetrated into everyone's heart and caused many mistakes.
When you walk into the gym, you are sure to see someone lifting more weight than he can bear. Everyone seems to believe that the heavier the better, or forget to put down their self-esteem in the gym. Anyway, this raises a question, that is, is lightweight worth your training?
To answer this question, of course, you have to read the relevant research in detail. Fortunately, this kind of research is rich, among which Dr. Schonefeld, an expert on muscle hypertrophy, published it. In this study, high-load training (weight greater than 65% 1RM) and low-load training (weight less than 60% 1RM) were compared.
1RM refers to the maximum weight, that is, the maximum weight that a person can lift when doing it. To the researchers' surprise, for muscle hypertrophy, that is, muscle growth, although some people suggest using high-weight and low-frequency training, low-weight and high-frequency training has a similar effect.
Moreover, it is not a normal high frequency. Some multiples in the study are higher than 30 times, even as high as 100 times. It seems that if you want to gain muscle, you can use various time and weight ranges. According to the research, the more important indicator seems to be the total amount of training.
This total amount can be obtained by multiplying the number of times, the number of groups and the weight. As long as the total amount of training is similar, whether it is high or light, it is effective. However, all the subjects in this study have no training experience. As we all know, untrained people can make progress by doing any resistance training because they have a lot of room for growth.
Then they changed the subjects to people with training experience and tried again with the same process. The results were almost the same, but they did find that high load had better muscle hypertrophy effect. If you want the best muscle growth, why not lift some weight?
Although both weights contribute to muscle growth, their main muscle fiber types are not the same. Type ⅱ and IIX are relatively strong and easily fatigued muscle fibers, which will be fully stimulated in a short time during heavy training, and grow 50% more than type ⅰ muscle fibers.
Type I is a muscle fiber, not strong, but anti-fatigue. This function allows you to lift a lot of light weight things. Although it is not much longer than type II, it will still grow. Therefore, high load contributes to the growth of type II, while light weight contributes to the growth of type I..