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The heart is a muscle, train till failure

547,023 Aufrufe • vor 4 Monaten •via X (Twitter)

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Do you need to train heavy to build muscle? 💪 For years the mantra was you need to go heavy to build muscle. Or you needed to go heavy to stimulate large type II fast twitch fibers but go light for more reps to stimulate smaller type I fibers. But new research has challenged that dogma. Several meta-analysis have shown similar muscle growth with low loads vs high loads when set number is matched & proximity to failure is similar (PMIDs: 28834797, 35015560, 33312275, & 33433148). While muscle hypertrophy was not different between high and low load training, strength increased significantly more with high load training in all these meta-analysis As far as targeting fiber types, it becomes kind of irrelevant when you take an exercise close to failure because fiber types tend to be recruited in order from smallest to largest. So with high load training, small & large fibers get recruited quickly but you don’t do many reps. With low load training, you initially recruit smaller fibers but as the muscle fatigues it is forced to recruit the larger fibers as the exercise is taken close to failure. The net effect is that taking sets close to failure with high or low loads produces a lot of muscle activation and similar hypetrophy The take home is, do what you enjoy if muscle growth is the goal. Just make sure you train HARD & go close to failure (within a few reps) & do enough total sets. But if strength is a priority you’ll need to train heavy & be careful going to failure as it can impair strength gains From my first conversation with Andrew D. Huberman, Ph.D.

Layne Norton, PhD

53,287 Aufrufe • vor 1 Jahr