According to a surprising new study published in the Journal of Applied Physiology, how heavy you are doesn’t determine how strong you become. Wait, what?
The researchers took 49 young men who had experienced weight training before and asked them to do 12 weeks of weight training. Half of the people raised enough light to do 20 to 25 repetitions before they failed (the study was considered “lightweight”). The other half are weightlifting so heavy that they can only do it eight or 12 times before they fail (” heavy weight “). At the end of 12 weeks, the researchers concluded: “our data shows that, in the training load of trained people, when the practice will power failure, not decide hypertrophy, or most of the power increase.
The translation? Basically they found that all men, no matter how heavy they held up, increased their strength and also reduced their body fat. Lifting a 15-pound man is as strong as lifting 50 men. So does this mean lightweight or heavy load arguments?
Not necessarily, Dan Roberts, methodology X’s celebrity fitness coach, trainer, and a “new study never ‘prove’ anything,” he said. “All these studies actually say that more research needs to be done before we can reach a true conclusion.” (he says it helps to study only male subjects.)
Before you pick up the weight for barbie’s pink triple pulverizer, he adds, the results are not as surprising as they seem. He explained: “the general consensus has always been this number (how often you raise it, how many times you do it) is the most important factor in lifting results. “No one thinks you need to lift incredible weights to get stronger.”
Instead of focusing on the weighty issues, he said it was more important to focus on enough importance. For example, the back is squatted with a weight, and you can handle a delegate without making you stronger. Lighten your load a little, you can do 8-12 delegates to help you more. Add two sets a week and you’ll start to become more powerful. Finally, you reduce the load and increase the volume so that you can train your muscles to do more things – it’s a tradeoff between weight and volume.
‘the importance of weightlifting is also more important than it’s important,’ says Lawrence Betz of brooklyn sports club director nsc-cscs. Make sure you’re not trying to lift so heavy that you’re not in a good form. Include proper break times, otherwise you just want to increase the damage, not increase the muscle. Betz says: “everything is important: the package, the delegate, the rhythm, the rest and the choice of exercise will all determine the outcome of your weightlifting.
But what about training guides that tell you never to lift weights to two or three pounds? If you like to do this, Roberts is right, but knowing that no research shows that these jobs are better, and that the work is time-consuming. Better yet, he says, don’t be locked in a program, and try a lot of different things to see what works for you.
“Your training shouldn’t be too strict,” he said. “Mixing things together will help you get better results and be more interesting.”