According to a surprising new study published in the journal of applied physiology, how much you weigh doesn’t determine how strong you are. Wait, what?
The researchers recruited 49 young men who had undergone weight training and asked them to undergo weight training for 12 weeks. Before they failed, half suggested enough light to do 20 to 25 repetitions (the study was considered “lightweight”). The other half is that weightlifting is so heavy that they can only do it 8 to 12 times (” heavyweight “) before they fail. At the end of 12 weeks, the researchers concluded: “our data show that in the training load of trained people, when the exercise is about to go out of power, it is not possible to determine hypertrophy or most of the increase in power.
The translation? Basically, they found that all men, no matter how heavy they lifted them, increased their strength and reduced their body fat. Lifting a man weighing 15 pounds is as strong as lifting 50 men. So does this mean lightweight or overloaded parameters?
Not necessarily, Dan Roberts, methodology X’s celebrity fitness coach, trainer and “new research will never ‘prove’ anything,” he said. “All of these studies actually show that more research needs to be done before we can come to real conclusions.” (this, he says, only helps with men’s studies.)
Before you add weight to barbie’s pink thresher, he adds, the results aren’t as surprising as they look. “The consensus has been that this number (how often you increase it, how many times you do it) is the most important factor in achieving results,” he explains. “No one thinks you need to lift incredible weights to be stronger.”
Instead of focusing on important issues, he focused on issues that were important enough. For example, with your back squatting on a weight, you can handle a delegate without making you stronger. Lighten your load and you can be 8-12 delegates to help you. Add two sets a week and you’ll start to get stronger. Finally, you reduce the load and increase the volume so you can train your muscles to do more – a trade-off between weight and volume.
Lawrence Bates, director of the brooklyn athletic club nsc-cscs, says weight lifting is also more important than weight lifting. Make sure you’re not trying to lift so much that you’re in poor health. Include proper rest time, otherwise you just want to increase the damage, not the muscle. “Everything is important: the package, the representation, the rhythm, the choice of rest and exercise will determine the outcome of your weight lifting,” Betz said.
But the exercise guide will tell you never to put on two or three pounds? If you like it, Roberts is right, but no research has shown that it’s better and takes longer. Better yet, he says, don’t be locked into a program and try many different things to see what works for you.
“Your training should not be too strict,” he said. “Mixing things together will help you get better results and become more interesting.”