Heavy Lifting Leads to Faster Gains

31 Jul

isThis from Men’s Health:  Lifting to failure with a heavy weight activates 53% more muscle fibers than doing so with a light one, according to a study in the European Journal of Applied Physiology.

Keep your loads at a level that allows 6-10 repetitions per set, but don’t eliminate light loads completely, says lead study author Brad Schoenfeld, PhD.

Perform 6-10 rep sets, with heavier loads, and (occasionally incorporate) 20-30 rep sets, with lighter loads, to ensure that you activate both fast- and slow-twitch muscle fibers.  This strategy will help you maximize your overall growth.

When lifting heavy loads, remember to increase the poundage gradually, in order to minimize the potential for injury; and allow adequate time for rest and recovery between sets.


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