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Old 05-22-2010, 06:37 AM   #1
Anoop Balachandran
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Default High Reps or Low Reps for Muscle Growth?

The recent study finally sheds some light on this long lasting debate of high reps versus low reps for muscle growth.Though I will post this here and it will be ok.

http://www.exercisebiology.com/index...muscle_growth/
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Old 05-22-2010, 10:23 AM   #2
Donald Lee
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Anoop,

Have you read "The Influence of Frequency, Intensity, Volume and Mode of Strength Training on Whole Muscle Cross-Sectional Area in Humans" by Mathias Wernbom, Jesper Augustsson, and Roland Thome?

If you have, what do you think of the recommendation for the 40-60 rep range for hypertrophy?
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Old 05-22-2010, 12:51 PM   #3
Dave Van Skike
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i think it's a universal truth that if a debate is long standing, neither side is right and in many cases, the debate is not important.
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Old 05-23-2010, 03:01 PM   #4
Anoop Balachandran
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Quote:
Have you read "The Influence of Frequency, Intensity, Volume and Mode of Strength Training on Whole Muscle Cross-Sectional Area in Humans" by Mathias Wernbom, Jesper Augustsson, and Roland Thome?
Hi Donald,

Yes. I have read the article. I had mentioned about the article in the comment section of my article.

I think those are pretty reasonable.

We need more quality RCT like these to figure out what's happening. They did a pilot study which showed similar result and same trend was seen with older adults which add credence to their results.

The study basically shows that there is a ceiling effect to protein synthesis and you hit that ceiling by around 10-15 reps. Increasing load further will not increase protein synthesis and may increase protein breakdown.

The authors think that volume might affect the duration of protein synthesis and intensity the peak.
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Old 05-23-2010, 06:49 PM   #5
Steve Shafley
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Ironically, the anecdotal experiences of lifters and bodybuilders the whole world over have come up with pretty solid places to start.
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Old 05-24-2010, 04:23 PM   #6
Anoop Balachandran
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Quote:
Ironically, the anecdotal experiences of lifters and bodybuilders the whole world over have come up with pretty solid places to start.
We can only do better if we have an evidence-based approach.

There is a good reason why anecdotal evidences are considered to be the lowest form of evidences. And I don't think bodybuilding/fitness is any different.
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