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Old 05-22-2010, 07:37 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, 11:23 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, 01:51 PM   #3
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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, 04:01 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, 07:49 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, 05:23 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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Old 05-24-2010, 05:50 PM   #7
Steven Low
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What works best tends to be the routine you're not doing.

So if you work extensively with higher rep (8-12) for months/years then the lower reps (4-8) will tend to work better for at least a while.

It's not really rocket science though..
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Old 05-24-2010, 06:09 PM   #8
Anoop Balachandran
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Quote:
So if you work extensively with higher rep (8-12) for months/years then the lower reps (4-8) will tend to work better for at least a while.
Works for what? And why do you think it works? And why are you so sure?

And this is the problem with anecdotes. Everyone seems to have their own set of observations which they believe is true no matter what.

And I agree it's not rocket science.

All I am saying is that we can do much much better with an evidence based approach. There are so many pitfalls with anecdotal evidences and that's the major reason why the evidence based approach evolved. I hope you would agree here considering you are pursuing your ph.D

Nice site of yours!
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Old 05-24-2010, 08:37 PM   #9
Dave Van Skike
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Quote:
Originally Posted by Anoop Balachandran View Post
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.
Everything works. nothing works forever.

reps ranges, rest periods, and all the studies in the world don't amount to shit compared to a motivated trainee who's willing to observe, experiment and try for himself. my evidence on that is purely anecdotal of course.
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Old 05-24-2010, 09:16 PM   #10
Garrett Smith
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I'm sure evidence-based BBing will work out just as well as the supposed evidence-based medicine. I doubt that equipment manufacturers would ever interfere with research in any way like Big Pharma....
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