ProHealth health Vitamin and Natural Supplement Store and Health
Home  |  Log In  |  My Account  |  View Cart  View Your ProHealth Vitamin and Supplement Shopping Cart
800-366-6056  |  Contact Us  |  Help
Facebook Google Plus
Fibromyalgia  Chronic Fatigue Syndrome & M.E.  Lyme Disease  Natural Wellness  Supplement News  Forums  Our Story
Store     Brands   |   A-Z Index   |   Best Sellers   |   New Products   |   Deals & Specials   |   Under $10   |   SmartSavings Club

Trending News

16 Tips from 16 Years Sick

Fibromyalgia Fare Fit for All Seasons

Tangerine Oil: A Citrusy Essential Oil With Well-Rounded Uses

New Study Shows Artificial Sweeteners Lead to Diabetes

Essential Oils — An Effective and Healthy Option to Treat Headaches

Antioxidant treatment could halt neurodegeneration in early Parkinson's

Higher vitamin D levels associated with less severe disease in NAFLD patients

How zinc helps fight esophageal cancer

Krill Oil: Make This Omega-3 Supplement Part of Your Health Regimen

Everything You Need to Know About Black Cohosh

 
Print Page
Email Article

Building muscle doesn't require lifting heavy weights: Study

  [ 16 votes ]   [ Discuss This Article ]
www.ProHealth.com • August 12, 2010


If anything, easily lifted weight can build more – an important insight for stroke patients & others with compromised skeletal muscle mass.

Current gym dogma holds that to build muscle size you need to lift heavy weights. However, a new study conducted at Canada’s McMaster University has shown that a similar degree of muscle building can be achieved by using lighter weights. The secret is to pump iron until you reach muscle fatigue.

The findings were published Aug 9 in PLoS ONE  [To read the full text article, click here.]

"Rather than grunting and straining to lift heavy weights, you can grab something much lighter but you have to lift it until you can't lift it anymore," says Prof. Stuart Phillips PhD, a muscle physiology expert at McMaster.

"We're convinced that growing muscle means stimulating your muscle to make new muscle proteins, a process in the body that over time accumulates into bigger muscles."

Phillips praised lead author and senior PhD student Nicholas Burd for masterminding the project that showed it's really not the weight that you lift but the fact that you get muscular fatigue that's the critical point in building muscle.

The study used light weights that represented a percentage of what the subjects could lift. The heavier weights were set to 90% of a person's best lift and the light weights at a mere 30% of what people could lift.

"It's a very light weight," says Phillips noting that the 90% to 80% range is usually something people can lift from 5 to 10 times before fatigue sets in. At 30%, Burd reported that subjects could lift that weight at least 24 times before they felt fatigue.

"We're excited to see where this new paradigm will lead," says Phillips, adding that these new data have practical significance for gym enthusiasts but more importantly for people with compromised skeletal muscle mass, such as the elderly, patients with cancer, or those who are recovering from trauma, surgery or even stroke. [Note: those affected by post exertional relapse would likely not be advised to do resistance exercise to the point of muscle fatigue, and may wish to query Prof. Phillips on this subject (Email: phillis@mcmaster.ca)]

Source: McMaster University news release, Aug 11, 2010




Post a Comment

Featured Products From the ProHealth Store
Energy NADH™ 12.5mg FibroSleep™ Mitochondria Ignite™ with NT Factor®


Article Comments



Be the first to comment on this article!

Post a Comment


 
Optimized Curcumin Longvida with Omega-3

Featured Products

Energy NADH™ 12.5mg Energy NADH™ 12.5mg
Improve Energy & Cognitive Function
Ultra EPA  - Fish Oil Ultra EPA - Fish Oil
Ultra concentrated source of essential fish oils
Mitochondria Ignite™ with NT Factor® Mitochondria Ignite™ with NT Factor®
Reduce Fatigue up to 45%
Vitamin D3 Extreme™ Vitamin D3 Extreme™
50,000 IU Vitamin D3 - Prescription Strength
Ultra ATP+, Double Strength Ultra ATP+, Double Strength
Get energized with malic acid & magnesium

Natural Remedies

Sunshine Vitamin Has D-lightful Health Benefits Sunshine Vitamin Has D-lightful Health Benefits
Priming Your Immune System for Cold & Flu Season Priming Your Immune System for Cold & Flu Season
Natural Support for Mood, Sleep and Mental Focus? L-theanine Natural Support for Mood, Sleep and Mental Focus? L-theanine
The New Dual Activation Pain Relief Cream The New Dual Activation Pain Relief Cream
Breaking Through the Mental Fog Breaking Through the Mental Fog

CONTACT US
ProHealth, Inc.
555 Maple Ave
Carpinteria, CA 93013
(800) 366-6056  |  Email

· Become a Wholesaler
· Vendor Inquiries
· Affiliate Program
SHOP WITH CONFIDENCE
Credit Card Processing
SUBSCRIBE TO OUR NEWSLETTERS
Get the latest news about Fibromyalgia, M.E/Chronic Fatigue Syndrome, Lyme Disease and Natural Wellness

CONNECT WITH US ProHealth on Facebook  ProHealth on Twitter  ProHealth on Pinterest  ProHealth on Google Plus

© 2017 ProHealth, Inc. All rights reserved. Pain Tracker App  |  Store  |  Customer Service  |  Guarantee  |  Privacy  |  Contact Us  |  Library  |  RSS  |  Site Map