Resistance exercise load does not determine training-mediated hypertrophic gains in young men
We have reported that the acute post-exercise increases in muscle protein synthesis rates, with differing nutritional support, are predictive of longer-term training-induced muscle hypertrophy. Here, we aimed to test whether the same was true with acute exercise-mediated changes in muscle protein synthesis. Eighteen men (21±1 yr, 22.6±2.1 kg∙m-2 means±SE) had their legs randomly assigned to two of three training conditions that differed in contraction intensity (% of maximal strength [1RM]) or contraction volume (1 or 3 sets of repetitions): 30%-3, 80%-1 and, 80%-3. Subjects trained each leg with their assigned regime for a period of 10wk, 3 times/wk. We made pre- and post-training measures of strength, muscle volume by magnetic resonance (MR) scans, as well as pre- and post-training biopsies of the vastus lateralis, and a single post-exercise (1h) biopsy following the first bout of exercise, to measure signalling proteins. Training-induced increases in MR-measured muscle volume were significant (P<0.01), with no difference between groups: 30%-3 = 6.8±1.8%, 80%-1 = 3.2±0.8%, and 80%-3= 7.2±1.9%, P=0.18. Isotonic maximal strength gains were not different between 80%-1 and 80%-3, but were greater than 30% -3 (P=0.04), whereas training-induced isometric strength gains were significant but not different between conditions (P =0.92). Biopsies taken 1h following the initial resistance exercise bout showed increased phosphorylation (P<0.05) of p70S6K only in the 80%-1 and 80%-3 conditions. There was no correlation between phosphorylation of any signalling protein and hypertrophy. In accordance with our previous acute measurements of muscle protein synthetic rates a lower load lifted to failure resulted in similar hypertrophy as a heavy load lifted to failure.
8 comments:
Indeed Resistance matter for hypertrophy.
In the end what is important is the failure
@Fitness Freak,
Context, context, context Mr. Freak.
Resistance does matter as far as it relates to progression of that resistance. As for all those huge bodybuilders using shitty form to heft huge poundage? Unnecessary and the stuff of mental, emotional and psychological midgets (I know, the word "bodybuilder" covers that quite nicely).
Muscle tissue hasn't the slightest idea how much weight is on the bar, it only knows whether it is being stressed or not. I can perform the same exercise with huge variation in weight and it is of equal difficulty, depending on the form I use.
Actually what strike me as interesting is that it the research appears to suggest that 1 set of reps at 80% yields the same strength gain as 3 sets of reps at 80%, but with significantly less hyptertrophy.
That could be useful for increasing strength-to-weight ratios.
It may not matter that much, but would you rather do 1-3 sets of 80% 1 rep max for 6-8 reps or a lower percentage for 15 reps? I, personally, like to be efficient with my workouts.
I have been doing a BBS typeworkout. Superslow to failure 1x/week and have gotten incredible results. My goals are just general conditioning, so may not work for elite athletics or serious body building.
I'm one of the weird ones who likes to spend as much time as possible in the gym (it's my happy place) so I tend to do a lot of sets, efficiency not a concern.
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