Research shows benefits of high rep low weight bodybuilding
- Muscle pumps have been found to stimulate muscle growth:
High volume, lower weight resistance training stimulates the muscles with a high volume of repetitions. This creates fatigue in the muscle which causes an increase in muscular growth. If this type of workout is employed over time, it can stimulate muscle growth because it forces more blood flow to the muscles.
- Increase in size and shape:
High volume, low intensity workouts can also benefit bodybuilders who want to increase muscle size and modify body shape.
High volume, low weight bodybuilding benefits is a way to build muscle without the heavy weight. The high volume program works to create the muscle pump and the “burn” sensation in muscles.
Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men
Abstract Schoenfeld, BJ, Peterson, MD, Ogborn, D, Contreras, B, and Sonmez, GT. Effects of low- vs. high-load resistance training on muscle strength and hypertrophy in well-trained men. J Strength Cond Res 29(10): 2954–2963, 2015—The purpose of this study was to compare the effect of low- versus high-load resistance training (RT) on muscular adaptations in well-trained subjects. Eighteen young men experienced in RT were matched according to baseline strength and then randomly assigned to 1 of 2 experimental groups: a low-load RT routine (LL) where 25–35 repetitions were performed per set per exercise (n = 9) or a high-load RT routine (HL) where 8–12 repetitions were performed per set per exercise (n = 9).
During each session, subjects in both groups performed 3 sets of 7 different exercises representing all major muscles. Training was performed 3 times per week on nonconsecutive days, for a total of 8 weeks. Both HL and LL conditions produced significant increases in thickness of the elbow flexors (5.3 vs. 8.6%, respectively), elbow extensors (6.0 vs. 5.2%, respectively), and quadriceps femoris (9.3 vs. 9.5%, respectively), with no significant differences noted between groups. Improvements in back squat strength were significantly greater for HL compared with LL (19.6 vs. 8.8%, respectively), and there was a trend for greater increases in 1 repetition maximum (1RM) bench press (6.5 vs. 2.0%, respectively).
Upper body muscle endurance (assessed by the bench press at 50% 1RM to failure) improved to a greater extent in LL compared with HL (16.6 vs. −1.2%, respectively). These findings indicate that both HL and LL training to failure can elicit significant increases in muscle hypertrophy among well-trained young men; however, HL training is superior for maximizing strength adaptations.
@article{Schoenfeld2015EffectsOL, title={Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men}, author={Brad Jon Schoenfeld and Mark D. Peterson and Daniel I. Ogborn and Bret Contreras and Gul Tiryaki Sonmez}, journal={Journal of Strength and Conditioning Research}, year={2015}, volume={29}, pages={2954–2963} }
High Rep Low Weight Bodybuilding Saves Joints and Central Nervous System
The pump has been a point of contention for many over the years as to whether that pumped feeling translates to muscle growth or not. Until recently, the research has pointed to the pump being a fallacy and not an indicator of muscle hypertrophy or growth. A couple of recent studies have however shown research that the pump does indeed translate to muscle growth.
In fact, the study revealed that muscle growth from lighter weight, higher rep protocol was comparable for muscle growth from heavy weight, lower rep traditional protocols. There was a difference in strength with heavier weight winning out slightly. The research study stated that the high rep low weight bodybuilding groups did not increase strength but maintained prior levels of strength. Read the article from inventor of this system and its research proven benefits.
I have been in the heaviest weight load possible camp for years until recently. I began to suffer extreme exhaustion that required several days at times to recover from. My research indicated that I was stressing my central nervous system out and with age and not producing as much ATP, NAD with mitochondria likely less functional.
Muscle Growth with Little Strength Loss
I ran across the high rep low weight bodybuilding protocol that was explained in depth. In the past, low weight bodybuilding meant no muscle growth and only toning for women. The new research indicates that the pump does indeed translate to muscle growth.
The protocol is to do five sets per movement staying in the 15 to 20 rep range per set on average. The traditional approach has been three sets of 6 to 12 reps for most of us over the past several decades.
The target weight is closer to half or sixty percent of your one rep max vs the 75 to 80 percent of 1rp in traditional programs. It’s all about the pump dude!
I have been on this high rep low weight bodybuilding protocol now for about two months and am thoroughly convinced of its merit! I can now do 4 to 5 days per week of resistance training vs what was getting to one or two visits at best using the higher weights.
Double Your Reps and Go Around 50 to 60 Percent One Rep Max
BTW, I don’t want to forget to tell you the amount of sets that research points to as optimal and don’t get scared. It’s a minimum of fifty sets! I thought this would be impossible at the beginning of program and now do sixty sets per workout! I rarely feel wiped out the next day but never more than one day instead of several in the past.
Here’s one more golden nugget that sounds counter intuitive but works and again is proven by research and it’s blood flow restriction! Yes, cutting the blood flow slightly to arms and legs has proven to allow low weight bodybuilding lifts to translate into better muscle growth!
High Rep Low Weight Bodybuilding Approved for Seniors
The blood flow restriction is accomplished using bands that can be purchased online or at a sporting goods store. These bands can range from around ten bucks to over fifty for models that can be filled like a blood pressure device and monitored. The objective is to restrict blood flow around fifty to sixty percent and not cut off entire flow. It is to be used with the lighter weight protocol and removed after a few minutes to restore flow before continuing or ending program.
I have done both but more recently have been doing the high rep low weight bodybuilding protocol without the bands. This is not by design but more of forgetting to use the bands and getting the pump without them in the high rep program. Using both in conjunction is a good plan so its not for any reason other than forgetfulness.
I suggest incorporating the bands with the high rep low weight bodybuilding protocol. You will get wild pumps that we now know is the holy grail for muscle hypertrophy, so go for it!
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