home
RSS
August 16th, 2010
04:35 PM ET

What builds more muscles – weight or repetitions?

Straining and groaning under a heavy weight to pump those muscles might be unnecessary, according to a study released from a Canadian university.

While body builders and muscle fanatics may load up their weights, it could be just as useful to use a lighter load, but do more repetitions until the muscle becomes tired, kinesiologists at McMaster University suggested.

The findings are published in PLoS ONE.In the study, the authors had 15 men perform leg extensions by kicking their knees against a weight while seated. They were randomly assigned to either lifting their legs using a weight that was 90 percent of their best lift or 30 percent.

The participants with the heavier load could lift about five to 10 times. Those who lifted at 30 percent of the load could lift about 24 times. A sample of their muscle was taken.

While both exercises produced proteins that help build muscles, the people who lifted at 30 percent to the point of fatigue (where the limbs start to jiggle and tremble) produced slightly more muscle than those who lifted at 90 percent, said Stuart Phillips, associate professor of kinesiology at McMaster University.

“We had a strong idea based on the understanding on basic muscle physiology that your muscle can’t tell the difference between 30 percent or 90 percent of the load- all it knows is there is a load or fatigue,” said Phillips.

This small, initial study showed that even at a lesser weight, the muscle-building proteins developed at a slightly faster rate. These proteins stack likes bricks, to produce muscles - the more proteins there are, the larger and more pronounced those muscles become.

This doesn’t mean that pumping a two-pound barbell a thousand times would give you guns of steel.

“Clearly, there’s a threshold of fatigue you need to achieve,” Phillips said. “With very low loads, we have yet to see how low you can go.”

This could benefit people who might be older, who are not able to pick up heavy weight. It could save the wear and tear and relieve muscles, joints, tendons, ligaments and bones.  Longer-term studies will be conducted to test these initial results, Phillips said.

“Instead of going to the gym, working and lifting some heavy weight that you grunt and groan to get off the ground, you can pick a lighter weight until the last repetition is still hard,” he said. “It’s still hard work.”


soundoff (342 Responses)
  1. sildenafil tablet online india

    sildenafil for daily use https://eunicesildenafilcitrate.com/ buy sildenafil 100mg online

    April 7, 2021 at 00:34 | Report abuse | Reply
  2. alprostadil comes from

    muse alprostadil suppository https://alprostadildrugs.com/ aloprostadil

    April 7, 2021 at 02:39 | Report abuse | Reply
  3. sildenafil prescription nz

    sildenafil prescription cost https://eunicesildenafilcitrate.com/ sildenafil uk

    April 7, 2021 at 09:50 | Report abuse | Reply
  4. tadalafil

    tadalafil daily use https://elitadalafill.com/ tadalafil daily use

    April 8, 2021 at 08:45 | Report abuse | Reply
  5. https://thuocladientu123.com

    I have never seen this view !

    https://www.google.cf/url?q=https://thuocladientu123.com

    April 11, 2021 at 21:51 | Report abuse | Reply
  6. generic tadalafil united states

    tadalis sx https://elitadalafill.com/ tadalafil max dose

    April 11, 2021 at 22:47 | Report abuse | Reply
  7. order zithromax

    zpack for uti https://zithromaxes.com/ what is zithromax used for

    April 12, 2021 at 15:44 | Report abuse | Reply
  8. appzilla

    Great blog! Is your theme custom made or did you download it from somewhere?
    A theme like yours with a few simple adjustements would really make my blog shine.
    Please let me know where you got your design. Thank you

    April 12, 2021 at 20:37 | Report abuse | Reply
  9. alprostadil suppository uses

    alprostadil storage https://alprostadildrugs.com/ injectable ed drugs

    April 13, 2021 at 02:26 | Report abuse | Reply
  10. vardenafil tablets 20 mg

    vardenafil vs sildenafil https://vegavardenafil.com/ purchase vardenafil online

    April 15, 2021 at 05:58 | Report abuse | Reply
  11. canadian pharmacy for cialis

    cialis canadian https://canadacialisstore.com/ canadian pharmacy tadalafil viagara cialis

    April 17, 2021 at 06:25 | Report abuse | Reply
  12. sildenafil 200mg

    sildenafil online purchase india https://eunicesildenafilcitrate.com/ sildenafil 20 mg tablets coupon

    April 23, 2021 at 13:07 | Report abuse | Reply
  13. five bedroom homes for sale near me

    Great site you have got here.. It’s hard to find high quality writing like yours nowadays. I truly appreciate people like you! Take care!!

    https://image.google.co.in/url?sa=j&rct=j&url=https://meganleary.com

    April 23, 2021 at 15:38 | Report abuse | Reply
  14. RV Body Shop Near Me

    http://www.audicatalog.com/redirect.php?link=http://ocrvexperts.com

    April 23, 2021 at 15:38 | Report abuse | Reply
  15. fiberglass dent repair

    An intriguing discussion is definitely worth comment. There's no doubt that that you ought to publish more about this subject matter, it might not be a taboo subject but typically folks don't talk about such subjects. To the next! Many thanks!!

    https://middeldatabasen.dk/deeplinker.asp?url=https://ocrvcenter.com/rv-roof-repair-near-me/

    April 24, 2021 at 05:23 | Report abuse | Reply
  16. RV Renovation California

    Greetings! Very helpful advice within this post! It's the little changes that produce the largest changes. Thanks for sharing!

    http://designmaster.com.br/designmarketing/redir.php?id_cliente=193&campanha=3757&email=andre@cdlcolatina.com.br &link=https://oakleysungalsses.nom.co/bandar-domino-kiu-kiu-uang-asli/

    April 24, 2021 at 05:28 | Report abuse | Reply
  17. RV Washing California

    I blog quite often and I seriously thank you for your content. This great article has really peaked my interest. I will bookmark your website and keep checking for new details about once per week. I opted in for your RSS feed as well.

    http://www.vnukovo.ru/bitrix/rk.php?id=46&event1=banner&event2=click&event3=1+2F+5B465D+5Bmain_banner_left_25D+D092D090D096D09DD09E&goto=https3A2F2Fnewportcatalina.com

    April 24, 2021 at 16:04 | Report abuse | Reply
  18. realtor around me

    https://clients1.google.com.ec/url?sa=i&source=web&rct=j&url=https3A2F2Fmeganleary.com&sa=D&sntz=1&usg=AFQjCNGaY_nlK9ozc51fqwjiVdMaYZL7rg

    April 24, 2021 at 16:22 | Report abuse | Reply
  19. Used Forklift For Sale California

    The next time I read a blog, Hopefully it does not disappoint me just as much as this particular one. I mean, I know it was my choice to read, however I really believed you would have something useful to talk about. All I hear is a bunch of moaning about something you could possibly fix if you were not too busy looking for attention.

    https://cztt.ru/redir.php?url=https://wildwestlifttrucks.com/boom-forklift-repair-orange-county-california/

    April 24, 2021 at 20:37 | Report abuse | Reply
  20. box truck repair panels

    http://disaster-medicine.net/__media__/js/netsoltrademark.php?d=ocrvcenter.com/nationwide-rv-collision-repair-shop-near-me

    April 25, 2021 at 18:31 | Report abuse | Reply
  21. RV Alignment Near Me

    Hi, I do think this is an excellent website. I stumbledupon it 😉 I may revisit once again since i have bookmarked it. Money and freedom is the greatest way to change, may you be rich and continue to guide others.

    https://www.preissuchmaschine.de/link.asp?url=https://forumbernau.de/2019/03/22/und-mittags-schnell-nach-griechenland/

    April 25, 2021 at 18:49 | Report abuse | Reply
  22. plaquenil diarrhea

    erectile injection therapy https://plaquenilx.com/ are erectile dysfunction not curable

    April 26, 2021 at 23:25 | Report abuse | Reply
  23. avana

    avanafil pill avanafil 50mg

    April 27, 2021 at 16:51 | Report abuse | Reply
  24. homes for sale hauser

    http://www.rumenestrani.si/redirect.php?link=http://meganleary.com

    April 27, 2021 at 21:03 | Report abuse | Reply
  25. homes for sale fernan lake id

    Having read this I thought it was very enlightening. I appreciate you finding the time and energy to put this content together. I once again find myself personally spending a lot of time both reading and leaving comments. But so what, it was still worth it!

    http://www.provodka.ru/bitrix/rk.php?goto=http://meganleary.com

    April 27, 2021 at 22:27 | Report abuse | Reply
  26. hydroxychloroquine

    chloroquinr https://chloroquineorigin.com/ chlorquine

    April 29, 2021 at 06:50 | Report abuse | Reply
  27. is it safe to order cialis from canadian pharmacy

    canadian pharmacy cialis no prescription https://canadacialisstore.com/ cialis on line purches canadian pharmacy

    April 29, 2021 at 13:46 | Report abuse | Reply
  28. priligy

    dapoxetine for sale in australia priligy usa

    April 30, 2021 at 16:28 | Report abuse | Reply
  29. canadian pills pharmacy

    canadian pharmacies ed pills https://canadapillstorex.com/ canadian customs pills vitamins

    May 2, 2021 at 10:10 | Report abuse | Reply
  30. Eye Center Near Me

    Spot on with this write-up, I really think this amazing site needs far more attention. I’ll probably be back again to read more, thanks for the information!

    https://www.google.ru/url?q=https://arizonasvision.com

    May 4, 2021 at 14:49 | Report abuse | Reply
  31. volvo truck repair

    https://google.pl/url?sa=j&url=https://boxtruckrepairshop.com

    May 4, 2021 at 16:02 | Report abuse | Reply
  32. semi truck tire repair nearby

    I was able to find good info from your articles.

    http://www.safetripmaps.com/__media__/js/netsoltrademark.php?d=www.fleettruckrepairshop.com

    May 4, 2021 at 19:06 | Report abuse | Reply
  33. roadtrek zion srt

    Having read this I believed it was really enlightening. I appreciate you taking the time and energy to put this article together. I once again find myself personally spending a significant amount of time both reading and posting comments. But so what, it was still worth it!

    https://clients1.google.li/url?q=j&rct=j&url=https://fleetservicesorangecounty.com

    May 4, 2021 at 22:44 | Report abuse | Reply
  34. aika online private servers

    Spot on with this write-up, I honestly think this web site needs a great deal more attention. I’ll probably be returning to read through more, thanks for the info!

    http://kani-net.com/?wptouch_switch=desktop&redirect=http3A2F2Faikareborn.com

    May 4, 2021 at 23:06 | Report abuse | Reply
  35. semi truck exhaust repair

    http://www.deebonner.com/Redirect.asp?UID=3673581&SubSectionID=17&LinkID=36&Linkurl=https://fleetservicesorangecounty.com

    May 5, 2021 at 04:44 | Report abuse | Reply
  36. Arizona Eye Care

    http://google.st/url?sa=t&source=web&rct=j&url=https://optometristphoenixaz.com

    May 5, 2021 at 11:04 | Report abuse | Reply
  37. RV Bay Doors Near Me

    Having read this I thought it was really informative. I appreciate you finding the time and effort to put this article together. I once again find myself personally spending a significant amount of time both reading and leaving comments. But so what, it was still worthwhile!

    http://www.buildershardwarebr.com/linkout/o.php?out=//ocrvcenter.com

    May 5, 2021 at 12:43 | Report abuse | Reply
  38. dating coach

    http://clients1.google.co.za/url?sa=t&source=web&rct=j&url=https://mastermindofmen.com

    May 5, 2021 at 17:27 | Report abuse | Reply
  39. barbers near me

    http://babyduck.com/__media__/js/netsoltrademark.php?d=www.ocrv.vip

    May 5, 2021 at 19:26 | Report abuse | Reply
  40. fast food near me

    https://www.im-harz.com/counter/counter.php?url=https://www.lifeboosterpack.com

    May 6, 2021 at 13:08 | Report abuse | Reply
  41. therapists near me

    http://love.cnj.info/cute/out.cgi?id=10415&url=http://www.ocrv.online

    May 6, 2021 at 17:07 | Report abuse | Reply
  42. rv doctor near me

    Aw, this was an extremely good post. Taking a few minutes and actual effort to create a really good article… but what can I say… I hesitate a whole lot and don't seem to get anything done.

    http://www.you2repeat.com/watch/?v=f6ZoXGJhEMU

    May 6, 2021 at 17:18 | Report abuse | Reply
  43. Used Forklift Tires California

    Great post! We are linking to this particularly great content on our site. Keep up the good writing.

    http://wwww.100479.net/vod/player.php/?youtube=dZ-KvRhE3qU

    May 6, 2021 at 17:45 | Report abuse | Reply
  44. Beer Tasting Classes

    https://cse.google.co.ug/url?q=j&rct=j&url=https3A2F2Fallbrewsupplies.com&sa=D&sntz=1&usg=AFQjCNGaY_nlK9ozc51fqwjiVdMaYZL7rg

    May 6, 2021 at 17:46 | Report abuse | Reply
  45. Forklift Extensions Near Me

    http://www.plakard.com/go.php?url=https://forkliftsforsalenearme.com

    May 6, 2021 at 22:55 | Report abuse | Reply
  46. dog shelters near me

    Next time I read a blog, I hope that it does not fail me just as much as this particular one. I mean, Yes, it was my choice to read through, but I truly believed you would have something interesting to say. All I hear is a bunch of whining about something that you could fix if you weren't too busy looking for attention.

    http://denver-rtd.info/__media__/js/netsoltrademark.php?d=counselforward.com

    May 7, 2021 at 04:00 | Report abuse | Reply
  47. rv repair videos

    https://video.ultra-zone.net/watch?v=0eb9oP6XDs0

    May 7, 2021 at 06:22 | Report abuse | Reply
  48. Oud Bruin Beer

    http://mitino.ru/away.php?to=https://allbrewsupplies.com

    May 7, 2021 at 08:26 | Report abuse | Reply
  49. New Forklift Repair Shop California

    http://www.ytrepeat.com/watch/?v=kS-DB09uj-0

    May 7, 2021 at 08:26 | Report abuse | Reply
  50. fabric store near me

    Aw, this was a really nice post. Taking the time and actual effort to make a really good article… but what can I say… I put things off a lot and never manage to get anything done.

    https://www.e-tsudoi.com/redirect.php?url=http://socallandscapers.com

    May 7, 2021 at 14:53 | Report abuse | Reply
1 2 3 4 5 6

Post a comment


 

CNN welcomes a lively and courteous discussion as long as you follow the Rules of Conduct set forth in our Terms of Service. Comments are not pre-screened before they post. You agree that anything you post may be used, along with your name and profile picture, in accordance with our Privacy Policy and the license you have granted pursuant to our Terms of Service.

Advertisement
About this blog

Get a behind-the-scenes look at the latest stories from CNN Chief Medical Correspondent, Dr. Sanjay Gupta, Senior Medical Correspondent Elizabeth Cohen and the CNN Medical Unit producers. They'll share news and views on health and medical trends - info that will help you take better care of yourself and the people you love.