4 Classic Training Ideas: Fact Or Fiction?

“I  know everyone of us are getting confused of this ‘he said, she said’ thing about nutrition. Different articles, different recommendations and different guidelines are what we can see in the internet and it is getting really confusing what to believe. Well, below are just some of the training guides that we commonly read everywhere. Is it right or not”

 

It’s kind of hip these days for coaches and gym-goers to scoff at scholarly databases like PubMed—and really, studies altogether—as sources of fitness info. “Naw, I’ll stick to what works in the gym,” they say—as if that’s something simple that never changes! Luckily, you don’t have to have it one way or the other.

In recent years, a number of well-designed studies have taken aim at some of the most tightly held gym “laws” about nutrition, intensity, and supplementation. In nearly all cases, they didn’t disprove what you’re probably doing right now, but rather refined it, opening up new ways to build mass, get lean, and eat right, with less stress. This is science you can put to work right away!

Idea 1: Bigger weights will produce bigger gains

Here’s what we know: Our muscles are extremely adaptive to the stimulus we apply to them, and resistance training is our strongest activator of muscle growth. But beyond that, things can get a little confusing.

For example, many people have held that the most important stimulus for muscle growth is the load placed on the muscle. It has been posited that an intensity load greater than 60 percent of your one-rep max (1RM) is absolutely necessary to elicit increases in muscle size.1,2 Others have suggested that muscle growth is maximized when lifting weights that are between 80 and 95 percent of 1RM.3 Big weights, big eating, big muscles—it all makes sense, right?

The takeaway here isn’t “Don’t lift heavy.” It’s more like, “You don’t only need to lift heavy.”

Recent research has us questioning these rules. Several studies have shown that the use of weights as low as 30 percent of 1RM can be equally as effective at stimulating muscle growth when performed to failure.4,5,6 Burd and colleagues had men train with either 90 percent or 30 percent of 1RM. The men using 30 percent 1RM were further divided into two subgroups: one that was matched for the work performed by the 90 percent 1RM group, and another that continued repetitions to failure using 30 percent 1RM. The results showed that muscle protein synthesis increased to the same degree in the 90 and 30 percent 1RM-to-failure groups, while the 30 percent work-matched group fell short.

How to grow muscle using light weights

  1. Track and increase total pounds lifted
  2. Work to failure at least some of the time
  3. Focus on mind-muscle connection
  4. Use intensity-boosting techniques: dropsets, slow-reps, 1-1/2 reps
  5. Eat and supplement for muscle growth!

Verdict

The takeaway here isn’t “Don’t lift heavy.” It’s more like, “You don’t only need to lift heavy.” These studies uncover how low-load and high-load resistance training can produce similar anabolic responses and gains in muscle size, highlighting the importance of tracking the total work you perform—as well as lifting to failure if your goal is muscle growth.

Idea 2: There’s an “anabolic window”

Slugging down a post-workout protein shake after a solid workout becomes second nature to most bodybuilders. This has been ingrained in us for so long, it’s become an unofficial law of the gym to use what’s been called the “window of opportunity,” or just the “anabolic window.” But, in recent years, it’s become clear that this arbitrary timeframe isn’t as crucial as we once believed.

It’s been known for years that when essential amino acids and carbohydrates are consumed three hours after exercise, as opposed to one hour after exercise, the effect on muscle protein synthesis is no different.7 Both time-points prove to be satisfactory for promoting muscle growth. However, what if the window was even larger—like a whole day?

In a long-term training study, Hoffman and colleagues investigated the effect of protein supplementation timing on body composition and strength measures.8 During a 10-week resistance training program, trained men consumed protein supplements either in the morning and evening, or immediately before and immediately after workouts. The timing of protein supplementation didn’t provide any added benefit for the measures of body composition or strength over course of the study.

Verdict

Take your shake if it’s part of your gym ritual, but don’t fool yourself into thinking it’s any more important than …

 

 

Read more: http://www.bodybuilding.com/fun/4-classic-training-ideas-fact-or-fiction.html

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