alt Hacker NewsIf I read this correctly the gist is that it does not matter if you use heavy weights with few reps (common body builder wisdom) or lighter weights with more reps. As long as you always exercise to complete muscle fatigue you'll get the maximum for your genetics (which itself varies a lot).
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> heavy weights with few reps (common body builder wisdom)
It is strength training (not body builder) wisdom to use heavy weights with few reps. Hypertrophy (i.e. body builder) programmes usually call for 8-12 reps, which implies relatively low weights.
Can we replicate the process of reaching muscle fatigue/failure to spur muscle growth without the strength training or anabolic steroids? Think GLP-1RAs but for this specific biological pathway.
https://www.biopharmadive.com/news/lilly-terminate-obesity-t...
https://www.sciencedirect.com/topics/medicine-and-dentistry/...
It’s worth noting that muscle is not all the same. If you’re just into bodybuilding then sure, proximity to failure is what matters. For athletics though, there still seems to be a big impact in the rep range you work in.
It is actually common bodybuilder wisdom to go for the lighter version.
Stereotyping, weightlifters who go for max numbers do 1 set of a million pounds and rest three hours between exercises, while bodybuilders do thirty exercises a day for 8 series of 15 reps each.
Unless I’m missing something, this has already been known, though the hypertrophic benefits start to reduce beyond 30 reps.
There's no way this works in practice. A lot of heavy lifting (maximums) is about neurology and mind-body training. You cannot develop the ability to deadlift 405lbs by spending 2 hours using a cable crossover machine every day. Picking up something that weighs 2x more than you do requires your brain to send an extremely strong, synchronized signal. This is something that takes a lot of practice to develop. You have to consistently push your maximum voluntary effort in order to expand this capacity.