Hi Friend,
If you're like most gym-goers training to build size, your routine rarely strays from the tried-and-trusted 8-12 reps per set formula. And that's OK. But here's the thing…
You can probably build MORE muscle by first performing lots of reps with much lighter weights.
Researchers at the North University of Parana in Brazil write about this in the European Journal of Applied Physiology.
The Brazilian boffins conducted experiments with three groups of 9 young men.
The first group did nothing for 8 weeks; the second group performed standard sets with 75% of their 1RM; the third group did the same as the second group, but began each workout performing a high-rep set with 20% of their 1RM.
And the results?
The guys who began their workouts with the LIGHT SET built MORE MUSCLE than the men who trained in the traditional way.
So what's happening here?
Well, the scientists hypothesised that the initial high-rep set exhausted the slow-twitch fibres so more fast-twitch fibres could be stimulated on the subsequent heavier sets.
This means you get to flip the muscle fibre activation switch much more effectively.
Brad Schoenfeld, Ph.D., has conducted studies on muscle hypertrophy.
Writing in Men's Health, he says, "Longer tension-time sets recruit more muscle fibres, including your fast-twitch fibres, which typically don't report for duty unless you're lifting 80 percent or more of your one rep max. Longer lasting sets with lighter weights call them into action..."
So why not give light weight sets a try? Like the boys from Brazil, you'll soon be packing on new size!
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