Canadian study: Lightweights are just as effective as heavy ones
What a study of the McMaster University in the Canadian Hamilton already proved in the past year, is now also in the net a hit: Exercises with light weights achieve the same result as with heavy ones.
This has been determined by a team of three scientists. Condition: The number of repetitions must be increased with less weight. Stuart Phillips, principal author of the study and a professor at the Institute of Kinesiology at the University of Canada, explains: “Lifting your weights to exhaustion makes no difference in whether they are heavy or light.”
One group with light weights, the other with heavy weights
In the center were two groups of subjects (experienced weightlifters). Over a period of twelve weeks one of them trained with light weights (up to 50 percent of their maximum strength, with 20 to 25 reps), the other one used heavy (up to 90 percent of the maximum force, with eight to twelve repetitions).
Subsequent analysis of the subjects’ muscle tissue and blood samples resulted in the surprising result that both groups increased nearly as much muscle mass and muscle fiber size.
Beginners often want too much
This result is encouraging, especially for fitness beginners, who can already achieve the desired results with lighter weights. Often beginners commit the mistake of wanting too much too fast and of entering with heavy weights.Marcel Reuter, fitness expert and lecturer at the German University for Prevention and Health Management / BSA Academy, the “Frankfurter Rundschau” explained the risks that such a training can bring with it: “The consequences of a wrong choice of weight can cause a stagnation in performance or injuries to the employee Be musculoskeletal system. ”
At the same time, the study disproves the widespread view that strength and muscle buildup is related to testosterone or the growth hormone somatropin: “It’s simply wrong that a short-term increase in testosterone or growth hormone levels would help build muscle,” says Rob Morton another author of the study.
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