Muscle building need not be heavy, study shows

Put an end to this free weight of 50 pounds and stop moaning.

A study by researchers at McMaster University says that it is actually light weight combined with the highest level of muscular effort which built muscles.

Science Daily reports that the main author Nicholas Burd, a student doctoral supervisor, and his team concluded that "muscle fatigue" was the essential element to muscle building, not the weight of the dumbbells themselves.

The study, which appears in the journal PLoS ONE, Donna participating either heavy goods vehicles which were 90 per cent of the capacity of the person to the elevator or more lightweight to 30 per cent.

Stuart Phillips, Professor in Kinesiology at McMaster University, tells daily Science which gym-spectators can generally throw 80 to 90 per cent of their highest level of weight on five to ten times before that occurs muscle fatigue, but for their subjects experiment with lighter weight could be 24 rehearsals before becoming tired.

"Instead of" grunting and straining to lift heavy weights, you can snack something much lighter but you will need to it lift until you can't lift anymore, Phillips tells the daily Science. "" "". We are convinced that muscle growth means stimulate your muscle to make new muscle protein, a process in the body over time accumulating in the larger muscles. ?

Dr. Pam Peeke, a recognized expert in national fitness and spokesperson for the American College of exercise is medicine Sports Medicine campaign, says that it is entirely agree with the conclusions of the study, and there is no need to lift heavy weights to build muscles.

She tells AOL health it recommends people develop a "super setting," which is essentially a 20 repetitions of an exercise with a lighter weight and a small set with heavy weights, all performed without breaks.

"This leads people to their limit - their"muscle fatigue,"", explains Peeke. "I bring my muscles isolated from their absolute fatigue, and when I finished with the excise there is nothing to do." What you see is extraordinary muscle development. ?

Peeke also warns against the use of heavy goods vehicles, including the elderly and women.

"As you get older, the place where your joints and tendons meet with your muscles becomes dryer, therefore less flexible and more vulnerable to injury," she tells AOL health. "" "". The last thing these women should do is lifted heavy weights, so there is certainly a matter of age and sex. ?

It is also essential that people get their expectations of fitness in order, said Peeke, as genetics plays a large role in the level of muscle development can be achieved, and strength training will build only muscles in the genetics of an individual will take the.

"If you sift your muscles, rather it hurts is not your muscles, it is your joints," says Peeke, putting warning against pushing the limits of weight. "People end up with tears ligament and joint inflammation." If you already have arthritis may worsen. Need to be very careful because parts of the human body are much more sensitive for joint injuries. ?

Individualized training is the Foundation for the understanding of the strengths and vulnerabilities of someone, Peeke tells AOL health. And a resource newly launched from idea health and Fitness Association, idea FitnessConnect, contains information more 100 000 certified fitness professionals, she said.