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This is the best way to gain muscle



According to researchers at Mc Master University, the best way to build muscle can come in many different forms. The most important conclusion is that your body's response is more important than the type of exercise you do.

This interesting study, published in the Journal of Applied Physiology, found that lifting heavy or light weights is an equally effective exercise to increase the volume of your muscles.

In the experiment, about 50 men experienced in weightlifting were part of a 12-week resistance training program. They did the same workouts every day, including barbell strength exercises, bicep curls, leg flexions and knee extensions, among others. While half of the subjects lifted heavy weights (75 to 90 percent of their maximums from one repetition of 8 to 12 repetitions per set), the other half lifted only 30 to 50 percent of their maximums from a repetition of 20 to 25 repetitions per set.

Despite their different regimes, men in both groups gained, on average, one kilogram of muscle mass. There were no significant differences between the growths of the two groups in the size of their muscle fibers.

This happens because when it comes to building muscle, your body's response is more important than the type of exercise you do. "Maximizing muscle growth requires activating as many muscle fibers as possible," said the study's lead author, Men’s Health magazine. While using smaller muscle fibers (also called type I) for easy daily activities and doing light exercise, larger type II muscle fibers are used when the demand for your muscles increases and type I fibers get tired.

This study reveals that it is possible to activate these type II fibers by increasing the weight you lift or the amount of repetitions you do. “People say that lifting heavier loads is the only way to recruit type II fibers, but that is not true. You can recruit type II muscle fibers for fatigue induction, ”says Phillips

Each approach has its pros and cons. Although lighter weights provide more options for exercises, they may not be as good for building strength in the long term, according to Phillips. On the other hand, heavy weights are more difficult for joints, tendons and ligaments, so switching to lighter weights can occasionally give you a much needed rest.