Lifting less weight more times is just as good at building muscle as doing it with heavy weights, says a new finding. ”We found that loads that were quite heavy and comparatively light were equally effective at inducing muscle growth and promoting strength,” says Cam Mitchell, the study’s co-author and a doctoral candidate in kinesiology at McMaster’s University in Ontario, Canada.
The research suggests that the key to muscle gain is working to the point of fatigue and challenges the widely held belief that training with heavy weights is best for muscle growth, the Journal of Applied Physiology reports. ”Many older adults can have joint problems which would prevent them training with heavy loads,” says Mitchell. “This study shows that they have the option of training with lighter and less intimidating loads and can still receive the benefits.”
For the study, a series of experiments were conducted on healthy and young male volunteers to measure how their leg muscles reacted to different forms of resistance training over a period of 10 weeks, according to a McMaster’s statement. The researchers first determined the maximum weight each subject could lift one time in a knee extension. Each subject was assigned to a different training program for each leg. In all, three different programs were used in combinations that required the volunteers to complete sets of as many repetitions as possible with their assigned loads — typically eight to 12 times per set at the heaviest weights and 25-30 times at the lowest weights.
Source: IANS
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Of course you can!!! Anyone saynig otherwise is illinformed about fitness. I have seen 45 year old guys start a weight training program and end up in front covers of mens health magazine. You will have to start slowly, and steadyly. But its easyly possible to gain just as much muscle as any teen, it will take time (6 months to a year) to be at your best level. And another year or so to start increasing in mucsle size. Having muscle definition is no problem, at 43 you are still a living thing! The body can progress upwards if you keep fit via Free wieghts and cardiovascular excersice (swimming).Start by lifting free weights doing sets 2 with 8-12 reps (you should choose a weight you can only lift 8-12 times in one go). But please read on weight training before you go ahead. And remember, dont try other peoples workouts that tehy show in magazines. They are usually useless. Because weight training is about discovering what your body gives results to. For example, i only have used 5kg weights for my shoulder exercises all this time and kept getting results, whilst my friends had to go up to 10kg and still hardly get results. Also you should not buy supplements other than protien creatine and Nitrix. All others at this stage are not gonna help you. You need to be in training for at least a year before they are worth your hard earned money. And do not take steriods. If you want to, then you should train for at least a year full time, before thinking about them, because you already need to be at your full potential to be able to get results from them, but i advise not to.Best of luck and keep your spirits high, motivation and consistency is the key to life and working out!
never used to believe it melysf. I gave too much credit to training and not enough to dieting. Now I do the reverse. I pay very close attention to my diet and I never waiver. Training is fun , but planning every meal for the rest of your day, week , month and year requires intention. For me, I decided to draw the line in the sand. No white flour, no sugar, no friend foods, no alcohol, and no processed foods. Everything else is available to me. I agree with your analysis.
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