Resistance exercise load does not determine training-mediated hypertrophic gains in young men
Posted: 20 April 2012 06:37 AM   [ Ignore ]  
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Abstract
We have reported that the acute post-exercise increases in muscle protein synthesis rates, with differing nutritional support, are predictive of longer-term training-induced muscle hypertrophy. Here, we aimed to test whether the same was true with acute exercise-mediated changes in muscle protein synthesis. Eighteen men (21±1 yr, 22.6±2.1 kg∙m-2 means±SE) had their legs randomly assigned to two of three training conditions that differed in contraction intensity (% of maximal strength [1RM]) or contraction volume (1 or 3 sets of repetitions): 30%-3, 80%-1 and, 80%-3. Subjects trained each leg with their assigned regime for a period of 10wk, 3 times/wk. We made pre- and post-training measures of strength, muscle volume by magnetic resonance (MR) scans, as well as pre- and post-training biopsies of the vastus lateralis, and a single post-exercise (1h) biopsy following the first bout of exercise, to measure signalling proteins. Training-induced increases in MR-measured muscle volume were significant (P<0.01), with no difference between groups: 30%-3 = 6.8±1.8%, 80%-1 = 3.2±0.8%, and 80%-3= 7.2±1.9%, P=0.18. Isotonic maximal strength gains were not different between 80%-1 and 80%-3, but were greater than 30% -3 (P=0.04), whereas training-induced isometric strength gains were significant but not different between conditions (P =0.92). Biopsies taken 1h following the initial resistance exercise bout showed increased phosphorylation (P<0.05) of p70S6K only in the 80%-1 and 80%-3 conditions. There was no correlation between phosphorylation of any signalling protein and hypertrophy. In accordance with our previous acute measurements of muscle protein synthetic rates a lower load lifted to failure resulted in similar hypertrophy as a heavy load lifted to failure.

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Posted: 20 April 2012 12:27 PM   [ Ignore ]   [ # 1 ]  
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Great post! you beat me to it, Anatoly!

Single set and 3 sets showed no significant difference. The HIT crowd would love this!

If you think about it, I would always prefer 3 sets of 80%RM than 3 sets of grinding 30 reps! Just don’t have that kind of patience.

But as you wrote, what about advanced?

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Posted: 21 April 2012 06:27 AM   [ Ignore ]   [ # 2 ]  
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Were all sets to failure? Even in the 3 set groups?

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Posted: 21 April 2012 06:32 AM   [ Ignore ]   [ # 3 ]  
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Have no idea, don’t have full text, sorry

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Posted: 21 April 2012 11:45 AM   [ Ignore ]   [ # 4 ]  
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yep. there s along thread on facebook with Layne, Alan, Matt,Matt, and a lot of smart people and of course Stu Phillip.

The sets were taken to failure.

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Posted: 24 April 2012 11:25 AM   [ Ignore ]   [ # 5 ]  
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http://www.brinkzone.com/bodybuilding/muscle-growth-with-high-rep-training-has-time-come-to-challenge-our-egos/

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Posted: 24 April 2012 11:35 AM   [ Ignore ]   [ # 6 ]  
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You should read that post on facebook. Even Stu was in that discussion.

But this study is indeed very interesting.Hopefully it can be replicated n other labs too.

http://www.facebook.com/mperryman/posts/347256171989676?notif_t=share_reply

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Posted: 24 April 2012 11:37 AM   [ Ignore ]   [ # 7 ]  
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I can’t reach it.
The link is broken
And I do have facebook account

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Posted: 24 April 2012 12:43 PM   [ Ignore ]   [ # 8 ]  
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It works for me.You probably need to subscribe to Matt facebook account.

And the girl who wrote that article in Will’s site is taking something special.Look at her pics n google.

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Posted: 24 April 2012 12:58 PM   [ Ignore ]   [ # 9 ]  
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Anoop - 24 April 2012 12:43 PM

It works for me.You probably need to subscribe to Matt facebook account.

I’ll try, thank you

Anoop - 24 April 2012 12:43 PM

And the girl who wrote that article in Will’s site is taking something special.Look at her pics n google.

No doubt

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Posted: 24 April 2012 01:07 PM   [ Ignore ]   [ # 10 ]  
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And here is Brink’s reply to someone:

I think Monica gives a pretty good idea of how relevant to experienced lifters. It shows pretty much everything works on newbies, but long term recs on rep ranges are being challenged with this series of studies, and experienced lifters may benefit from the addition of some higher rep training then is normally recommended (Monica has incorporated it and feels it’s been of value to her…) but more research using experience lifters is needed no doubt for conclusive answers there.

Sure she is experienced and .....! I posted something about it.

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Posted: 03 May 2012 01:23 AM   [ Ignore ]   [ # 11 ]  
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Here is the one of the authors in the study talking about the low weight, high rep study:

http://superhumanradio.com/shr-963-research-shows-heavy-weights-do-not-equal-bigger-muscles-plus-did-arthur-jones-really-help-us-the-value-of-longer-training-sessions.html#comments

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Posted: 13 May 2012 05:47 PM   [ Ignore ]   [ # 12 ]  
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Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise

Thanks to Anatoly for the pdf: http://www.nrcresearchpress.com/doi/pdf/10.1139/h2012-022

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Posted: 17 May 2012 10:28 PM   [ Ignore ]   [ # 13 ]  
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Hmm I dunnu but somehow Monica looks kinda cute=)

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Posted: 18 May 2012 02:14 AM   [ Ignore ]   [ # 14 ]  
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Google her pics. She is more than cute grin

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Posted: 18 May 2012 02:41 PM   [ Ignore ]   [ # 15 ]  
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so sweeeeeeeeeeeeeeeeeeeeeeeeet:

http://gymwork69.blogspot.com/2010/09/monica-mollica.html

I could cuddle her all day=)

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