Slower Reps Builds Bigger Muscles - AnabolicMinds.com
    • Slower Reps Builds Bigger Muscles


      From Ergo-Log

      Research done by Nicholas Burd, a sports scientist in the Stuart Phillips stable, may well radically change the way we do strength training in the coming decade. Then again, it might not work. Nevertheless, 'muscle time under tension' looks set to become a familiar concept, and one we can't ignore.

      We first reported on Burd's research in the summer of 2010. The subject then was a study in which men who had trained with just 30 percent of their maximal weight – doing 20-30 reps – had built more muscle proteins than men who had trained in the traditional way.

      The researchers' theory is that weight isn't the most important factor in strength training, or at least not the only important factor. Equally important is 'muscle time under tension': the amount of time that muscles are placed under tension during weight lifting. Elite trainer Charles Poliquin has been telling that yor years. [charlespoliquin.com]

      The researchers will now soon publish the results of their latest study in The Journal of Physiology, in which they subjected the left and right legs of strength athletes to two different workouts. They got the men to train one leg on a leg-extension machine, using weights at 30 percent of their 1RM. The men had to perform the movements slowly, taking 6 seconds for both the concentric and the eccentric movement. The men trained at failure and did 3 sets. [SLOW]

      With the other leg the men had to perform the same number of sets, with the same weight. But they performed these movements 'normally' and therefore didn't train at failure. [CTL]

      Immediately after the workout the subjects drank a shake containing 20 g whey, and another one 24 hours later.

      The workout with the slow reps resulted in the highest muscle protein synthesis – the researchers saw this when they examined cells they had extracted from the leg muscles of the test subjects. This was true for both the contracting myofibrillar protein [the protein in the muscle fibres] and the mitochondrial protein [the cells' power packs]. The latter suggests that strength training with slow reps may be interesting for endurance athletes too.


      The figure above shows how slow-rep strength training results in enhanced muscle protein synthesis. Electrode measurements show that the slow-rep sets induced more muscle fibres to be used in the movement.

      "These results suggest that the time the muscle is under tension during exercise may be important in optimizing muscle growth", the researchers write. "This understanding enables us to better prescribe exercise to those wishing to build bigger muscles and to prevent muscle loss that occurs with aging or disease."

      Perhaps we shouldn't write off the super-slow method just yet…

      Source:
      J Physiol. 2011 Nov 21. [Epub ahead of print].

      Source: http://www.ergo-log.com/thesloweryourreps.html
      Comments 8 Comments
      1. xGenericx's Avatar
        xGenericx -
        The key here is same weight and same reps. You would need to compare the other leg with normal concentric and eccentric movement speeds and higher weight. To me that was a poorly done study and what it points out is common since.
      1. carpee's Avatar
        carpee -
        Originally Posted by xGenericx View Post
        The key here is same weight and same reps. You would need to compare the other leg with normal concentric and eccentric movement speeds and higher weight. To me that was a poorly done study and what it points out is common since.
        and I thought we already knew time under tension was as important as weight.

        DC training
        mike mentzer style training
        etc
      1. 808Pump's Avatar
        808Pump -
        Ditto! This was a poor test which resulted in inaccurate data for comparison. Group B should have used heavier (85% of 1RM) weight and lift to failure if they wanted to see which method of lifting produced the most muscle protein synthesis.
      1. diggyboo's Avatar
        diggyboo -
        That's what happens when people that never lift conduct weightlifting experiments
      1. james122's Avatar
        james122 -
        Originally Posted by diggyboo View Post
        That's what happens when people that never lift conduct weightlifting experiments
        Word
      1. ryox82's Avatar
        ryox82 -
        I can see everyones point here, but this bodes well for people just comming back into training from an injury, or just a long "break".
      1. aLinux's Avatar
        aLinux -
        :bsflag: Everyone knows, Jerk those weights - Go Heavy or Go Home .... :rofl:
      1. jgyarnold's Avatar
        jgyarnold -
        Sounds like a load of rubbish to me