low-load high volume vs high-load low volume

[00298244]

ncbi.nlm.nih.gov/pubmed/20711498

Abstract
BACKGROUND:

We aimed to determine the effect of resistance exercise intensity (%1 repetition maximum-1RM) and volume on muscle protein synthesis, anabolic signaling, and myogenic gene expression.
METHODOLOGY/PRINCIPAL FINDINGS:

Fifteen men (21+/-1 years; BMI=24.1+/-0.8 kg/m2) performed 4 sets of unilateral leg extension exercise at different exercise loads and/or volumes: 90% of repetition maximum (1RM) until volitional failure (90FAIL), 30% 1RM work-matched to 90%FAIL (30WM), or 30% 1RM performed until volitional failure (30FAIL). Infusion of [ring-13C6] phenylalanine with biopsies was used to measure rates of mixed (MIX), myofibrillar (MYO), and sarcoplasmic (SARC) protein synthesis at rest, and 4 h and 24 h after exercise. Exercise at 30WM induced a significant increase above rest in MIX (121%) and MYO (87%) protein synthesis at 4 h post-exercise and but at 24 h in the MIX only. The increase in the rate of protein synthesis in MIX and MYO at 4 h post-exercise with 90FAIL and 30FAIL was greater than 30WM, with no difference between these conditions; however, MYO remained elevated (199%) above rest at 24 h only in 30FAIL. There was a significant increase in AktSer473 at 24h in all conditions (P=0.023) and mTORSer2448 phosphorylation at 4 h post-exercise (P=0.025). Phosporylation of Erk1/2Tyr202/204, p70S6KThr389, and 4E-BP1Thr37/46 increased significantly (P<0.05) only in the 30FAIL condition at 4 h post-exercise, whereas, 4E-BP1Thr37/46 phosphorylation was greater 24 h after exercise than at rest in both 90FAIL (237%) and 30FAIL (312%) conditions. Pax7 mRNA expression increased at 24 h post-exercise (P=0.02) regardless of condition. The mRNA expression of MyoD and myogenin were consistently elevated in the 30FAIL condition.
CONCLUSIONS/SIGNIFICANCE:

These results suggest that low-load high volume resistance exercise is more effective in inducing acute muscle anabolism than high-load low volume or work matched resistance exercise modes.

****I'm confused with the wording. They're saying that medium weight, more reps or sets, will lead to better gain/recovery than high weight low set/rep?***

 

[jph31gp]

what a load os BS,

Honestly!!!

 

[r1balla]

then was does DC training work so well

 

[Natehayes]

Seems interesting to me. I have heard many guys who know more than me talking about the fact that strength training and bodybuilding training are not necessarily the same thing.

It also seems to me that some of the really big bodybuilders, while extremely strong, still lag behind the powerlifters in strength. This could be because hypertrophy does not always correlate directly to strength. There is more to muscle strength than just size like number of fibers recruited and power of contraction. Maybe things like DC training work well because they improve these aspects of muscle performance over pure hypertrophy. Obviously a muscle will need to grow at some point to continue gaining strength, but it seems to me as if low volume/high weight training puts strength first and size second.

I, for one, am willing to give it a shot. I think it's worth trying things before immediately dismissing them rather than using the "that's not the way it's done" line of reasoning. If you read the abstract they are not talking about using the same total workload for the high volume training, but rather lifting till failure. This is going to result in extremely high rep sets and should also result in more total work done.

I have been following westside for skinny bastards and like it a lot, but just for shits and giggles I am going to try this 30% or 1RM till failure scheme for the next 8 weeks. I'll report back with my results, good or bad, if anyone is interested.

 

[jstarr37]

good luck trying to get big with tiny weights..ridiculous.

 

[DADAWG]

go to a big time powerlifting meet and check the thickness and mass of some of those guys . as info ronnie coleman trained at powerlifting , he even used the suits / shirts .


i have never seen a guy who trained strictly high rep low weight achieve any decent level of thickness.

 

[Natehayes]

I'm confident you are all correct, but since I was looking to change things up for a while and be kind to my joints I figure I'll give it a try.

I am doing 3 reps of 30% of 1RM to failure rather than just trying to match workload. I tried it for the first time today and it did give me an insane pump. Wound up with 67 reps for bench, 106 for decline bench, 110 for bent row, and 74 for bent over rear delt flys.

I also totaled up the weight lifted doing heavy weights low/reps vs lower weights and high reps and the total work load was significantly higher with the high reps.

Before everyone jumps on me, I'm not saying this is the end all be all of training I am just trying out a totally different approach to see what kind of results it gives. I figure the worst thing that can happen is all I do is boost my endurance.

If anyone is interested I will post outcome - good or bad.

 

[Natehayes]

Poking around more I found this. It was an interesting read. I think I may try Mondays as traditional heavy weight/low rep days. Wednesday as leg day with heavy weight and slightly higher reps and Friday as the crazy high rep thing to see how the combo works out.

High Reps vs Low Reps For Muscle Gain: Roundtable With The Experts | Intermittent fasting diet for fat loss, muscle gain and health