High volume, multiple set programs (6-12 reps, 3 to 6 sets) have been shown to create greater hypertrophy for two important reasons: Strength training does cause hypertrophy (Hakkinen et al, 1985), but it won't cause maximum hypertrophy. Obviously, traditional strength training with low volume and low sets (1-6 reps, 3 or less sets) is not the best approach. My strength went up like crazy, but I gained very little size. I had a similar experience when I used AST's Max-OT principals. Trained Olympic lifters, for example, were shown over a two-year period to have significant strength increases with barely noticeable increases in muscle mass (Hakkinen et al, 1988). ![]() And the less muscle fibre you stimulate, the less you grow. However, your body recruits less muscle fibre the more it adapts (Ploutz et al, 1994). ![]() When you lift weights, your muscles learn to work better (through neural adaptation) and you become stronger. There is an inverse link between strength gains and hypertrophy (Sale, 1992). Individuals with more fast twitch fibres will grow bigger, quicker. Fast twitch fibres respond better than slow twitch fibres (Alway et al McCall et al, 1996). The rate of hypertrophy that occurs during this "healing" process depends on the type of muscle fibre involved. Weight training increases the release of these muscle-building hormones in your body (Raastad et al, 2000). The rate of repair and muscle growth is also positively affected by testosterone and other hormones (Kraemer et al, 1990 Adams, 1998). This continues for up to two days after weight training (Gibala et al, 1995b). The body responds to the damage by increasing the amount of protein going into the muscles. Weight training causes microtrauma (tiny tears in muscle fibres)(McDonagh et al, 1984 Gibala et al, 2000). The amount of protein wasted from the muscle decreases.The amount of protein going into the muscle increases.Protein buildup can happen in three ways (Booth & Thomason, 1991): Muscle growth (hypertrophy) is caused by a buildup of proteins. I'll begin by summarising (briefly) how weight training makes muscles grow. We're now able to pinpoint why higher reps and multiple sets work so well at a biological level. ![]() It's no longer a matter of "seeing is believing". It's because they saw that it worked.Įxercise science has come a long way since the 1940s. When bodybuilding split from Olympic weightlifting in the 1940s, most serious musclemen began training with higher reps and multiple sets (Fair, 1999). The best response will get $50 in credit to use in our online store! 1st Place - ~jAmeZ~īodybuilders have known intuitively for decades that high volume training is the quickest way to big muscles.
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