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Can we gain mass with light weight and high repetitions?
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<blockquote data-quote="BigTex" data-source="post: 229456" data-attributes="member: 43589"><p>here is another interesting research paper. Biopsy studies have found that bodybuilders have more type I muscle fibers that powerlifters. So training obviously determines this. Is it possible that high rep-low load training causes significant hypertrophy of type I muscle fibers?</p><p></p><p>Ogborn, Dan MSc, CSCS1; Schoenfeld, Brad J. MSc, CSCS, CSPS2. <strong>The Role of Fiber Types in Muscle Hypertrophy: Implications for Loading Strategies. </strong>Strength and Conditioning Journal: April 2014 - Volume 36 - Issue 2 - p 20-25</p><p>doi: 10.1519/SSC.0000000000000030 </p><p>[URL unfurl="true"]https://journals.lww.com/nsca-scj/fulltext/2014/04000/the_role_of_fiber_types_in_muscle_hypertrophy_.3.aspx#:~:text=In%20support%20of%20this%20hypothesis%2C%20bodybuilders%20display%20greater,of%20routinely%20training%20with%20higher%20repetition%20ranges%20%2813%29.[/URL]</p><p></p><h2>Abstract</h2><p>EMERGING EVIDENCE SUGGESTS THAT TYPE I FIBERS DISPLAY A SUBSTANTIAL PROPENSITY FOR GROWTH IF THEY ARE SELECTIVELY TARGETED VIA LOW-LOAD TRAINING. THE PURPOSE OF THIS ARTICLE WILL BE TO REVIEW THE RESEARCH REGARDING FIBER TYPE–SPECIFIC HYPERTROPHY AND DRAW EVIDENCE-BASED CONCLUSIONS AS TO THEIR IMPLICATIONS FOR PROGRAM DESIGN.</p><p></p><h2>PRACTICAL APPLICATIONS</h2><p>Based on the current body of research, there is emerging evidence indicating that type I fibers can substantially contribute to overall muscle CSA. Research also suggests that low-load resistance exercise may help to maximize type I fiber hypertrophy, provided that training is carried out to concentric muscular failure</p><p></p><p>I remember doing an interview with IFBB Pro Chris Cormier back in the late 90's. He was very big on doing sets of 20, of course what he called light weight was around 1300 lbs on the leg press. Chris had several injuries that prevented him from doing squats. Chris always said you have to learn to train intensely. But then very few know what that really means.</p><p></p><p>So I also have to go back to the intensity at which you train. It more of a mental thing. Back in the late 90's Dr. Fred Hatfield taught me a technique in powerlifting called "compensatory acceleration training (CAT)." I learned to do this with light weight and practiced and practiced. This type of training brings not only the body into play, but the mind as well. As we know the faster speed we can generate speed in moving the weight, the more force is generated (F=m*a). By training with light to intermediate loads, we are able to move the weights quickly, like it is max weight, thus improving the rate of force development and explosive strength. In powerlifting this type of training teaches us how to break through sticking points by generating max speed off the bottom of a lift to carry us past these biomechanical sticking points. It takes a whole lot of mental training to learn to do this every time we touch the bar. </p><p></p><p>We can also apply this to bodybuilding. Using controlled negatives, once we get ready to apply concentric force, we have trained the mind to all of the sudden fire off as many muscle fibers as possible, like it a max effort lift, thus generating as much force as we can possibly generate. So, the rate of force development (RFD) is really<strong> a measure of explosive strength, or simply how fast an athlete can develop force.</strong> Type II muscle fibers are always used in this type of training, no matter how light the weight is. So whether your train with heavy, medium or light loads CAT can be used to develop maximum force, recruiting maximum Type II muscle fibers. So in this type of training <strong>RFD = Max Force / Time to reach Max Force. </strong>If you practice this type of very explosive training with ever thing you do you will find your self breaking all sorts of barriers in the gym. Your intensity will be at new levels.</p></blockquote><p></p>
[QUOTE="BigTex, post: 229456, member: 43589"] here is another interesting research paper. Biopsy studies have found that bodybuilders have more type I muscle fibers that powerlifters. So training obviously determines this. Is it possible that high rep-low load training causes significant hypertrophy of type I muscle fibers? Ogborn, Dan MSc, CSCS1; Schoenfeld, Brad J. MSc, CSCS, CSPS2. [B]The Role of Fiber Types in Muscle Hypertrophy: Implications for Loading Strategies. [/B]Strength and Conditioning Journal: April 2014 - Volume 36 - Issue 2 - p 20-25 doi: 10.1519/SSC.0000000000000030 [URL unfurl="true"]https://journals.lww.com/nsca-scj/fulltext/2014/04000/the_role_of_fiber_types_in_muscle_hypertrophy_.3.aspx#:~:text=In%20support%20of%20this%20hypothesis%2C%20bodybuilders%20display%20greater,of%20routinely%20training%20with%20higher%20repetition%20ranges%20%2813%29.[/URL] [HEADING=1]Abstract[/HEADING] EMERGING EVIDENCE SUGGESTS THAT TYPE I FIBERS DISPLAY A SUBSTANTIAL PROPENSITY FOR GROWTH IF THEY ARE SELECTIVELY TARGETED VIA LOW-LOAD TRAINING. THE PURPOSE OF THIS ARTICLE WILL BE TO REVIEW THE RESEARCH REGARDING FIBER TYPE–SPECIFIC HYPERTROPHY AND DRAW EVIDENCE-BASED CONCLUSIONS AS TO THEIR IMPLICATIONS FOR PROGRAM DESIGN. [HEADING=1]PRACTICAL APPLICATIONS[/HEADING] Based on the current body of research, there is emerging evidence indicating that type I fibers can substantially contribute to overall muscle CSA. Research also suggests that low-load resistance exercise may help to maximize type I fiber hypertrophy, provided that training is carried out to concentric muscular failure I remember doing an interview with IFBB Pro Chris Cormier back in the late 90's. He was very big on doing sets of 20, of course what he called light weight was around 1300 lbs on the leg press. Chris had several injuries that prevented him from doing squats. Chris always said you have to learn to train intensely. But then very few know what that really means. So I also have to go back to the intensity at which you train. It more of a mental thing. Back in the late 90's Dr. Fred Hatfield taught me a technique in powerlifting called "compensatory acceleration training (CAT)." I learned to do this with light weight and practiced and practiced. This type of training brings not only the body into play, but the mind as well. As we know the faster speed we can generate speed in moving the weight, the more force is generated (F=m*a). By training with light to intermediate loads, we are able to move the weights quickly, like it is max weight, thus improving the rate of force development and explosive strength. In powerlifting this type of training teaches us how to break through sticking points by generating max speed off the bottom of a lift to carry us past these biomechanical sticking points. It takes a whole lot of mental training to learn to do this every time we touch the bar. We can also apply this to bodybuilding. Using controlled negatives, once we get ready to apply concentric force, we have trained the mind to all of the sudden fire off as many muscle fibers as possible, like it a max effort lift, thus generating as much force as we can possibly generate. So, the rate of force development (RFD) is[B] [/B]really[B] a measure of explosive strength, or simply how fast an athlete can develop force.[/B] Type II muscle fibers are always used in this type of training, no matter how light the weight is. So whether your train with heavy, medium or light loads CAT can be used to develop maximum force, recruiting maximum Type II muscle fibers. So in this type of training [B]RFD = Max Force / Time to reach Max Force. [/B]If you practice this type of very explosive training with ever thing you do you will find your self breaking all sorts of barriers in the gym. Your intensity will be at new levels. [/QUOTE]
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Can we gain mass with light weight and high repetitions?
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