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General Health & Fitness
Workouts & Routines
Can we gain mass with light weight and high repetitions?
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<blockquote data-quote="BigTex" data-source="post: 229619" data-attributes="member: 43589"><p>[ATTACH=full]24403[/ATTACH]</p><p></p><p>Again, looking at this repetition maximum continuum, 6-12 reps is OPTIMAL for growth. We can still have a limited amount of muscle hypertrophy with <6 reps but that gets more into strength and power. Reps from 12-15 cause a significant amount of hypertrophy but not optimal but also much less stress to the joints. While I value the what these pros have to teach, this board is more directional at the >45 crowd who really doesn't need the stress on the joints, the risk of injury and just want to keep a substantial amount of muscle mass but still want to keep in the game. Take a look at Ronnie Coleman and see the struggles he is having with joint issues as he has gotten older...13 surgeries so far. I am slightly more lucky and have had three and honestly need both shoulders replaced, the left knee replaced and lumbar disk replacement. I still want to look muscular but can't afford any more tremendous stress to the joints. Just not willing to look like a normal person. Unfortunately more and more of us fall in this category. Nelson just had hip replacement but I know he will be back in the gym again.</p></blockquote><p></p>
[QUOTE="BigTex, post: 229619, member: 43589"] [ATTACH type="full"]24403[/ATTACH] Again, looking at this repetition maximum continuum, 6-12 reps is OPTIMAL for growth. We can still have a limited amount of muscle hypertrophy with <6 reps but that gets more into strength and power. Reps from 12-15 cause a significant amount of hypertrophy but not optimal but also much less stress to the joints. While I value the what these pros have to teach, this board is more directional at the >45 crowd who really doesn't need the stress on the joints, the risk of injury and just want to keep a substantial amount of muscle mass but still want to keep in the game. Take a look at Ronnie Coleman and see the struggles he is having with joint issues as he has gotten older...13 surgeries so far. I am slightly more lucky and have had three and honestly need both shoulders replaced, the left knee replaced and lumbar disk replacement. I still want to look muscular but can't afford any more tremendous stress to the joints. Just not willing to look like a normal person. Unfortunately more and more of us fall in this category. Nelson just had hip replacement but I know he will be back in the gym again. [/QUOTE]
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General Health & Fitness
Workouts & Routines
Can we gain mass with light weight and high repetitions?
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