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  1. #1
    mila20 is offline Junior Member
    Join Date
    Aug 2011

    Default Resistance exercise load and hypertrophy

    Was doing some reading today and came across this study:

    "We recently tested this idea and demonstrated that a single bout of resistance exercise performed at 30% of 1RM to the point of momentary muscle fatigue (failure), was equally as effective in stimulating myofibrillar protein synthesis rates (MPS) as loads lifted at 90% of 1RM (also lifted to fatigue)"

    I apologise if this is a repost, but thought some people might be interested in reading/discussing this study.

  2. #2
    Chris Hansen is offline Senior Member
    Join Date
    Nov 2008


    It might explain why some people have noticed positive physique changes from the early steps in CC.

  3. #3
    BillLumbergRKC is offline Senior Member
    Join Date
    Nov 2008
    Blog Entries


    this makes total sense. re hypertrophy: "the main objective of such a training routine is the maximal activation of protein catabolism (breakdown of muscle proteins) which in turn stimulates the maximum synthesis of contractile proteins during rest periods. Since the total amount of degraded protein..." (Zatsiorsky)

    if protein degradation determines the hypertrophy stimulus, then think about the two factors that determine the extent of protein degradation: amount of tension and cumulative time under tension. In the case of the 30% load, the tension is low while the time under tension would be high (you can do lots of reps with 30%) in the case of the 90% you have the opposite--high tension low TUT. Since we are talking about a single "bout" (set), both will induce an equally (roughly) low hypertrophy stimulus. Compare this to an effective myofibrillar size program like the infamous bear routine. High tension + high cumulative TUT -> high protein degradation -> high hypertrophy. I left off "density" from the hypertrophy factors for the sake of simplicity

  4. #4
    Samuel is offline Senior Member
    Join Date
    Nov 2008
    Melbourne, Aus


    "Subjects were recreationally active with no formal weight-lifting experience or regular weight-lifting activity over the last year".

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