According to new research, you might not have to complete Arnold Schwarzenegger-level workouts in order to build muscle.
you don’t have to lift super heavy in order to boost strength and gain muscle.get stronger when they’re subjected to stress for a longer period of time rather than a shorter period of time., you probably think that the heavier you lift, the stronger you’ll get. And if you aren’t a fan of loading up the barbell, you may wonder if your workouts are actually working.-level workouts in order to build muscle.
All exercises were done at either 30 percent or 80 percent of their one rep max. The high load group completed fewer reps to get to failure than the low load group. The results? Regardless of which group participants were placed in, they all achieved similar—and significant—increases in upper- and lower-body strength. From week 1 to week 12, each exercise saw the following one rep max increase:an average of 14 percent strength increasean average of 13 percent strength increaseBasically what it comes down to is time under tension, according to study coauthor Taylor K. Dinyer, M.S., C.S.C.S..
“Previous studies have identified an increased time under tension leads to increased muscle protein synthesis—or the building of muscle,” she told
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