Heavy Weights/Low Reps Vs Light/More Reps?

[MuscleScience]

Being that I was a practicing exercise physiologist for a time this
Was a frequent topic of debate at conferences and such. The science does have some key points that almost everyone agrees upon. But as far as which method is best, experts were kinda back and forth. But as Charley pointed out the first key factor is Consistency. Building muscle mass is a process, and it must be done in a consistent manner so that the body is constantly stimulated to lay down new muscle mass. Maintaining muscle is very expensive for the body and it will only hyperthopy as much as it has too and no more. As soon as the stimulation is took away then it starts to pull it back.

A second key point is time under tension or how effective the negative phase of the contraction is at stimulating or eliciting micro trauma to the myofibrals. The research is pretty clear that the negative phase of contraction is very important in hypertrophic training. How you accomplish that is a matter of personal opinion I think.

If you watch pro bodybuilders, sometimes you see the worse form ever on an exercise. I mean absolutely horrible and if you saw a skinny dude you would think well that's why he's skinny. Yet you see a pro do it, you're like, wow he seems to know what he's doing. You can't discount genetics, some people are just more prone to putting on muscle than others. I myself always responded very well to exercise and have nice shape. But I could never be 300 lbs of mass and 5% lean.

[JoeyToronto]

Being that I was a practicing exercise physiologist for a time this
Was a frequent topic of debate at conferences and such. The science does have some key points that almost everyone agrees upon. But as far as which method is best, experts were kinda back and forth. But as Chicago pointed out the first key factor is Consistency. Building muscle mass is a process, and it must be done in a consistent manner so that the body is constantly stimulated to lay down new muscle mass. Maintaining muscle is very expensive for the body and it will only hyperthopy as much as it has too and no more. As soon as the stimulation is took away then it starts to pull it back.

A second key point is time under tension or how effective the negative phase of the contraction is at stimulating or eliciting micro trauma to the myofibrals. The research is pretty clear that the negative phase of contraction is very important in hypertrophic training. How you accomplish that is a matter of personal opinion I think.

If you watch pro bodybuilders, sometimes you see the worse form ever on an exercise. I mean absolutely horrible and if you saw a skinny dude you would think well that's why he's skinny. Yet you see a pro do it, you're like, wow he seems to know what he's doing. You can't discount genetics, some people are just more prone to putting on muscle than others. I myself always responded very well to exercise and have nice shape. But I could never be 300 lbs of mass and 5% lean.

Interesting, the reason why I ask is because my weakness is my biceps and shoulders. And I know for the most part they're the smaller muscle group which takes longer to build. My arms are naturally thin, so it will take longer to develop. Meanwhile my chest and back are developing well because I have a naturally bigger chest. I want my bi's and shoulders to get big already...lol

[charger69]

Being that I was a practicing exercise physiologist for a time this
Was a frequent topic of debate at conferences and such. The science does have some key points that almost everyone agrees upon. But as far as which method is best, experts were kinda back and forth. But as Chicago pointed out the first key factor is Consistency. Building muscle mass is a process, and it must be done in a consistent manner so that the body is constantly stimulated to lay down new muscle mass. Maintaining muscle is very expensive for the body and it will only hyperthopy as much as it has too and no more. As soon as the stimulation is took away then it starts to pull it back.

A second key point is time under tension or how effective the negative phase of the contraction is at stimulating or eliciting micro trauma to the myofibrals. The research is pretty clear that the negative phase of contraction is very important in hypertrophic training. How you accomplish that is a matter of personal opinion I think.

If you watch pro bodybuilders, sometimes you see the worse form ever on an exercise. I mean absolutely horrible and if you saw a skinny dude you would think well that's why he's skinny. Yet you see a pro do it, you're like, wow he seems to know what he's doing. You can't discount genetics, some people are just more prone to putting on muscle than others. I myself always responded very well to exercise and have nice shape. But I could never be 300 lbs of mass and 5% lean.

Muscle- do you have references? I am presently reading Stuart McGilll that you previously referenced. Damn I need to think hard to understand his writings which is why it is taking me so long.
I have another theoretical on hypertrophy but that is in line waiting I cannot seem to get enough. At my age, I am looking at optimization because my time is limited.
I am not like Scotchguard who looks like a 25 yo at 60. Lol


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[MuscleScience]

Muscle- do you have references? I am presently reading Stuart McGilll that you previously referenced. Damn I need to think hard to understand his writings which is why it is taking me so long.
I have another theoretical on hypertrophy but that is in line waiting I cannot seem to get enough. At my age, I am looking at optimization because my time is limited.
I am not like Scotchguard who looks like a 25 yo at 60. Lol


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Not on me, there are several review papers out there on pubmed that are floating around. For the lay person, that is an easier way of wading through what the present body of evidence is saying. As opposed to going through 50 individual studies.

[MuscleScience]

I guess I should say, those two points I mentioned are in my opinion what I think are two key points based on all that I've read through the years. Of course nutrition and rest are as vitally important. But all things being equal on that front, designing an exercise program to maximize muscle growth consistency and negative rep stimulation are something that needs to be in every program.