The Fatigue Is Not Necessary For Strength
Gains A study from the University of Brighton
in England shows that training that causes
fatigue, is not necessary to grow large strong
muscles (British Journal of Sports Medicine,
Volume 36, Issue 5, 2002).
The Fatigue Is Not Necessary For Strength Gains Men and women ages 18-29 were assigned to either a high fatigue or low fatigue group. Those assigned to thehigh fatigue group performed four sets of 10 repetitions with 30 seconds rest between sets. That means that they lifted the heaviest weight that they could lift ten times in a row, rested for thirty seconds and then did three more sets of ten, each separated by a 30-second rest period. The low-fatigue group lifted the same weight, rested for 30 seconds, then lifted again, for 40 single lifts each separated by a 30-second rest. What is the difference between lifting a weight 40 times in a row with 30 second rests between each lift, and lifting a weight ten times in row, resting 30 seconds and doing 3 more sets of ten, since both groups lift the heavy weights 40 times? There is no difference in strength gain, but there is a great difference in fatigue, pain and time spent lifting. When youlift a heavy weight several times in row, your muscles start toaccumulate large amounts of lactic acid, which makes them hurt. If you lift a heavy weight slowly 10 times in a row, you will accumulate considerable amounts of lactic acid. On the other hand, if you lift a heavy weight once, and rest for thirty seconds between each lift, you will not accumulate lactate acid and your muscles will not hurt as much. Therefore, if both workouts give you the same strength gain, and one hurts far morethan the other, most people will pick the method that does not hurt. However, resting 30 seconds between each lift will make your workout seven times longer.
Past Articles
Back to
The Herbal Connection Home